Friday, April 25, 2014

Tutu à Mineira- Mashed Beans- Brazilian Food Recipes

 

This bean dish is prepared “à Mineira,” or in the style of cooking from Minas Gerais, a southeastern state of Brazil. It is usually served with collard greens and pork chops. We will be using canned beans on this recipe.

Canned beans are beans someone else cooked and then canned, and canning is an inoffensive preserving process that’s certainly no good for things you want undercooked or crisp-tender, but is fine for things you don’t mind mushy. I’m not saying I’m giving up on dried beans, but I’m going to think a little more often about canned beans from now on.

In modern culture, beans are often synonymous with "nothing." But this often-overlooked pantry staple is a powerful source of nutrition. Beans bring plenty of good stuff to the table, including fiber, iron and other minerals and vitamins. Beans also pack enough protein to be an economical stand-in for meat.

Beans aren't just good for us; they're good for the earth, too. Wherever beans grow, they build up nitrogen in the soil, making this nutrient available for the next crop that grows there.

Fortunately, since we can't wait that long for a meal, bean farmers make it easy for us by canning this valuable produce. All that goodness, precooked and ready to use, can be ours with a simple spin of the can opener, and beans can have a starring role in everything from appetizers to desserts. Try this delicious use for canned beans.


tutu-a-mineira-mashed-beans-brazilian-food-recipes

Preparation time: 10 minutes
Cooking time: 20 to 25 minutes
Serves 4 to 6


INGREDIENTS:

3 c. canned beans
2 tbsp. olive oil
1 medium onion, chopped finely
2 cloves garlic, peeled and minced
3/4 c. manioc flour
salt and pepper to taste


PROCEDURE:

1) Drain beans over a bowl and reserve the liquid.

2) Place beans in a food processor or blender about 1/2 c. at a time, along with a little of their liquid. Process beans until smooth. Repeat with remaining beans.

3) In a wide, deep saucepan, heat oil over medium heat. Add onion and cook 5 minutes, or until onion is translucent (clear). Add garlic and cook 1 to 2 minutes longer.

4) Reduce heat to low and carefully add mashed beans to pan. Slowly add manioc flour, stirring constantly. Continue cooking over low heat for 10 to 15 minutes longer, adding a bit more bean liquid if the mixture is too thick. Add salt and pepper to taste and serve hot.


Quick Cooking Tips:

Many kinds of beans work well for this recipe, including black beans, kidney beans, navy beans, pinto beans, and great northern beans.

For variety, some cooks like to sauté a chopped green pepper and chopped tomato with the onion. If you add these ingredients, sauté the mixture for an extra minute or two before adding the garlic in Step 3.


Try this other delicious and healthy Brazilian Recipe... Pastéis- Turnovers Recipe or Acarajé- Black-Eyed Pea Fritters Recipe


Watch Video: How to Cook Tutu à Mineira or Mashed Beans




CALORIE COUNTER: Canned Beans

Beans
Canned, With Pork And Tomato Sauce

A Grade
238 Calories

Nutrition Facts
Serving Size 1 cup (253 g)
Per Serving
% Daily Value

Calories 238

Calories from Fat 21

Total Fat 2.4g
4%
Saturated Fat 1g
5%
Polyunsaturated Fat 0.5g

Monounsaturated Fat 1.3g

Cholesterol 18mg
6%
Sodium 1106mg
46%
Potassium 746.35mg
21%
Carbohydrates 47.3g
16%
Dietary Fiber 10.1g
40%
Sugars 14.3g

Protein 13g

Vitamin A
4%
Vitamin C
13%
Calcium
14%
Iron
46%

Wednesday, April 23, 2014

Best Duck Confit Recipe

 

Duck confit or confit de canard is a French dish made with the leg of the duck. While it is made across France, it is seen as a specialty of Gascony, duck confit is a time-honored method of preserving meat by salting it and cooking it slowly in its own fat. The cooked meat is then packed into a crock or pot and covered with its cooking fat, which acts as a seal and preservative.

duck-confit-culinary-physics-confit-de-canard

The French word confit means "preserved," and the process was devised as a means of preserving a variety of meats and poultry — most traditionally goose, duck, or pork. It involves fully curing the meat in salt, then poaching it slowly in fat, and storing it covered with the fat until you are ready to eat it or cook with it. The technique evolved over thousands of years in different cultures around the world, but, clearly, it is a dying art. 

Curing the meat in salt makes the water in it unavailable to microorganisms, which renders them incapable of causing spoilage. Covering the meat with at least an inch of fat after it has been cooked keeps air from reaching it, further retarding the tendency to spoil. If the meat has been properly cured, a confit will keep in a cool, dark place (a cellar or refrigerator) for six months. You can also renew a confit after the first six months by recooking it, in which case, it will last for another four to six months. (For best, flavor, however, the confit should be consumed within three to five months of the initial cooking). 

Good quality confit is also sold in cans, which can be kept for several years. The flavorful fat from the confit may also be used in many other ways, as a frying medium for sautéed vegetables (e.g., green beans and garlic, wild or cultivated mushrooms), savory toasts, scrambled eggs or omelettes, and as an addition to short crust pastry for tarts and quiches.

A classic duck confit recipe is to fry or grill the legs in a bit of the fat until they are well-browned and crisp, and use more of the fat to roast some potatoes and garlic as an accompaniment. The potatoes roasted in duck fat to accompany the crisped-up confit is called pommes de terre à la sarladaise. Another accompaniment is red cabbage slow-braised with apples and red wine.

The legs and thighs are the fattiest portions of the bird and therefore the ones you want to use. Allowing the legs to sit overnight or longer with herbs imparts more flavor into the meat and fat. Since the meat will be hanging out in the fat for a nice long time as it slowly cooks, it's worth it to seek out high-quality fresh herbs.

Duck confit is also a traditional ingredient in many versions of cassoulet.


How to Make Duck Confit

Servings: 4 to 6


INGREDIENTS:

Six duck legs
36 garlic cloves
8 cups of rendered duck fat
kosher salt
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground cinnamon
1/2 tsp ground allspice
1/2 tsp ground ginger
1/4 tsp freshly ground nutmeg
1/8 tsp ground cloves
1/4 tsp finely crumbled dried thyme
1 Turkish bay leaf, finely crumbled


PROCEDURE:

1) Mix all the spices together and sprinkle them evenly over the legs. 

2) Measure out enough kosher salt to have 1/3 ounce for each pound of meat, and sprinkle it evenly over all sides of the legs. 

3) Set them in a flat, glass baking dish with the garlic cloves, cover with plastic wrap, and cure them in the refrigerator for 36 hours.

4) Preheat the oven to 275°F (135°C;). 

5) Drain all the liquid from the baking dish. 

6) Pat the legs, garlic cloves, and dish dry. 

7) Return the legs and garlic to the dish and cover with the duck fat. Bake until the garlic cloves have turned a deep golden color, which will take 2 to 2-1/2 hours. 

8) Let the meat cool in the fat until it can safely be transferred to a large canning jar. 

9) Strain the fat through a cheesecloth, and pour enough over the meat to cover it by at least an inch. 

10) Cool it completely, seal the jar, and store it in a cool, dark place such as a cellar or refrigerator for up to six months.


Once your confit is finished, it'll keep for up to six months refrigerated and the leftover duck fat can be re-used for frying potatoes, eggs, plantains and making popcorn.


Learn... how to make clarified butter.

Monday, April 21, 2014

5 Easy Steps to Make Clarified Butter

 

clarified-butter-culinary-physics

Clarified butter is milk fat rendered from butter to separate the milk solids and water from the butterfat. Typically, it is produced by melting butter and allowing the components to separate by density. The water evaporates, some solids float to the surface and are skimmed off, and the remainder of the milk solids sink to the bottom and are left behind when the butter fat (which would then be on top) is poured off.

Commercial methods of production also include direct evaporation, but may also be accomplished by decantation and centrifugation followed by vacuum drying; or direct from cream by breaking the emulsion followed by centrifugation. 


Clarified butter has a higher smoke point (485 °F or 252 °C) than regular butter (325-375 °F or 163-190 °C), and is therefore preferred in some cooking applications, such as sautéing. Clarified butter also has a much longer shelf life than fresh butter. It has negligible amounts of lactose and casein and is, therefore, acceptable to most who have a lactose intolerance or milk allergy.


There are two methods for taking the milk solids out of butter to clarify it. If you’re clarifying more than a couple of pounds, do what they do in restaurants: 


1) Melt the butter in a pot on the stove (ideally the pot should be tall and narrow to make skimming easier), let it sit, and skim off the froth with a ladle. 


2) Discard the froth and ladle out the pure, golden clarified butter. Don’t reach too far down in the pot with the ladle or you’ll bring up water and milk solids that have settled to the bottom. 


It’s worth making more than you need, since clarified butter keeps for months in the fridge and forever in the freezer. If you’re only clarifying a pound or two [450 to 900 g] of butter, cook the butter over medium heat in a heavy-bottomed saucepan. 


3) The butter will froth and bubble as the water in the butter boils away. (Butter is about 30 percent water.) After about 5 minutes, keep a close eye on the butter—tilt the pan and look at the bottom, where some of the milk solids will cling. 


4) When the milk solids coagulate, first into white specks, then lightly brown ones, remove the butter from the heat and set the bottom of the saucepan in a bowl of cold water for a few seconds to stop the cooking. 


5) Pour the butter into another container, leaving the golden brown milk solids clinging to the saucepan. Or if you’re being fastidious, strain the butter through a fine-mesh strainer, a triple layer of cheesecloth, or a coffee filter.


This second method produces a tastier version of clarified butter than the first, because the milk solids have caramelized, producing what French cooks call beurre noisette and Indians call ghee. Spices can be added for flavor. The texture, color, and taste of ghee depend on the quality of the butter and the duration of the boiling.


Beurre noisette is used in the same way as clarified butter but can also be used in butter sauces (such as hollandaise) or in pastries to give a more pronounced butter flavor.


Clarified Butter vs. Ghee


Ghee is a class of clarified butter that originated in India and is commonly used in South Asian (Indian, Bangladeshi, Nepali, Sri Lankan, and Pakistani) cuisine and rituals.


Ghee, although a type of clarified butter, differs slightly in its production. The process of creating traditional clarified butter is complete once the water is evaporated and the fat (clarified butter) is separated from the milk solids. However, the production of ghee includes simmering the butter along with the milk solids so that they caramelize, which makes it nutty-tasting and aromatic. Spices can be added for flavor. The texture, color, and taste of ghee depend on the quality of the butter and the duration of the boiling.


Comparison Chart

Clarified Butter
Ghee
Method of Preparation
Clarified butter is usually prepared by melting butter and allowing all the ingredients to separate by density. Commercially prepared by direct evaporation, decantation and centrifugation.
Ghee is prepared by simmering unsalted butter in a cooking vessel until all water has evaporated and the milk solids, or protein, have settled to the bottom.
Definition
Clarified butter is anhydrous milk fat rendered from butter to separate the milk solids and water from the butterfat.
Ghee is a class of clarified butter that originated in South Asia and is commonly used in South Asian (Indian, Bangladeshi and Pakistani), North African (Egyptian and Berber) and Horn African cuisine.
Nutritional Information per tablespoon
Calories: 130 kcal; Saturated fat: 9gm; Trans fat: 0; Total fat: 14 gm; Sodium: 0; Total carbohydrate: 0; Sugar: 0; Dietary fiber: 0; Protein: 0; Calcium: 0; Iron: 0; Cholesterol: 40 mg
Total fat: 14 gm; Sodium: 0; Total carbohydrate: 0; Sugar: 0; Dietary fiber: 0; Protein: 0.04g; Calcium: 0; Iron: 0; Cholesterol: 33 mg
Variations around the World
In France, it is known as beurre noisette, translated as "hazelnut butter," and it is known as Brown Butter in English. In Arab countries, it is known as samnah and in Tigrinya, it is known as Tesmi.
In Ethiopia, ghee is known as niter kibbeh. Moroccans let the ghee age for a while which results in the final product, which is known as Smen. In Brazil, it is called manteiga-de-garrafa (Butter-in-a-bottle) or manteiga-da-terra (Butter of the land).


Know ... Why Do We Use Cooking Oil When Cooking?



Variations of Ghee Around the World


Clarified butter is prepared differently in various parts of the world. In the Middle East and South Asia, the process of obtaining clarified butter remains the same as anywhere else in the world, except that the milk solids which sink to the bottom are allowed to caramelize. This lends a nutty flavor to the end product. In France, this is known as beurre noisette, loosely translated as "hazelnut butter" and it is known as brown butter in English. In Arab countries, it is known as samnah and in Tigrinya, it is known as Tesmi.


In Ethiopia, ghee – or niter kibbeh as it is regionally called - is prepared with the same procedure as ghee above. However, locals add spices such as cumin, coriander, turmeric, cardamom, cinnamon, or nutmeg which gives it a distinct aroma. Moroccans let the spiced ghee age for months and sometimes, years. This results in the final product, which is known as Smen, which has a strong cheesy taste and smell. In Brazil, a very similar form of ghee is used which is known as manteiga-de-garrafa (Butter-in-a-bottle) or manteiga-da-terra (Butter of the land).



Calorie Counter: Clarified Butter

Nutritional Value per Serving
Serving size
1 tablespoon
Energy
469 kJ (112 kcal)
Fat
12.73 g
- saturated
7.926 g
- monounsaturated
3.678 g
- polyunsaturated
0.473 g
Protein
0.04 g
Potassium
1 mg (0%)


Watch: How to Make Clarified Butter Video



Try using clarified butter on this recipe... Quibebe- Pumpkin Soup- Brazilian Food Recipes


Read more related articles about the science of using oil in cooking at... OILS

Sunday, April 6, 2014

Quibebe- Pumpkin Soup- Brazilian Food Recipes

 

Quibebe is a dish from Northeastern Brazil. It is a kind of winter squash soup. In its native country, the soup is often served as a precursor to a larger entrée. Butternut squash is the main ingredient in quibebe and flavorful accompaniments such as onions and peppers are often added to the dish. The basis of all true quibebe is butternut squash.

What is a Butternut Squash?

The Cucurbita genus is an important source of human food and the fruits are good sources of several nutrients such as vitamin A, vitamin C, dietary fiber, niacin, folic acid, and iron. In addition they are free of fat and cholesterol. The plants also contain the toxins cucurmosin and cucurbitacin. Medical uses of the plant include treating skin conditions and improving visual acuity.

Cucurbita moschata or butternut squash is native to Latin America but the precise location of origin is uncertain. It has been present in Mexico, Belize, Guatemala, and Peru for 4,000–6,000 years and has spread to Bolivia, Ecuador, Panama, Puerto Rico, and Venezuela. This species is closely related to C. argyrosperma. A variety known as the Seminole Pumpkin has been cultivated in Florida since before the arrival of Columbus. Its leaves are 20 to 30 centimeters (7.9 to 11.8 in) wide. It generally grows at low altitudes in hot climates with heavy rainfall, but some varieties have been found above 2,200 meters (7,200 ft). Groups of C. moschata include: Cheese, Crookneck (C. moschata), and Bell.

butternut-squash-soup-recipe

Unlike many other butternut squash soups, quibebe has a thick texture, more like a purée than a soup. The dish originated in northeastern Brazil, and like many recipes that have been around for centuries, there are many variations on its preparation. Brazilian families often have specialized recipes that have been passed down from generation to generation. Quibebe is always served hot.

The squash is peeled and chopped into small squares. Cooks pressed for time can opt to buy pre-chopped butternut squash in the produce section of most large grocery stores. The squash is then boiled on a stovetop in water until soft. It is mashed by hand or puréed in a food processor to achieve a smooth consistency. Pumpkin, or another winter squash, can be used in lieu of butternut squash.

After the squash has been prepared, numerous other flavorings and spices are added. Garlic, olive oil, salt, and pepper are common spices found in the dish. Some prefer a spicier dish and add red chili to the mixture. Tomatoes and corn are also often found in quibabe to give the dish more vegetables and vary its texture. The ingredients are combined in a large saucepan before serving, and some stock liquid may be added to thin its consistency.

Brazilian cuisine often varies by region, depending on the availability of crops in that particular part of the country. The ready availability of butternut squash in the northeastern part of the country led to the popularity of quibebe. This section of Brazil enjoys a tropical climate, allowing for the growth of many different fruits and vegetables. The flavor of the dish is influenced by dishes found in Africa as are many popular foods in Brazil’s northeast region. Quibebe is also often eaten in Argentina.

Served with crusty Italian bread, this hearty soup makes a delicious vegetarian meal. Or try serving quibebe with angú.

quibebe-pumpkin-soup-recipe

Preparation time: 30 minutes
Cooking time: 35 to 40 minutes
Serves 4 to 6


INGREDIENTS:

3 tbsp. olive oil or butter
1 onion, chopped
1 garlic clove, peeled and minced
8 oz. (1 c.) canned diced tomatoes, drained
1 fresh hot pepper, seeded and minced (optional)
2 lb. Brazilian pumpkin or squash, cut into chunks*
4 c. water or vegetable broth
1/4 tsp. sugar
salt to taste
black pepper to taste
Parmesan cheese, grated (optional)
fresh parsley, chopped (optional)


PROCEDURE:

1) In a medium stockpot, heat oil or butter over medium heat. Add onion, garlic, tomato, and hot pepper (if using). Cook 15 minutes, or until mixture begins to thicken.

2) Add pumpkin and water or broth and bring to a boil. Reduce heat. Add sugar, salt, and pepper and cover. Simmer 20 to 25 minutes, or until pumpkin becomes very soft and begins to break apart. Use a whisk or a potato masher to break up any remaining large chunks.

3) Serve hot, garnished with cheese and parsley if desired.


Try this other Brazilian food recipe next time... Pastéis- Turnovers


Cooking Tips and Tricks

Brazilian pumpkin, or abóbora, is more like squash than North American pumpkin. In place of genuine abóbora, acorn or butternut squash will work fine for this recipe. To use the squash, cut it in half and remove the seeds with a spoon. Carefully use a vegetable peeler or a sharp knife to remove the skin, and cut flesh into 1-in.-square chunks. Squash have thick skin and tough flesh, and they can be difficult to peel and cut. You may want to ask an adult to help you with these steps.


Get all the delicious and Brazilian recipes here... Brazilian Food Recipes

Thursday, April 3, 2014

Pastéis- Turnovers- Brazilian Food Recipes- #BrazilianFood

 

Street vendors in Rio de Janeiro and other Brazilian cities serve hot, savory pastéis during Carnaval and other celebrations. This recipe is for chicken pastéis, which are among the most common in Brazil. However, beef and shrimp are also used, and delicious vegetarian pastéis are made with potatoes or even with sweet fillings such as fruit.

pastéis-turnovers-brazilian-food-recipes

Preparation time: 45 to 50 minutes (plus 30 minutes standing time)
Cooking time: 60 minutes
Makes about 45 pastéis


FILLING INGREDIENTS:

1 tbsp. olive oil
1 small onion, chopped
1 clove garlic, peeled and minced
3 boneless, skinless chicken breasts—rinsed and patted dry
1 bay leaf
3 tbsp. tomato paste
salt and black pepper to taste
3 tbsp. all-purpose flour
8 pitted green olives, chopped
pinch cayenne pepper


PROCEDURE:

1) To prepare the filling, heat oil in a large saucepan over medium heat. Add onion and garlic and cook for 2 to 3 minutes.

2) Add chicken breasts, bay leaf, tomato paste, salt, black pepper, and just enough water to cover all. Stir to combine and bring to a boil. Reduce heat, cover, and simmer 20 minutes, or until chicken is white all the way through. Remove chicken. Carefully pour remaining broth through a strainer into another pan, and reserve.

3) Using a fork and knife or your fingers, shred chicken finely. In a large mixing bowl, combine chicken, flour, olives, cayenne, and 3 to 4 tbsp. of the reserved broth. The filling should be moist, but not runny.


PASTRY INGREDIENTS:

4 c. all-purpose flour
1 c. vegetable shortening, softened
1 tbsp. butter, softened
1 tsp. salt
2 eggs
1- 1\2 c. water


GLAZE:

1 egg
pinch salt


4) To make pastry, place flour in a large mixing bowl. Make a hole in the middle of flour. In a second bowl, combine shortening, butter, salt, eggs, and 1 c. water. Pour this mixture into the hole in flour.

5) Use your hands to combine the ingredients, squeezing them into a paste. If dough is too stiff or hard, add a little more water. When dough has a smooth, slightly sticky texture, set aside at room temperature for 30 minutes.

6) Preheat oven to 350°F. Form dough into balls about 1 1/2 inches in diameter. On a lightly floured countertop or other surface, roll the dough out into thin rounds 3 or 4 inches in diameter. Place about 1 tbsp. of filling into the center of each piece of dough. Fold dough over and press edges together firmly. Wet your fingers with some water to tightly seal pastry edges. Place on a greased cookie sheet about 1 inch apart.

7) To make glaze, beat egg yolk with salt in a small bowl. Use a pastry brush to lightly glaze pasteis. Bake 30 minutes, or until golden brown.

8) Serve warm.


Try this other healthy Brazilian Recipe... Acarajé- Black-Eyed Pea Fritters

Salmon Fish Cakes Recipe- #SalmonRecipes

 

A fishcake (sometimes written as fish cake) is a food item similar to a croquette, consisting of a filleted fish and potato patty sometimes coated in breadcrumbs or batter, and fried. Fishcakes are often served in British fish and chip shops.

The fishcake has been seen as a way of using up leftovers that might otherwise be thrown away. In Mrs Beeton's 19th century publication Book of Household Management, her recipe for fishcakes calls for "leftover fish" and "cold potatoes". More modern recipes have added to the dish, suggesting ingredients such as smoked salmon and vegetables.

salmon-fishcake-recipe

Serve these fish cakes with a tartar sauce made of 1/2 cup mayonnaise mixed with 1/2 cup crème frâiche, 2 tablespoons chopped capers, 1/4 cup chopped gherkins, and 2 tablespoons chopped fresh flat-leaf parsley. For a complete meal, serve the cakes with garlic-sautéed green beans and a green salad.


MAKES 8
FREEZE FOR UP TO 4 WEEKS


INGREDIENTS:

1 pound baking potatoes such as russet, peeled and cut into large chunks
2 tablespoons butter
1/4 cup milk
Sea salt flakes and freshly ground black pepper
1 bunch scallions, light green and white parts only, finely chopped
1 tablespoon Dijon mustard
3 tablespoons chopped fresh flatleaf parsley
11/2 pounds Oven-Poached Salmon
1 to 2 tablespoons lemon juice
1/2 cup all-purpose flour
2 eggs, beaten
1 cup dried fine bread crumbs


PROCEDURE:

1) Place the potatoes in a pot with salted water to cover. Bring to a boil, reduce the heat, and simmer for 15 minutes or until soft. Drain the potatoes and return to the pot and cook for 2 minutes or until all the liquid is evaporated. Add the butter and milk and mash over a gentle heat until the potatoes are semi-smooth. Remove from the heat. Season with salt and pepper to taste. Add the scallions, mustard, and parsley to the potato mixture. Flake the fish into large pieces and gently fold into the potatoes. Add the lemon juice according to taste and adjust the salt and pepper if necessary.

2) Shape into eight 1/2-cup patties or balls. Place on a baking sheet lined with plastic wrap. Chill for 45 minutes.

3) Place the flour, eggs, and bread crumbs in three separate shallow bowls. Dredge the fish cakes in flour, dusting off any excess. Coat with egg and then bread crumbs. Place on the baking sheet lined with plastic wrap and chill for 15 minutes.

4) Preheat the oven to 400°F if baking. Place a rack in the top third of the oven.

5) The fish cakes can be baked or sautéed. To bake, place on a baking sheet lined with parchment paper and brushed with oil. Bake for 20 minutes or until golden brown and heated through. To saute, heat 1/4 cup oil in a nonstick skillet and cook four fish cakes at a time, for 5 minutes on each side. Drain on paper towels before serving.

To freeze: Open freeze the uncooked fish cakes until solid, about 1 hour. Once frozen, wrap each with plastic freezer wrap, followed by a plastic freezer bag. Or use heat-seal plastic bags, placing 2 cakes in each bag. Return to the freezer.

To cook: Preheat the oven to 400°F. Place a rack in the center of the oven. Line a baking sheet with parchment paper, then brush with oil. Place the frozen fish cakes on the baking sheet. Bake for 30 minutes or until golden and heated through.


Try other healthy fish recipes at... Fish Recipes

Before you buy salmon, learn... How to Tell if Salmon Fillet is Fresh


CALORIE COUNTER:

Salmon, Pink
Cooked
salmon, fish, dinner, seafood

B+ Grade 
185 Calories 

Nutrition Facts
Serving Size 1/2 fillet (124 g)
Per Serving
% Daily Value*

Calories 185

Calories from Fat 49

Total Fat 5.5g
8%
Saturated Fat 0.9g
4%
Polyunsaturated Fat 2.1g

Monounsaturated Fat 1.5g

Cholesterol 83mg
28%
Sodium 107mg
4%
Potassium 513.36mg
15%
Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g

Protein 31.7g

Vitamin A
3 %
Vitamin C
0%
Calcium
2%
Iron
7%

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