FYI - How many carbs are we really allowed to eat?

If you are counting carbs or following South Beach Diet, these figures are not for you. Diabetics need to wrap their brain around not only eating the right carbs (yes, there are good carbs) but actually knowing they are allowed carbs as long as you balance the bad ones with the good ones.

How Many Carbs to Eat:

Dietitians agree that the following starting points for carb grams or choices per meal work for many people. Don't severely limit or avoid carbohydrate to control blood glucose -- you'll compromise your healthful eating plan and be less likely to control your blood glucose or long-term weight. A note about the list below: If you are of average size your carb counts per day and per meal are between the small and large sizes (for example, an average size woman should eat 45-60 g carb per meal).

Carb Counts per Day
Smaller Woman: 135 g carb. or 9 carb choices
Larger Woman: 180 g carb. or 12 carb choices
Smaller Man: 180 g carb. or 12 carb choices
Larger Man: 225 g carb. or 15 carb choices

Carb Counts per Meal
Smaller Woman: 45 g carb. or 3 carb choices
Larger Woman: 60 g carb. or 4 carb choices
Smaller Man: 60 g carb. or 4 carb choices
Larger Man: 75 g carb. or 5 carb choices

1 carb choice = 15 grams of carbohydrate

Both the American Diabetes Association and the U.S. government's Dietary Guidelines suggest eating 45-65 percent of your calories from carbohydrate sources. If you eat less carbohydrate, especially if you eat fewer than 1,500 calories a day, you won't get the nutrients you need.

With basic carb counting, you try to eat the same amount of carbohydrate at the same time each day. For example, if you eat 60 grams of carbohydrate (4 carb choices) for breakfast, you should eat that amount at breakfast every day.

"By keeping carbohydrate consistent, we can keep blood sugars on track," says nutritionist Linda Yerardi. "That does not mean you have to eat the same thing at every meal every day." You can choose from many different foods that have similar carbohydrate amounts.

My problem in the beginning of my diabetic journey was to eat a good breakfast. As long as I can remember I ate one meal a day, dinner. I never got hungry during the day, even working 12 hour days during the holidays. I now understand why I was never able to loose weight.

I am not 100% better but I do eat a breakfast sandwich at 10-11:oo, a snack at around 3:oo and dinner at 7:oo.
I also have been making single serving desserts, most healthy and they always include a fruit.

I have lost 13 pounds total and have kept it off as well as lowered my A1C from 6.7 to 5.6. This is HUGE for me.
Being at 5.6 does not mean I am no longer pre-diabetic, it shows you can control glucose with diet and not rely on pills.

I am a firm believer that the more pills you take, the more pills you need.
I prefer to try holistic methods where I know they can work but I give myself a time goal. If my diet did not show results in 1 year I would go on Metformin.

I made one change per week in my diet. Small steps will get you further.
I changed portions the first week. I ate half of what I used to eat.
I added beans the next week.
I limited my pasta or rice to one serving a week.
I eat portioned 'no sugar added' fruit cups for a snack.

Since my diagnosis 2 years ago, my cholesterol was at 210 and would not budge. This last test has me at 194.
I limited my dairy to one meal a day and my triglycerides are within the acceptable level.

Yes, I splurge. I drink wine with dinner. I have cut out hard liquor usually with juice of some sort and when I can, I drink red wine. I do not feel that I am depriving myself at all. I eat well, I don't skimp. I never get cravings anymore.

If you ask me what I think my most significant change was, I would have to tell you cutting out white foods made the most difference.

These tips can help anyone trying to eat better, loose weight and get better medical test results.

One Roaster, Endless Possibilities

I bought a 5 pound roaster this week. In a family of two, a roaster this size will give us three very different meals.

How? Well, I will first cut it in half, and carve one of the halves into two sections, the breast and the leg quarter. The breast (1) will be used for a polenta dish, the leg quarter (2) for a salad and the whole half will be a Cornell Chicken (3).

Not only did I watch Bobby Flay make one on his new show BBQ Addiction (love love love), I also watched America's Test Kitchen make the same dish, all in one week.

An omen? If it tastes as good as it looks, I will certainly agree to mystical intervention.
While Bobby made his with potatoes, the Test Kitchen served theirs with grilled endive.
I am leaning in the direction of the endive since I have not had the pleasure of ever cooking it before.

This chicken was so moist, as it was grilling and I went to baste it, I could see the juices bubbling under the skin!!

You have GOT to make this chicken. It is easy, easy, easy and very tasty, like KA-POW with flavor.

Can you tell I'm jazzed about this recipe?

I opted to make the braised endive and I rounded the plate off with a cauliflower, potato and roasted garlic mash.

Olive oil, salt & pepper and halved endive. 15 minutes in the toaster oven, done.



Cornell Chicken with Endive
Makes enough for 4-5 chickens

Brine:
* 2 cups apple cider vinegar
* 1/3 cup kosher salt
* 2 tablespoons sugar
* Two 3 1/2-pound chickens, halved, keel bones and wing tips removed

Seasoning:
* 1 tablespoon poultry seasonings (I used Bell's)
* 1 tablespoon canola oil

Basting & Serving Sauce:
* 1 cup apple cider vinegar
* 5 tablespoons Dijon mustard
* 2 teaspoons clover honey
* 2 teaspoons finely chopped fresh rosemary
* 2 teaspoons finely chopped fresh thyme
* 1 teaspoon finely chopped fresh sage
* Kosher salt and freshly ground black pepper
* Finely chopped fresh parsley, for garnish

Directions
1 For the brine: Whisk 8 cups cold water, the vinegar, salt, sugar, cloves, peppercorns, rosemary, sage and thyme until the salt and sugar are dissolved. Add the chicken, cover and refrigerate for at least 1 hour and up to 2 hours. Do not brine any longer than 2 hours or the chicken will start to break down.

2. For the sauce: Whisk the vinegar, mustard, honey, rosemary, thyme and sage in a bowl until smooth.

3. Remove the chicken from the refrigerator 30 minutes before grilling. Rinse under cold water and pat dry. Brush the chicken with canola oil. Sprinkle the skin side of the chicken with half the Bell's Poultry Seasoning and some salt and pepper.

4. Prepare a charcoal grill for direct and indirect cooking. On the direct side, have the coals at medium-high heat. Arrange the chicken skin side down on the grill, over direct heat. Rub the bottom of the chicken with the remaining half the spice mixture. Grill the chicken until well browned, about 10 minutes. Flip the chicken skin side up and baste 1/3 cup of the sauce.

5. Move the chicken to indirect heat, cover, and cook until the thigh meat registers 165 degrees F, about 40 minutes longer. Baste with 1/3 cup of the sauce every few minutes. Transfer the chicken to a platter. Brush with the remaining 1/3 cup of the sauce and sprinkle with parsley. Let the chicken rest for 10 minutes before cutting.

Best Fast Convenience Food Choices - KFC

Since we swore off KFC 10 years ago, I was curious to see what new offerings and changes they may have made to their menu. I always like to start these posts with what most people think as "healthy" picks and am surprised at how some healthy are not.

I am assuming that since most people know their fried is not the best pick, some might want to convice themselves that if they choose what they think is a healthy 'side', they can justify a piece of chicken.

Let's just see how their individual sides measure up.......



SIDES (individual) - rated by Total Carbs

No. 1
Green Beans
* Calories 25 * Total Fat 0g * Total Carbs 4g * Sugars 1g

No. 2
Mashed Potatoes without Gravy
* Calories 120 * Total Fat 3g * Total Carbs 15g * Sugars 15g

No. 3
Corn on the Cob (3")
* Calories 70 * Total Fat 0.5g * Total Carbs 16g * Sugars 3g

No. 4
Mashed Potatoes with Gravy
* Calories 120 * Total Fat 4g * Total Carbs 19g * Sugars 2g

No. 5
Macaroni and Cheese
* Calories 160 * Total Fat 7g * Total Carbs 19g * Sugars 2g

No. 6
Cole Slaw
* Calories 180 * Total Fat 10g * Total Carbs 20g * Sugar 17g

No. 7
Sweet Kernel Corn
* Calories 100 * Total Fat 0.5 * Total Carbs 21g 8 Sugars 3g

No. 8
Macaroni Salad
* Calories 190 * Total Fat 10g * Total Carbs 22g * Sugars 2g

No. 9
Biscuit (1)
* Calories 180 * Total Fat 8g * Total Carbs 23g * Sugars 2g

No. 10
Potato Salad
* Calories 210 * Total Fat 11g * Total Carbs 26g * Sugars 17g

No. 11
KFC® Cornbread Muffin
* Calories 210 * Total Fat 9g * Total Carbs 28g * Sugars 11g

No. 12
Corn on the Cob (5.5")
* Calories 140 * Total Fat 1g * Total Carbs 33g * Sugars 5g

No. 13
Potato Wedges
* Calories 290 * Total Fat 15g * Total Carbs 35g * Sugars 0g

No. 14
BBQ Baked Beans
* Calories 210 * Total Fat 1.5g * Total Carbs 41g * Sugars 18g

SALADS - rated by Total Carbs

No. 1
Caesar Side Salad without Dressing & Croutons
* Calories 40 * Total Fat 2g * Total Carbs 2g * Sugars 1g

No. 2
House Side Salad without Dressing
* Calories 15 * Total Fat 0g * Total Carbs 3g * Sugars 2g

No. 3
Crispy Chicken Caesar Salad without Dressing & Croutons
* Calories 340 * Total Fat 18g * Total Carbs 16g * Sugars 3g

No. 4
Crispy Chicken BLT Salad without Dressing
* Calories 360 * Total Fat 19g 8 Total Carbs 18g * Sugars 5g

DRESSINGS - rated by Total Carbs

No. 1
Heinz Buttermilk Ranch Dressing (1)
* Calories 28 * Total Fat 17g * Total Carbs 1g * Sugars 1g

No. 2
Marzetti Light Italian Dressing (1)
* Calories 15 * Total Fat 9.5 * Total Carbs 2g * Sugars 1g

No. 3
KFC® Creamy Parmesan Caesar Dressing 91)
* Calories 260 * Total Fat 26g * Total Carbs 4g * Sugars 2g

No. 4
Hidden Valley® The Original Ranch® Fat Free Dressing (1)
* Calories 35 * Total Fat 0g * Total Carbs 8g * Sugars 2g

No. 5
Parmesan Garlic Croutons Pouch
* Calories 70 * Total Fat 3g * Total Carbs 8g * Sugars 0g

STRIPS, FILETS, POPCORN CHICKEN & BITES

No. 1
Original Recipe® Bites (6)
* Calories 200 * Total Fat 9g * Total Carbs 7g * Sugars 0g

No. 2
KFC® or Filet
* Calories 200 * Total Fat 9g * Total Carbs 8g * Sugars 0g

No. 3
Crispy Strips (2)
* Calories 260 * Total Fat 14g * Total Carbs 11g * Sugars 0g

No. 4
Popcorn Chicken - Kids
* Calories 260 * Total Fat 17g * Total Carbs 12g * Sugars 0g

No. 5
Original Recipe® Bites (10)
* Calories 300 * Total 15g * Total Carbs 12g * Sugars 0g

No. 6
Crispy Strips (3)
* Calories 390 * Total Fat 21g * Total Carbs 17g * Sugars 0g

No. 7
Popcorn Chicken - Individual
* Calories 400 * Total Fat 26g * Total Carbs 18g * Sugars 0g

No. 8
Popcorn Chicken - Large
* Calories 560 * Total Fat 37g * Total Carbs 26g * Sugars 0g

For a comprehensive nutritional listing of all the items on their menu, click here

Southwest Salmon Hash

I love really hate it when I don't have a clue what I want to make for dinner while I am shopping for dinner. I must have picked up 20 packages, only to put them down.

I have so much stuff in my pantry, I just couldn't justify spending more money when I didn't have too. This shopping trip was really only for 10 items that didn't even include food (unless you are one of my cats).

I was planning on making a salmon steak but between pop-up thunderstorms and 100° heat, there was a good chance I would not be grilling.

Smitten Kitchen to the rescue once again. Her timing is impeccable and all the inspiration I needed from her newest post on Corn & Bacon Hash.

I had corn, I had bacon, I had potatoes and I had salmon.
Perfect idea. A one pot dish.

Hash is a perfect dish. There is no right way or wrong way. You can make it from scratch or throw in leftovers. I know in the past I swore I was a meat hash person, but I have to confess, I've never tried a fish hash before and I think the salmon would work well. I am not sure any other fish but salmon would even go well in a hash.

I don't see shellfish with potatoes or even a white fillet like flounder in a hash.

Yes, I felt guilty using an uncooked, expensive piece of salmon, only to roast it, break it down into pieces and throw it into a sizzling hot iron pan but as soon as I took a taste that disappeared. This was so different, it changed my whole attitude that hash had to contain meat.

Southwest Salmon & Corn Hash
From the stove of Wish Upon A Dish inspired by Smitten Kitchen
Makes 2 servings

* 8oz wild caught salmon fillet
* 3 small Yukon Gold potatoes, chopped
* 1 small shallot, chopped
* 1 cup corn, frozen or fresh
* 1/2 medium jalapeno, seeded and ribs removed, diced
* Creole or Southwest Seasoning mix
* 1 lime
* 1 tablespoon canola oil
* 1 tablespoon butter
* squeeze of honey
* salt & pepper
* 2 large eggs
* Sea salt & hot sauce for garnish

1. First we fry the potatoes in the canola oil. Try to at least brown 2 sides, going for all four is way too tedious. Remove to a paper towel lined platter and season with salt & pepper.
2. In the same pan, drop the jalapeno into the oil. Saute for 1 minute and add the corn and the shallot. Season again with salt & pepper. When you can't see the shallot anymore, squeeze have the lime over the corn. Saute until the moisture is gone and add the butter.
3. In a baking pan, season the salmon with salt & pepper and spray with a olive oil flavored spray. Sprinkle with the seasoning mix, making sure to cover the whole surface. Right before roasting, squeeze 1/4 of the lime over the fish.
4. Bake at 350° for 10 minutes. Remove from oven and cool to the touch.
5. Heat a large non-stick pan and break the salmon into it. Add the corn and the potatoes and heat through.
6. Put a pat of butter into the cast iron pan and fry the eggs.
7. Right before serving, squeeze the last 1/4 lime over everything and sprinkle it with sea salt and a pop of hot sauce.

Chicken Salad w/Mandarin Oranges & Almonds

I want this on the record....
One of the best salads I have eaten, that I have made. The Nudge said I have turned him into a salad lover with this dish.
OK, done.

Now, for the story.

I knew I was making chicken salad. You know, the basic chopped chicken with mayonnaise and red onions.
I planned this when I bought a roaster to make the Cornell Chicken I made a few days ago.

Have you ever started dinner in one direction only to end up totally somewhere else?

While looking for a container of radishes, I stumbled on some left-over canned mandarin oranges and I remembered a salad I used to eat every time I went to a restaurant called the Magic Pan. I forgot how good that salad was.

Hey, I had almonds, I could do this.

This recipe can be doubled or tripled successfully.

Chicken Salad
makes 2 portions

* 1 leg quarter, roasted
* 2 teaspoons minced shallot
* squeeze of honey
* 2 tablespoon lite mayo
* 1 tablespoon lite sour cream
* a small dollop of Dijon mustard
* salt & pepper to taste

Salad Dressing
* Lighthouse Yogurt Blue Cheese Dressing
* 2 tablespoons Mandarin orange juice
* a small splash of white wine

Whisk all ingredients together. Taste for seasoning.

Cast of Characters:
* Favorite mix of salad greens
* 2 tablespoons toasted almonds, sliced or slivered
* cheese of choice
* chicken salad
* Mandarin oranges
* scallions
* radishes or cucumbers for crunch

What I love about this salad is, I finally get to use that can of mandarin oranges for dinner and not just for a snack or dessert.

Wild Raspberry-Strawberry Yogurt Summer Cheesecake

This is crazy. We went from 100° to 71° in twenty-four hours.
It was supposed to be a nice day and The Nudge planned a golf day based on that weather report two days ago. So within twenty-four hours it went from 100° and hot to 71° and wet and he's not happy.

The plants that were screaming "water, water, pleeeeeeeeeease!!" are now limp, yellow, waterlogged and half dead. I hope they make a comeback.

How am I supposed to be motivated to do anything with a week like we just had? I am not even in the mood to blog, since my pictures and meals lately have been anything but inspirational.

The Nudge's answer to all this is "let's just go out for dinner."

I went to visit my Dad yesterday which is always good for a dose of reality.
I find myself arriving home depressed. Oh I suppose, most of that is because I am reminded daily that I should be a better daughter and visit him more often but I can also credit it to the fact that at the end of one day I am no better off than yesterday.

What exactly does that mean?

Well, I feel like when I wake in the morning to a new day, instead of hitting "go" I am starting from a position of behind and need to play a constant game of catch-up.
It's not about evaluating where you are vs. where you want to be, or, if you have reached a personal goal by the age you currently reside in (age as in old). This is a quickie "blues" or a seasonal funk. Everyone has one at some time or other. Mine is now.

I have heard that baking helps to mend the food blues.

With the weather on my side and a good amount of wild raspberries in my garden, I started a cheesecake.

First I need to make the puree.
I had a pint of strawberries, a cup of raspberries, 1/3 cup Truvia and 1/3 cup water. Into a small saucepan to bubble for 15 minutes. Cool and blend and then run it through a fine sieve, using a spoon to push the solids through. Refrigerate until ready to use.

While the puree was cooling I started to drain the yogurt. I am using 3.5% whole milk yogurt but a good 1% Greek-style would also work (no draining required). I set three bricks of cream cheese out on the counter (2 full fat, 1-1/3 less) as well as 3 tablespoons of sweet butter.

No sugar in the crust, but a bump up with almond or hazelnut flours (we are a crust house and The Nudge likes it to have presence.

I do not use a stand mixer, it whips too much air into the batter. I find that my old fashioned blender does a great job but there are rules there, also.
Place all the liquid ingredients in first. Dumping cream cheese will stall the motor and you will be constantly scrapping down the sides. Who has time for that?

Yogurt, eggs, vanilla, flour, berry sauce and sugar. Blend for 1 minute.
Now, you add the cream cheeses, each brick cut into 6 pieces. After each full brick in plopped into the blender container, hit the switch for another minute. Continue until it is smooth and creamy.

In a bowl, mix the melted butter into the flour, graham crumb mixture.

I use my 9" spring form pan, placed on a sheet pan. I do not water bath my cheesecakes. I have never had luck with keeping the water out, even with double foil.
I bake mine low and slow and when the bell rings, I leave it in the oven with the door slightly ajar for another hour, then I remove it to come to room temperature before I store it in the fridge.

Now that you know all my secrets, let's get down to the cast of characters.



Summer Crust
* 1/2 cup graham crumbs
* 3 tablespoons melted butter
* 1 tablespoon almond or hazelnut flour

Preheat oven to 325°. Mix all ingredients with a fork until mixed well. A processor will compact the ingredients and we don't want that.



Prepare a 9" springform pan buy cutting a piece of parchment paper to fit the bottom.
Spray with release agent to secure in place. Spoon crumb mixture into pan and press gently with the back of a large serving spoon. Do not press firmly, just enough to set.

Bake for 11 minutes. Remove and lower oven to 300°. When crust is cool to the touch, about 10 minutes, pour batter into pan.

Return back to the oven and bake for 75-80 minutes. If the inside gently wiggles when pan is shaken but does not slosh, shut down the oven, leaving the pan inside the oven for another hour. Place a rolled up towel between the door and oven and walk away. There is nothing else that needs to be done, except the refrigeration.

Oh, and the ohs and ahhhhs that will come.

Suddenly I feel a whole lot better.



Summer Berry Cheesecake Filling
* 3 bricks cream cheese, room temperature
* 1 cup thick yogurt (at least 1% fat, drained for 3 hours)
* 2 tablespoons flour
* 4 eggs or 1 cup egg substitute
* 1 cup berry puree or choice of puree (mango would be nice)
* 1 teaspoon vanilla
* 1 cup granulated sugar, Truvia or a good baking blend sugar substitute
* 1 crust

1. Place pan on a cookie sheet and bake for 90 minutes at 300°.
2. Shut off the heat and leave the door open about 5" (I use a mitt or a towel). Leave it to cool for another hour.
3. Remove from the oven and place in the fridge overnight or at least 8 hours.

A tenor in the family

Sometimes I am surprised that a family member, on my side, has a tremendous musical talent I have no knowledge of. I thought I was the only cousin that spent countless hours playing Concert Piano, a 1st Chair Flutist & Piccolo player, a member of my local Fife and Drum Corp, as well as in the High School Marching Band (and yes, I have no regrets with any of them).

Turns out I was the only cousin BUT my closest cousin Frankie has a son (my 2nd cousin) who is an professional opera tenor. Last I heard, he wanted to be a comedian??

I was sent this video of a performance at St. Canice's Cathedral in Kilkenny Ireland from his proud Dad.

If you are an opera fan, you may enjoy this. If you are Italian, you will love this. If you have a budding tenor, let them be a comedian for a while if they end up with a voice like Chris'.

Enjoy!!


Sincerely,
From One Proud Cousin
(way to go Frankie)

Best Fast Convenience Food Choices - Taco Bell

Not my idea to do Taco Bell, I am still terrified of this place with all the Health Department nightmares and I would rather miss a meal then eat their food, but The Nudge convinced me this is a popular place. So popular it ranks 6th in the list of highest sales for fast food.

So, I guess by popular demand, the 5th week of Best Fast Convenience Food Choices will showcase Taco Bell.

On researching the menu, I read that they just released a whole campaign around the Cantina Bell Menu.

So, since the Cantina Bell is new (as July 2012), I will start my list with their bowl and then the burritos.



Cantina Bowl
Calories 560
Total Fat 22g
Total Carbs 64g
Sugar 4g






Check out the carbs in this!!

Cantina Burrito
Calories 760
Total Fat 27g
Total Carbs 96g
Sugars 7g












TACOS - Rated by Total Carbs

No. 1
Crunchy Taco
* Calories 170 * Total Fat 10g * Total Carbs 12g * Sugars 1g

No. 2
Fresco Crunchy Taco
* Calories 140 * Total Fat 8g * Total Carbs 13g * Sugars 1g

No. 3
Doritos® Locos Tacos
* Calories 170 * Total Fat 9g * Total Carbs 13g * Sugars 1g

No. 4
Doritos® Locos Tacos Supreme
* Calories 200 * Total Fat 11g * Total Carbs 15g * Sugars 2g

No. 5
Crunchy Taco Supreme®
* Calories 200 * Total Fat 12g 8 Total Carbs 15g * Sugars 2g

No. 6
Fresco Chicken Soft Taco
* Calories 150 * Total Fat 3.5g * Total Carbs 18g * Sugars 2g

No. 7
Chicken Soft Taco
* Calories 170 * Total Fat 6g * Total Carbs 18g * Sugars 1g

No. 8
Soft Taco Supreme® - Beef
* Calories 230 * Total Fat 11g * Total Carbs 22g * Sugars 3g

No. 9
Soft Taco - Beef
* Calories 200 * Total Fat 9g * Total Carbs 19g * Sugars 1g

No. 10
Grilled Steak Soft Taco
* Calories 250 * Total Fat 14g * Total Carbs 19g * Sugars 2g

No. 11
Crispy Potato Soft Taco
* Calories 270 * Total Fat 13g * Total Carbs 31g * Sugars 1g

No. 12
Double Decker® Taco
* Calories 320 * Total Fat 14g * Total Carbs 37g * Sugars 2g

No. 13
DOUBLE DECKER® Taco Supreme®
* Calories 350 * Total Fat 16g * Total Carbs 40g * Sugars 3g










TACO SALADS - rated by Total Carbs

No. 1
Express Taco Salad w/Chips
* Calories 580 * Total Fat 29g * Total Carbs 59g * Sugars 7g

No. 2
Fiesta Taco Salad - Chicken
* Calories 720 * Total Fat 35g * Total Carbs 70g * Sugars 8g

No. 3
Fiesta Taco Salad - Steak
* Calories 720 * Total Fat 36g * Total Carbs 70g * Sugars 8g

No. 4
Fiesta Taco Salad - Beef
* Calories 780 * Total Fat 42g * Total Carbs 74g * Sugars 7g











BURRITOS - rated by Total Carbs

No. 1
Chili Cheese Burrito
* Calories 380 * Total Fat 17g * Total Carbs 41g * Sugars 2g

No. 2
Chicken Burrito
* Calories 420 * Total Fat 18g * Total Carbs 48g * Sugars 3g

No. 3
Burrito Supreme® - Chicken
* Calories 390 * Total Fat 12g * Total Carbs 52g * Sugars 5g

No. 4
Burrito Supreme® - Steak
* Calories 390 * Total Fat 13g * Total Carbs 52g * Sugars 5g

No. 5
Burrito Supreme® - Beef
* Calories 420 * Total Fat 16g * Total Carbs 53g * Sugars 5g

No. 6
1/2 lb. Combo Burrito
* Calories 460 * Total Fat 18g * Total Carbs 53g * Sugars 3g

No. 7
Bean Burrito
* Calories 370 * Total Fat 11g * Total Carbs 56g * Sugars 3g

No. 8
1/2 lb. Cheesy Potato Burrito
* Calories 540 * Total Fat 26g * Total Carbs 59g * Sugars 4g

No. 9
Black Bean Burrito
* Calories 410 * Total Fat 12g * Total Carbs 62g * Sugars 3g

No. 10
7 Layer Burrito
* Calories 510 * Total Fat 19g * Total Carbs 68g * Sugars 4g

No. 11
Beefy 5-Layer Burrito
* Calories 550 * Total Fat 22g * Total Carbs 68g * Sugars 5g

No. 12
XXL Grilled Stuft Burrito - Steak
* Calories 820 * Total Fat 36g * Total Carbs 91 * Sugars 7g

No. 13
XXL Grilled Stuft Burrito Chicken
* Calories 830 * Total Fat 35g * Total Carbs 91g * Sugars 6g

No. 14
XXL Grilled Stuft Burrito - Beef
* Calories 880 * Total Fat 42g * Total Carbs 94g * Sugars 6g

For indepth nutrition information on all items, click here.

You will find a complete Diabetic Exchange List here.

This impressed me, I have not seen this breakdown with any of the other establishments I showcased so far.

Eclair Cake - July Recipe Redux Challenge

The Recipe Redux challenge this month was to beat the heat with a no cook meal.

There sure were enough courses to choose so I choose dessert because by chance I actually needed a quick dessert the other day when it was 100° and I was not about to bake.

Somewhere in the annuls of my creative disturbed mind, I remembered a no bake layer cake made with pudding and graham crackers.

Nothing special but it was pretty good. What I liked about this recipe (besides the ease of preparation) was the endless possibilities of flavor combinations that could be made to suit a family's preferences. It also can be made pretty healthy without changing the texture or the flavors.

I picked chocolate and vanilla (The Nudge's favorites) but next time I make this I will try the Honey and Pistachio. What am I talking about?

Graham crackers and pudding. You could use the lower fat versions (which are pretty low fat) and the sugar-free puddings and skim milk. The only slightly non-healthy part of this recipe is the ganache topping, but if you used dark chocolate (70% cocoa) not all would be lost. You could even use a sugar-free chocolate ice cream topping.

You need a small baking pan, about 7x5 but with some maneuvering you could use an 8x8 square cake pan, just have to double the recipe amounts.

Cast of Characters:
1 box graham crackers, any flavor
1 box sugar free instant pudding
2 cups skim milk
1/3 cup dark chocolate, chopped
1/4 cup fat-free half & half
1 1/2 tablespoon light corn syrup

1. Cover bottom of 3-cup baking dish with layer of graham crackers, breasking crackers as necessary to line the bottom of dish. Top with a 1/3 pudding and another layer of crackers. Repeat with pudding and crackers two more times, ending with the crackers.
3. Microwave half & half, chocolate and corn syrup in bowl 1-2 minutes at 50% power.
Stir after 1 minute and continue to nuke.
Cool to room temp and pour over cake, smoothing evenly. Refrigerate at least 6 hours but overnight is better.

The crackers absorb the moisture from the pudding and becomes cake-like. It is very rich so one small baking pan will easily serve 6. Top with Dream Whip, Cool-Whip or unsweetened creme fraiche. I would recommend topping with some toasted nuts and if you use the pistachio pudding, chopped pistachios on top would make a nice finish to this 10 minute dessert.

Chicken Cutlets Served Over Polenta Cakes w/Creamy Mushroom Provolone Sauce

Yes, it was as good as the description.

You can find the Creamy Mushroom Provolone Sauce on my sister site, Pass the Sauce.
This post is about the Stone Ground Polenta Cakes.

Two things, I always add honey to my polenta water and I don't stir it constantly.
My polenta is perfect every time.

I have tried the baked technique and it works fine....if you want your polenta to stay loose (like in shrimp and grits). I needed this polenta to be dry so I could form cakes.

Usually I pour the cooked polenta into a small brownie-sized alluminum pan, cover and cool. Once hard I cut into squares or rectangles and then fry or grill.
This time I decided to use my 4" tart pans to make 3 cakes.
This recipe was perfect for 3 so if you need 6, just double the amounts. The ratio for firm polenta is 1 part dry to 4 parts liquid.

Stone Ground White Polenta Cakes
makes 3 (4") cakes

* 1/3 stone ground corn
* 1 cup water
* 1/3 cup milk
* 1 tablespoon honey
* 1 tablespoon butter
* 1 teaspoon salt
* 1/2 teaspoon pepper

Boil salted water in a small saucepan and stream the polenta in as you stir with a wooden spoon.
Season with salt, pepper and honey.
When mixture becomes thickened, cover, lower heat to lowest setting and cook.
Every 15 minutes stir the polenta until the mixture pulls away from the sides of the pan.
Add milk and butter and bring the mixture back up to a bubble. Turn the heat off, cover the pan and let it sit for 15 minutes.

Stir and pour into pan(s) to set.
Cover with plastic wrap and set aside until 30 minutes before dinner.

In a non-stick frying pan, coat bottom with canola oil and fry, on high heat, each polenta cake until the edges brown, about 15 minutes. Remove to a platter and keep warm in an oven.

I started another blog

For a few weeks now I have been toying with the idea to open another blog in conjunction with this one and like this one is about diabetic friendly meals, the other one would concentrate on all kinds of sauces, just the sauces with ideas on what to serve them with.

It is called 'Pass the Sauce' and can be accessed here.
As soon as I make a logo I will post a link that will be stationed at the bottom of this blog.

I am hoping that once I get a nice library of recipes, with one click, cooks can get a full spectrum of sauces.

I will be covering the full gamit of foods with some updates on traditional basic favorites, to new and exciting spiced and herbal ones.
Some will be not-so-healthy and most will be healthy. Some will come with a few exchanges for ingredients not on hand as well as where to buy the best of what might be considered unique to your pantry.

I will give the history (if a sauce has one) and if it is diabetic friendly, healthy or just plain decadent. I will try to rate them from 1 (being easist) to 5 (being more involved) and what to ladle on or mix your sauce with.

It will take me a few days to get it totally up and running and all the bugs worked out but I was just too excited to wait that long.

I hope you get as much out of it as I am, writing it.

Pasta Primavera

This dish sings the praises of spring. Not Spring anymore? No reason we can't use summer produce and since I only need 6 stalks of asparagus, I don't mind paying $3.99 a pound.

My primavera is very simple, lots of sliced garlic and whatever vegetables your family will eat.

I don't think enough primavera is eaten during the hot summer nights or maybe it has lost it's appeal. Hey, if you wanted to grill your vegetables, all you would have to do is boil water for the pasta, add the vegetables with some garlic and olive oil and you won't break a sweat.

I think that nowadays we are trying so hard to decompose the oldies but goodies, we forget why they became 'the goodies' in the first place.

Primavera made correctly is as healthy as a pasta dish can get. The addition of cheese might be the only splurge in this recipe.

For a Diabetic, this dish is a total win. If your family is opposed to all vegetables, add in some bacon for the meat eaters like I did. Although not a fan of whole wheat pasta, the only penne I had was the Barilla Whole Wheat.

People (and diabetics, too) need to understand that whole wheat pasta to a Diabetic has no more medical benefit then the regular semolina pasta does. I recommend Dreamfields brand pasta for carb control.

Key to eating pasta without playing havoc with your BS, is to make sure you are consuming 1/2 cup cooked pasta with at least 1/2 cup vegetables and 1/2 cup protein or 2/3 vegetables to 1/3 pasta.

Prepare these ingredients:

* 3 slices bacon, cut into 1/2" lardons
* 2 cloves garlic, thinly sliced
* 1/4 cup sliced onion (red or sweet white)
* 1 small zucchini, sliced in coins
* 1 carrot, sliced in diagonal 1" slices
* 1 small head broccoli, cut into small flowerettes
* 1/4 red pepper, sliced
* 6 spears asparagus, 2" cut off from the tip
* 6 oz. mushrooms of choice
* salt & pepper to taste
* 1/2 cup grated cheese (Parmesan or Romano)

1. Heat olive oil in large fry pan. I use stainless steel for the caramelizing it provides to the dish. Add bacon and fry (you can drain off the fat if desired). Add garlic and cook until you can smell it.
2. Start adding the vegetables in the order of longest cooking first on down to the asparagus. Onions, carrots, red pepper, mushrooms, broccoli, zucchini and then asparagus.
3. Saute each vegetable for 1 minute on high heat before adding the next, adding more oil if the pan gets too dry. Season with salt & pepper.
4. Boil pasta and scoop the pasta, when cooked, right into the fry pan. Add more water if needed for more moisture.
5. Shut off the heat and add the cheese.

Remember, the pasta will continue to soak up the sauce, so more water is better in this case. Serve with extra cheese.

Best Fast Convenience Food Choices - Sonic

Week four of my best fast food choices for Diabetics and anyone looking to eat less carbs, takes us to Sonic.

I do not have one near me and there are only four drive-ins in the whole state of NJ but there is one right over the Delaware River in PA. On our way to visit his Mom, we needed to eat something and Sonic was right there. I probably didn't make the best choice with their chicken nuggets.

Chicken fingers, nuggets and crispers are my fast food downfall, so when I do eat them (usually at Chili's), I make sure they are real meat chicken and take out half the order and put it back in the bag, pawn them off on The Nudge or throw them away.
Yes, it's a waste of food but better that then sacrificing my health not to mention the guilt I feel afterwards.

Sonic has 28 pages of menu items, that is a huge amount, so I only picked the basics that I thought would be ordered most often. I also am not including any drinks or sweets.

BURGERS - Rated by Carbs

No. 1
Jr. Deluxe Burger
* Calories 380 * Total Fat 23g * Total Carbs 32g * Sugars 4g

No. 2
Jr. Deluxe Cheeseburger
* Calories 450 * Total Fat 28g * Total Carbs 33g * Sugars 4g

No. 3
Jr. Burger
* Calories 340 * Total Fat 17g * Total Carbs 34g * Sugars 6g

No. 4
Jr. Double Cheeseburger
* Calories 600 * Total Fat 76g * Total Carbs 35g * Sugars 7g

No. 5
Jalapeno Burger
* Calories 640 * Total Fat 37g * Total Carbs 42g * Sugars 6g

No. 6
Sonic® Burger (w/mustard)
* Calories 640 * Total Fat 37g * Total Carbs 43g * Sugars 7g

No. 7
Sonic® Cheeseburger (w/mustard)
* Calories 710 * Total Fat 43g * Total Carbs 43g * Sugars 7g

No. 8
Super Sonic® Jalapeno Double Cheeseburger
* Calories 1120 * Total Fat 76g * Total Carbs 43g * Sugars 7g

No. 9
Sonic® Burger (w/mayonnaise)
* Calories 740 * Total Fat 48g * Total Carbs 44g * Sugars 7g

No. 10
Green Chile Cheeseburger
* Calories 710 * Total Fat 43g * Total Carbs 44g * Sugars 7g

No. 11
Sonic® Cheeseburger (w/mayonnaise)
* Calories 800 * Total Fat 54g * Total Carbs 44g * Sugars 7g

No. 12
Super Sonic®Double Cheeseburger (w/mustard)
* Calories 1120 * Total Fat 76g * Total Carbs 44g * Sugars 8g

No. 13
Super Sonic® Bacon Double Cheeseburger (w/mayonnaise)
* Calories 1280 * Total Fat 92g * Total Carbs 44 * Sugars 7g

No. 14
Sonic® Bacon Cheeseburger (w/mayonnaise)
* Calories 870 * Total Fat 59g * Total Carbs 45g * Sugars 7g

No. 15
Super Sonic® Double Cheeseburger (w/mayonnaise)
* Calories 1220 * Total Fat 87g * Total Carbs 45g * Sugars 8g

No. 16
Sonic® Burger (w/ketchup)
* Calories 650 * Total Fat 37g * Total Carbs 46g * Sugars 10g

No. 17
Sonic® Cheeseburger (w/ketchup)
* Calories 720 * Total Fat 43g * Total Carbs 47g * Sugars 10g

No. 18
Super Sonic® Double Cheeseburger (w/ketchup)
* Calories 1130 * Total Fat 76g * Total Carbs 47 * Sugars 11g

No. 19
Veggie Burger (w/mustard)
* Calories 450 * Total Fat 14g * Total Carbs 64g * Sugars 8g

No. 20
Veggie Burger (w/mayonnaise)
* Calories 540 * Total Fat 25g * Total Carbs 65g * Sugars 8g

No. 21
Veggie Burger (w/ketchup)
* Calories 450 * Total Fat 14g * Total Carbs 67g * Sugars 11g

FRENCH FRIES - rated by Total Carbs

No. 1
French Fries - small
* Calories 200 * Total Fat 8g * Total Carbs 30g * Sugars 0g

No. 2
French Fries w/cheese - small
* Calories 350 * Total Fat 18g * Total Carbs 38g * Sugars 1g

No. 3
French Fries w/chili & cheese - small
* Calories 380 * Total Fat 20g * Total Carbs 40g * Sugars 1g

No. 4
French Fries - medium
* Calories 340 * Total Fat 16g * Total Carbs 46g * Sugars 0

No. 5
French Fries w/cheese - medium
* Calories 490 * Total Fat 26g * Total Carbs 53g * Sugars 1g

No. 6
French Fries w/chili & cheese - medium
* Calories 560 * Total Fat 31g * Total Carbs 57g * Sugars 2g

No. 7
French Fries - large
* Calories 470 * Total Fat 22g * Total Carbs 64g Sugars 0g

No. 8
French Fries w/cheese - large
* Calories 780 * Total Fat 41g * Total Carbs 88g * Sugars 2g

No. 9
French Fries w/chili & cheese - large
* Calories 890 * Total Fat 48g * Total Carbs 94g Sugars 3g

SNACK & SIDES - rated by Total Carbs

No. 1
Tater Tots- small
* Calories 220 * Total Fat 12g * Total Carbs 27g * Sugars 0g

No.2
Tater Tots w/cheese - small
* Calories 290 * Total Fat 18g * Total Carbs 27g * Sugars 1g

No. 3
Tater Tots w/chili & cheese - small
* Calories 330 * Total Fat 20g * Total Carbs 29g * Sugars 1g

No. 4
Tater Tots - medium
* Calories 360 * Total Fat 19g * Total Carbs 43g * Sugars 0g

No. 5
Tater Tots w/cheese - medium
* Calories 430 * Total Fat 28g * Total Carbs 43g * Sugars 1g

No. 6
Tater Tots w/chili & cheese - medium
* Calories 540 * Total Fat 33g * Total Carbs 48g * Sugars 2g

No. 7
Onion Rings - medium
* Calories 440 * Total Fat 21g * Total Carbs 55g * Sugars 14g

No. 8
Tater Tots - large
* Calories 580 * Total Fat 31g * Total Carbs 69g * Sugars 1g

No. 9
Onion Rings - large
* Calories 640 * Total Fat 31g * Total Carbs 80g * Sugars 20g

No. 10
Tater Tots w/cheese - large
* Calories 840 * Total Fat 50g * Total Carbs 86g * Sugars 2g

No. 11
Tater Tots w/chili & cheese - large
* Calories 980 * Total Fat 59g * Total Carbs 93 * Sugars 3g

CHICKEN- rated by Total Carbs

No. 1
Chicken Strips (3)
* Calories 300 * Total Fat 16g * Total Carbs 16g * Sugars 0g

No. 2
Chicken Strips (5)
* Calories 490 * Total Fat 27g * Total Carbs 26g 8 Sugars 0g

No. 3
Jumbo Popcorn Chicken - small
* Calories 380 * Total Fat 22g * Total Carbs 27g * Sugars 1g

No. 4
Grilled Chicken Sandwich
* Calories 430 * Total Fat 20g * Total Carbs 33g * Sugars 6

No. 5
Grilled Chicken Wrap
* Calories 390 * Total Fat 14g * Total Carbs 39g * Sugars 5g

No. 6
Jumbo Popcorn Chicken - large
* Calories 560 * Total Fat 32g * Total Carbs 41g * Sugars 2g

No. 7
Chicken Strip Sandwich
* Calories 450 * Total Fat 24g * Total Carbs 43g Sugars 4g

No. 8
Crispy Chicken Sandwich (wheat)
* Calories 570 * Total Fat 33g * Total Carbs 47g * Sugars 6g

No. 9
Crispy Chicken Wrap
* Calories 490 * Total Fat 23g * Total Carbs 49g * Sugars 5g

No. 10
Chicken Club Toaster® Sandwich
* Calories 810 * Total Fat 46g * Total Carbs 63g * Sugars 7g

No. 11
Chicken Strip Dinner
* Calories 1010 * Total Fat 46g * Total Carbs 11g * Sugars 8g


For the total menu and nutrition facts, download this PDF.

Cooking en Papillote - Daring Cooks Challenge July 2012

When I made my tamales this January (for another challenge), I used banana leaves. I bought a package of corn husks, but never used them.
There they hung, on my vegetable bins, daring me to do something with them.

Our July 2012 Daring Cooks’ host was Sarah from All Our Fingers in the Pie! Sarah challenges us to learn a new cooking technique called “Cooking En Papillote” which is French and translates to “cooking in parchment”.

Bet you can guess what I'm making.....?

Based on the Mexican version of en papillote, I took a fish, wrapped them in corn husks and cooked them on the grill.



Red Snapper Cooked in Corn Husks
Recipe by Wish Upon A Dish adapted from Marcela Valladolid
Serves: 4 servings

* 2 teaspoons white wine
* 2 teaspoons lemon juice
* 1 teaspoon fish sauce
* 1 tablespoon sambal oelek
* Four 6-ounce center-cut boneless and skinless snapper fillets
* Salt and freshly ground black pepper
* 12 soaked corn husks, patted dry
* 1/2 white onion, sliced
* 1 lemon, 8 slices

Directions

In a mixing bowl, combine the wine, lemon juice, fish sauce and sambal oelek.
Mix well to incorporate evenly. Sprinkle the snapper on both sides with some salt and pepper and place inside the bowl, coating with the marinade. Cover with plastic wrap and let marinate for 2 hours.

Place 3 corn husks vertically overlapping each other on a cutting board. Place 1 fillet on the corn husks, reserving the marinade. Top with a tablespoon of sliced onions, a tablespoon of the reserved marinade and some more salt and pepper. Lay 2 lemon slices on each piece of fish and fold the husks from the bottom up, and then from top to bottom. Then fold in the sides to the center. Cut kitchen twine into 16 (10") pieces and tie one horizontally and one vertically around the middle of the packet (like a present). Repeat with the remaining ingredients.

Wrap aluminum foil around each corn husk-covered halibut and place in a large cast-iron skillet, on a griddle or on the grill. Cook on medium heat for 10 minutes on each side. Remove from the heat and remove the foil and corn husk carefully, making sure not to burn yourself with the steam. Pinch each end of the husks and tie a sting to hold it, making a boat.
Serve one per person with a 1/2 cup Mexican Red Rice.



I forgot how good cooked wrapped foods can be, especially fish. It comes out moist and perfectly cooked. A wonderfully easy and fail-proof way to cook your first fish.

Fried Fish Tacos w/Hoisin Crema

Last week we went fluke fishing off Sandy Hook here in NJ. We stayed about 300 yards off the shore and I caught 20 sea creatures. Not all fluke mind you, but I had fun not knowing what the heck was on my line. I had the whole boat talking about me.

I caught 2 sand sharks, 4 skate, 2 sea robins, 2 baby sea bass (not large enough to keep, that hurt I love sea bass), 6 baby fluke, one sea sponge, a bunch of mussels and 2 keeper fluke.

For those not familiar with fluke, it is in the flounder family, not as delicate, a fatter flesh and a stronger taste, making it perfect for frying and grilling.

I sauteed a fillet for both of us to serve with my Primavera Orzo Salad next week and while I had the breading station set up I cut two more fillets into strips and prepared them for tacos tonight.

Food & Wine must have known I was making fish tacos because they sent me a newsletter showcasing their Best Tacos Ever. The Hoisin Mayonnaise served with their fish tacos gave me inspiration of how to flavor my Mexican crema. I immediately made a batch to mellow in the fridge. I will save my salsa for chips.

Hoisin Crema
makes about 1 cup

* 1/2 cup Media Crema (can be found with the sweetened condensed milk or the Tex-Mex products)
* 1/4 cup hoisin sauce
* 2 tablespoons sweet pickle relish
* 1 tablespoon Thai-style Chili Sauce
* 1 1/2 teaspoons lemon juice

Mix everything together and store in the refrigerator for a few hours or up to a week so the flavors blend.

Fried Fish Tacos
makes 4-6

* 2 fish fillets, cut into 12 strips
* 1 egg + 1 teaspoon water
* 1 cup both bread crumbs + panko crumbs mixed together
* 2 cups canola oil
* Creole seasonings
* salt & pepper

1. Whisk egg and water in a bowl.
2. Mix bread crumbs to incorporate.
3. Heat oil in a fry pan until it reaches 350° (or the handle of a wooden spoon dipped into the oil bubbles immediately).
4. Season each side of fish strips with salt, pepper and creole seasonings.
5. Dip fish in egg wash, then into crumbs and then into oil. Repeat with 3-4 strips, being careful not to crowd the pan.
6. Saute on one side until the edges start to brown. Carefully flip over and repeat.
Drain on a paper towel lines sheet pan placed in a warming oven (about 200°) if serving immediately.
7. Repeat until all the strips are fried. Place in a zip bag for up to 4 days.



Toppings:
Shredded lettuce or cabbage, pickled vegetables like carrots, onions, radishes, and jalapenos, hoisin crema or sour cream, avocados, chipotle sauce or salsa.

To serve:
I used a 4" ring to cut each tortilla 3x. I like that in Mexico you get two small tortillas for each taco you order. I also like that it drastically reduces the amount of bread and has portion control. If you are using corn tortilla, they are usually small enough as is.

If reheating - Wrap tortillas in foil and place them in a preheated 350° oven with the fish for 10 minutes.
If serving immediately - do the same as above but only in a 200° oven while the fish is frying.

I like to place some lettuce on the bottom of the tortilla, then place 1-2 strips of fish, some crema, the pickled carrots, radishes or jalapenos and another pinch of lettuce or cabbage. For extra heat, I put out a bottle of Texas Pete. For a spritz of zest, a quartered lime.

These would be perfect as appetizers passed on a platter with a margarita or cold beer, but they were perfect portions for our dinner. I don't know why we don't have these more often, it is the perfect meal for a hot summer night and a great way to use up leftovers.

Grilled Ginger-Hoisin Shrimp

This recipe comes, by way of FedEx, from a site I have subscribed to for many tasty years....America's Test Kitchen. I bought a new cookbook because their special deal was too good to pass up.

If you bought the America's Test Kitchen Cooking for Two 2012, you got the 2011 addition at no extra charge (not even S&H).
I sat The Nudge down last week and gave him first dibs on picking four recipes from the 2012 addition.

The first recipe he choose was an Asian-style shrimp dish.

I used the sauce ingredients to make a basting sauce to use on the grill. The amounts clearly made enough for 4 servings.

Thumbs up, a definite keeper.



Grilled Ginger-Hoisin Shrimp
Adapted from America's Test Kitchen Cooking for Two 2012
serves 2

* 1 tablespoon hoisin sauce
* 1 tablespoon water
* 2 teaspoons grated fresh ginger
* 1 1/2 teaspoon rice vinegar
* 3/4 teaspoon low-sodium soy sauce
* 1 scallion, sliced thin
* Pinch red pepper flakes
* 12 ounces X-Large shrimp, peeled and deveined
* 1/8 teaspoon sugar
* 1/8 teaspoon salt
* 1/8 teaspoon pepper
* 2 teaspoons canola oil

1. Whisk hoisin sauce, water, ginger, vinegar, soy sauce, scallion and pepper flakes together in bowl. Reserve 1 tablespoon for basting and the rest for the dipping sauce.
2. Pat shrimp dry and season with salt, pepper and salt. Let rest for 15 minutes.
3. Set the grill for direct cooking and skewer the shrimp.
4. Once the coals are hot, place the shrimp on the grill and baste the tops with the sauce. Cook for 3 minutes and flip over. Baste the other side and grill for 3 more minutes or until crispy crunchy and cooked through.
5. Serve reserved sauce for dipping.



I made a basic chopped garden salad on the side.

Best Fast Convenience Food Choices - Wendy's

This is our third Sunday showcasing the best fast foods for Diabetics and people looking to eat less carbs.

This week Wendy's is in the spotlight. What I do like about this chain is that, like Burger King, they will make your order to what you want, so you can eliminate the most foods you don't need to eat but still have something you will like.

First up is the Garden Sensations® Salads and then the dressings (rated by total carbs)......

No. 1
BLT Cobb Salad - Half Size
Calories 200
Total Fat 10g
Total Carbs 6g
Sugars 3g

No. 2
BLT Cobb Salad - Full Size
Calories 390
Total Fat 20g
Total Carbs 9g
Sugars 4g

No. 3
Apple Pecan Chicken Salad - Half Size
Calories 170
Total Fat 15g
Total Carbs 15g
Sugars 11g

No. 4
Spicy Chicken Caesar Salad - Half Size
Calories 250
Total Fat 13g
Total Carbs 15g
Sugars 3g

No. 5
Baja Salad - Half Size
Calories 280
Total Fat 16g
Total Carbs 18g
Sugars 6g

No. 6
Spicy Chicken Caesar Salad - Full Size
Calories 470
Total Fat 25g
Total Carbs 26g
Sugars 3g

No. 7
Apple Pecan Chicken Salad - Full Size
Calories 350
Total Fat 11g
Total Carbs 30g
Sugars 20g

No. 8
Baja Salad - Full Size
Calories 540
Total Fat 32g
Total Carbs 34g
Sugars 10g

DRESSINGS - Rated by Total Carbs

No. 1
Light Classic Ranch
Calories 50
Total Carbs 2g

No. 2
Classic Ranch
Calories 100
Total Carbs 2g

No. 3
Creamy Red Jalapeno
Calories 100
Total Carbs 2g

No. 4
Avocado Ranch Dressing
Calories 100
Total Carbs 2g

No. 5
Lemon Garlic Caesar
Calories 110
Total Carbs 2g

No. 6
Italian Vinaigrette
Calories 70
Total Carbs 4g

No. 7
Thousand Island
Calories 160
Total Carbs 5g

No. 8
Pomegranate Vinaigrette
Calories 60
Total Carbs 8g

No. 9
Fat Free French
Calories 40
Total Carbs 9g

SANDWICHES - Rated by Total Carbs
(includes standard toppings)

No. 1
Cheesy Cheddarburger
Calories 300
Total Carbs 24g

No. 2
Jr. Hamburger/Hamburger (Kids Meal)
Calories 250
Total Carbs 25g

No. 3
Grilled Chicken Go Wrap
Calories 260
Total Carbs 25g

No. 4
Jr. Cheeseburger/Cheeseburger (Kids Meal)
Calories 290
Total Carbs 25g

No. 5
Jr. Bacon Cheeseburger
Calories 400
Total Carbs 25g

No. 6
Double Stack
Calories 400
Total Carbs 26g

No. 7
Jr. Cheeseburger Deluxe
Calories 350
Total Carbs 27g

No. 8
Crispy Chicken Go Wrap
Calories 340
Total Carbs 31g

No. 9
Homestyle Chicken Go Wrap
Calories 350
Total Carbs 32g

No. 10
Crispy Chicken Caesar Wrap
Calories 430
Total Carbs 35g

No. 11
Crispy Chicken Sandwich (Kids Meal)
Calories 330
Total Carbs 36g

No. 12
Crispy Chicken Sandwich
Calories 380
Total Carbs 37g

No. 13
Monterey Ranch Crispy Chicken Sandwich
Calories 400
Total Carbs 37g

No. 14
The "W"
Calories 580
Total Carbs 40g

No. 15
Baconator® Single
Calories 660
Total Carbs 40g

No. 16
Son of Baconator
Calories 700
Total Carbs 40

No. 17
Baconator Double
Calories 970
Total Carbs 40g

No. 18
Asiago Ranch Club w/Ultimate Chicken Grill
Calories 570
Total Carbs 41g

No. 19
1/4 lb. Single
Calories 580
Total Carbs 42g

No. 20
Bacon Deluxe Single
Calories 670
Total Carbs 42g

No. 21
1/2 lb. Double
Calories 800
Total Carbs 42g

No. 22
Bacon Deluxe Double
Calories 890
Total Carbs 42g

No. 23
Ultimate Chicken Grill Sandwich
Calories 390
Total Carbs 43g

No. 24
Spicy Chicken Fillet Sandwich
Calories 530
Total Carbs 55g

No. 25
Homestyle Chicken Fillet Sandwich
Calories 560
Total Carbs 57g

No. 26
Asiago Ranch Club w/Spicy Chicken
Calories 710
Total Carbs 57g

No. 27
Asiago Ranch Club w/Homestyle Chicken
Calories 730
Total Carbs 59g

For more indepth nutrition facts and the rest of the menu items, you can download this PDF.