Chicken Tikka Masala

A bunch of ladies in my neighborhood got together and made a cookbook of our favorite recipes and I was so excited to try some of them out! This one in particular. I've heard so many good things about masala and this dish lived up to my expectations. I made it a little a lot too spicy, but I like some kick to my food. But don't let the spicy-ness scare you...its EASY to tame that!

Chicken Tikka Masala
4-6 SERVINGS 
PREP: 2 hours           COOK: 30 minutes            READY IN: 2 hours 30 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 3-6 chicken breasts, cut into bite-size cubes
• 2 teaspoons black pepper
• 2 teaspoons cayenne pepper (or any other red pepper will do)
• 2 teaspoon cumin
• 1 teaspoon cinnamon
• 1 teaspoon salt
• 1 teaspoon ground ginger
• 1 cup plain Greek yogurt
• 2 tablespoons lemon juice
• 1 tablespoon butter
• 1 jalapeño, chopped 
• 2 cloves garlic, minced
• 2 teaspoons coriander
• 1 teaspoon cumin
• 1 teaspoon garam masala (optional) 
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1 (15oz) can tomato sauce
• 1-2 cup evaporated milk

DIRECTIONS

---

1. Cut chicken into bite-size cubes and place in marinade dish. 
2. Mix black pepper, cayenne pepper, cumin, cinnamon, salt and ginger together in a small dish. Sprinkle over chicken. 
3. Add yogurt and lemon juice to marinade dish. Let marinade for 1-2 hours or overnight. 
4. After chicken has marinated a bit, cook chicken in a skillet and set aside. 
5. In a separate skillet, melt butter. Add in chopped jalapeño and saute for 1 minute. 
6. Add in garlic, coriander, garam masala, cumin, paprika, and salt. Mix together well. 
7. Add in tomato sauce. Let it sit for 10-15 minutes on a simmer until it begins to thicken. 
8. Add chicken. 
9. Add in evaporated milk, 1/2 cup at a time, until you get the desired heat. 
10. Garnish with cilantro and serve over brown rice and quinoa mixture. 

NUTRITION FACTS

---

   1 serving   335 calories  13g fat  19g carbs   36g protein   12g sugar   

Enjoy!

Crock Pot Barbecue Pineapple Chicken

I have to admit a little secret right now... I LOVE Sweet Baby Ray's. Seriously, I could drink the stuff. I've yet to find a barbecue sauce that comes even remotely close to this heavenly stuff. Have I scared you off yet? I hope not because this barbecue pineapple chicken, made with our Sweet Baby Ray's, is amazing. Not only is it one of the easiest recipes I've ever tried, it is chuck full of flavor! Perfect to put over rice, or you could even made a shredded chicken sandwich out of it. My husband loved it and I know we will be making it many more times on those days we need a quick, easy recipe.

Crock Pot Barbecue Pineapple Chicken
4 SERVINGS 
PREP: 5 minutes           COOK: 4 hours            READY IN: 4 hours 5 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 3 - 4 boneless skinless chicken breasts
• 20 oz can pineapple tidbits
• 18 oz. BBQ sauce (Sweet Baby Ray's - all the way!!)

DIRECTIONS

---

1. Spray nonstick cooking spray on crock pot. Put chicken breast in bottom of crock pot
2. In a separate bowl, mix pineapple and BBQ sauce. 
3. Pour over chicken.
4. Cook on high for 3 - 4 hours. (Depending on your crock pot. Ours was finished in 4 hours, but some may take a little longer)
5. Shred chicken and enjoy over rice, or make a BBQ sandwich. Either way would be delicious!

NUTRITION FACTS

---

    1 serving    372 calories   0.9 g fat   64.3 g carbs   23.6 g protein    46.5 g sugar   

Enjoy!
Recipe adapted from Sweet Little Bluebird

Honey Lime Chicken Kabobs

For nearly the entire summer, our dinners are made on the BBQ. We love spending our summer evenings outside, and dinner seems to be ready in a flash while the kids are happily playing in the yard. :) This is a random creation that we came up with last week, and it's now been declared a favorite. The flavor is sweet with a little kick (thanks to the red pepper) and it's lip-smacking delicious. Two thumbs up across the board, even from the kids.

Honey Lime Chicken Kabobs
6 SERVINGS 
PREP: 35 minutes           COOK: 10 minutes            READY IN: 45 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 1 pound boneless chicken breasts
• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon olive oil
• 1 lime, juiced
• 2 garlic cloves, minced
• 1/2 teaspoon red pepper flakes (add more if you want more spice to your chicken)
• 2 tablespoons cilantro, minced
• dash salt

DIRECTIONS

---

1. Cube chicken into about 1 inch pieces.
2. In a medium bowl, mix together soy sauce, honey, olive oil, lime, garlic cloves, red pepper flakes, cilantro, and salt. 
3. Place chicken into the marinade, and put in the refrigerator for 30 minutes.
4. Put the chicken on skewers, and hang onto the marinade.
5. Place chicken skewers on the grill. While grilling, every 3-4 minutes turn the chicken, and baste it with the marinade.
6. Grill skewers for 8-10 minutes, or until done.

NUTRITION FACTS

---

    1 skewer    191 calories   8g fat   6.8g carbs    22g protein    5.9g sugar   

Enjoy!

Avocado Chicken Melt

My husband decided to invite some family over for dinner last minute so I quickly changed what was for dinner. With little time to prepare this was my solution and it was a hit! With just a few ingredients it makes for a great quick meal! Win in my book!

Avocado Chicken Melt
4 SERVINGS 
PREP: 15 minutes           COOK: 40 minutes            READY IN: 55 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 boneless skinless chicken breast thawed
• 1 egg white
• 1 cup breadcrumbs 
• 1 tablespoon italian seasoning 
• 1 teaspoon red pepper flakes (optional) 
• 1 avocado, sliced
• 4 pieces provolone cheese

DIRECTIONS

---

1. Preheat oven to 400º. Salt and pepper your chicken. 
2. Place egg in separate bowl and breadcrumbs in another. 
3. Dip chicken in egg and then cover with breadcrumbs and place in a 9x13 pan. Repeat with remaining chicken. 
4. Sprinkle Italian seasoning and red pepper flakes over tops of chicken breast. Bake uncovered for 30 minutes. 
5. Once chicken is done, place a few slices of avocado over each chicken breast and then top with cheese. 
6. Place back in oven for 5 minutes or until cheese is melted.

NUTRITION FACTS

---

  1 chicken breast serving   370 calories  16g fat  16g carbs   43g protein   1g sugar   

Enjoy!

Teriyaki Rice Bowls (Rumbi Copycat)

For awhile now I've been on the lookout for a good rice bowl recipe. We've tried a few - and none have really done it for us. They were all missing that "spark." That was until we found this recipe.

These rice bowls, meant to taste like the Rumbi Hawaiian Restaurant rice bowls here in Utah, definitely have that spark we've been on the search for! Not only did I have most of the ingredients on-hand, but it was an easy recipe that everyone loved. Don't be scared away by the list of ingredients. Once you have all the vegetables cut up and the chicken cooked, the rest is a breeze. (Oh and I dare you not to eat all the rice before it's meal time. Best rice I've had in a long, long time!)

Teriyaki Rice Bowls (Rumbi Copycat)

6 SERVINGS 

PREP: 30 minutes           COOK: 20 minutes            READY IN: 50 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

Vegetables & Chicken

• 1 tablespoon vegetable oil
• 4 carrots, peeled and grated
• 3 celery stalks, washed and sliced
• 1 zucchini, chopped into cubes
• 1 1/2 cups chopped broccoli
• 2 cups chicken, cut into bite sized cubes and grilled 

Directions:
Heat oil in large skillet over medium-high heat. Add vegetables (carrots, celery, zucchini, and broccoli). Sauté for a few minutes or until vegetables are tender. Serve over Rumbi rice with chicken. Top with teriyaki sauce. (Recipe for rice and teriyaki sauce below).

Rumbi Rice

• 2 cups white rice
• 2 1/2 cups water
• 1 (14 oz) can coconut milk
• 1/2 tablespoon sugar
• 1 can red beans, drained and rinsed

Directions:

To make in rice cooker, combine all ingredients and gently stir together so beans are evenly distributed. Place the lid on and start the rice cooker. To make in saucepan, combine water, milk, and sugar. Stir in rice and beans and bring to a boil. Cover and reduce heat to low. Simmer for 18 to 20 minutes (or until rice is cooked). 

Spicy Hawaiian Teriyaki Sauce 

• 3/4 cup Mr. Yoshida's teriyaki sauce (found in grocery store by BBQ sauce)
• 1 teaspoon soy sauce
• 1 tablespoon fresh ginger
• Pinch of salt
• Pinch of brown sugar
• 1 tablespoon cornstarch
• 2 tablespoons cold water

Directions:

In a small saucepan combine teriyaki sauce, soy sauce, ginger, salt, and brown sugar. Bring to a boil, then reduce to a simmer. In a small bowl combine the cornstarch and water. Slowly add to sauce (for thickening). Simmer for another minute or two. Serve over rice bowls. 

NUTRITION FACTS

---

    2 cup serving    614 calories  20.5 g fat   81 g carbs   28 g protein    7 g sugar   

Enjoy!
Recipe adapted from Favorite Family Recipes

Tin Foil Citrus Chicken

Grilling season is my favorite! Although the weather has been hit or miss here (Colorado), we've caught a couple really great nights that make for fun dinners. Secretly, grilling is my favorite because my husband does all the work while I work on side dishes. :)

This is a lightly flavored chicken that is perfect for a warm day. And it's named citrus chicken, but that doesn't mean it tastes all lemon and lime-y. It's a subtle taste that will leave you satisfied and it would be great cut up for a salad too.

Tin Foil Citrus Chicken
6 SERVINGS 
PREP: 10 minutes           COOK: 15 minutes            READY IN: 25 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 1 pound boneless chicken breasts
• 1/3 cup oil
• 1 tablespoon Lawry's chile & garlic seasoning
• 1 tablespoon lemon pepper
• 1 lemon
• 1 lime

DIRECTIONS

---

1. Fire up the girl! Booya!
2. Layout some tinfoil on the counter top (you want it big enough so it can be generously wrapped around the chicken after seasoning).
3. Place the chicken on top of the tinfoil. 
4. Drizzle oil over chicken and toss chicken until it's completely covered in oil.  
5. Sprinkle the Lawry's and lemon pepper seasoning over the chicken.
6. Cut the lemon and lime in half. Squeeze one half over the chicken in the tinfoil. Slice the other half of the fruit and place on top of the chicken.
7. Close up the tinfoil and place on the grill. Cook until chicken is cooked all the way through.

NUTRITION FACTS

---

    __ cup serving    242 calories   16.8g fat   .7g carbs    22g protein    0g sugar   

Enjoy!

Chicken Fajitas

Mexican food and I have a loving relationship. It seems like no matter what Mexican dish I create lately turns out awesome - which is such a confidence booster for my cooking skills! So when I was craving fajitas the other day and came across this recipe, I pretty much knew I had to try it... that very night. Let me tell you - it did not disappoint. As I mentioned below, the recipe makes about 6 servings and with just me and the hubby - we still ate it all in about 2 days. (Makes awesome leftovers by the way!) Super delicious. Super quick and easy. And even after eating it all, I'm still craving more.

Chicken Fajitas
6 SERVINGS 
PREP: 1 hour 15 minutes           COOK: 20 minutes            READY IN: 1 hour 35 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

For the marinade:

• 1/4 cup soy sauce
• 1/4 cup olive oil
• 1/4 cup brown sugar (or sweetener of choice)
• 2 tablespoons lime juice
• 2 tablespoons white vinegar
• 3 cloves garlic, minced
• 1 teaspoon salt
• 1/4 teaspoon ground ginger
• 1/2 teaspoon pepper
• 1 teaspoon chili powder
• 1 teaspoon cumin

For the fajitas:

• 3 boneless skinless chicken breasts, cut into strips
• 1/2 onion, thinly sliced (red, yellow, or white onion can be used)
• 1 green pepper, thinly sliced
• 1 red pepper, thinly sliced
• 1 tomato, thinly sliced 
• Tortillas (corn or flour)
• Avocado
• Sour cream

DIRECTIONS

---

1. Mix all the "marinade" ingredients together in a large Ziploc back (or Tupperware container), including the sliced chicken. 
2. Marinade for a minimum of 1 hour or up to 12 hours.
3. In a large skillet, heat 1 tablespoon of oil. Add the marinade and chicken and saute until chicken is cooked through. (About 10 minutes)
4. Add the onion, peppers, and tomato and cook for 2 -3 minutes, or until tender. 
5. Serve with corn/flour tortillas and your favorite toppings. We love to add avocado and sour cream but salsa, cheddar cheese, etc. would be good too!

NUTRITION FACTS

---

2 corn tortillas with ingredients   483 calories  23 g fat  45 g carbs   27 g protein   13 g sugar   

Enjoy!
Recipe adapted from Meaningful Eats

Salsa Chicken Casserole

When trying to eat healthy - I usually try to steer clear of the word "casserole." With it usually comes loads of calories and fat - usually. But this particular casserole doesn't have loads of those things in it - just loads of awesome! I pinned this recipe years ago - saving it... and then forgetting about it. But after making it last weekend (and then again last night for dinner!), I'm pretty sure it is going to become a regular in our household.

I made it a little differently than the original recipe does because I wanted shredded chicken instead of the whole chicken option - but either way it worked, and tasted awesome!

Salsa Chicken Casserole
6 SERVINGS 
PREP: 30 minutes           COOK: 30 minutes            READY IN: 60 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 chicken breasts, cooked and shredded
• 1 cup rice, cooked
• 1 can black beans, drained and rinsed
• 1 can corn, drained
• 1 cup salsa
• 1/2 cup chicken broth
• 1 teaspoon chili powder
• 1/2 teaspoon oregano
• 1/2 cup shredded Monterey cheddar
• 1/4 cup light sour cream 
• 1/4 cup cilantro

DIRECTIONS

---

1. Preheat oven to 375º.
2. In 8 x 8-inch pan, mix together shredded chicken, rice, black beans, corn, salsa, and chicken broth.
3. Add in spices and mix thoroughly. 
4. Cover pan and bake for 30 minutes (or until liquid is absorbed)
5. Take rice out of oven and mix in cheese and sour cream.
6. If desired, bake for additional 5 minutes.
7. Serve topped with cilantro.

NUTRITION FACTS

---

    1 serving    406 calories   9.6 g fat  54 g carbs    27 g protein    3 g sugar   

Enjoy!
Recipe adapted from Baking with Blondie

Dijon Chicken Salad

This is one of those dishes that I came across online and just HAD to make. This is the perfect make-ahead salad to pack in your lunches for the week, or just for a healthy weeknight dinner.

A little warning, it's a little time consuming with the different steps to prepare, but if you buy pre-grilled chicken and pre-roasted peppers that will save you a lot of time. If you have time to make it by scratch you wont be disappointed! I fed this to my 10-month-old and he loved it! I ended up not adding all the dressing to the salad but I did just enough to coat it and get the flavor.

Dijon Chicken Salad
6 SERVINGS 
PREP: 20 minutes           COOK: 30 minutes            READY IN: 50 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 boneless, skinless chicken breasts
• 4 bay leaves
• 1 quart fat free, low sodium chicken broth
• 1 tablespoon minced garlic (or 2 fresh garlic cloves, finely chopped)
• 1/2 cup sunflower seeds or sliced raw almonds (optional)
• 1/2 red onion, diced
• 1/2 bunch asparagus, roasted and diced
• 1/4 cup fresh basil, chopped
• 1/4 cup fresh parsley, chopped
• 2 large bell peppers, roasted (or store bought works great too)
• salt and pepper to taste

Dressing:

• 1/3 cup fresh parsley
• 1/3 cup fresh basil
• 2 tablespoons apple cider vinegar
• 1 tablespoon dijon mustard
• 1 teaspoon minced garlic
• 1/4 teaspoon sea salt
• 1/4 cup olive oil
• pepper to taste

DIRECTIONS

---

1. To roast your peppers preheat oven to 450º. On a lined baking sheet, spray with coconut oil. Cut peppers into quarters and place skin-side up. Bake peppers for 15-20 minutes, or until the skin begins to blacken (its okay if its black--that's what you want). Once peppers are done transfer them to either a ziploc back or a covered bowl to allow them to steam. 
2. While peppers are roasting, mix asparagus with a little olive oil and sprinkle with salt and pepper. When peppers have about 10 minutes left, throw asparagus on the baking sheet. Allow them to roast 5-10 minutes (depending on the thickness of asparagus). Allow asparagus to cool before chopping. 
3. For the salad add chicken broth and bay leaves in a large skillet with a lid and allow it to come to a simmer. 
4. Add chicken breasts to the skillet and bring broth to a boil. Cover pot. Allow chicken to cook for 15-20 minutes, depending on size of chicken. 
5. While chicken is cooking you can prepare the other salad ingredients. Chop garlic, onion, asparagus, basil and parsley and place them in a large bowl.
6. Take your peppers out of the bowl, or whatever you placed it in, and remove the skin. They should just slide right off. Chop peppers and add them to the salad mixture. 
7. Once chicken is cooked, shred it into bite size pieces and add it to your salad. 
8. To make the dressing, add all ingredients to a blender until combined. Add dressing to your salad and toss to combine. 

NUTRITION FACTS

---

    1 serving    120 calories  2g fat  6g carbs   16g protein   4g sugar   

Enjoy!
Recipe adapted from stiritup.me

Chicken Sautéed with Apples

I'm a huge fan of apples. I eat at least one every single day. They are my favorite snack, lunch, or before bedtime treat. So, when I found this recipe for chicken sautéed in apples - I knew I had to try it!

It turns out that apples are good for more than just eating with peanut butter! They added great flavor to the chicken and was a good mixture with the onions.

Chicken Sautéed with Apples

4 SERVINGS 

PREP: 10 minutes           COOK: 20 minutes            READY IN: 30 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 chicken breasts, halved 
• 1 tablespoon olive oil
• 1 firm apple, cored and sliced into 1/2 inch strips
• 1 cup apple juice
• 1 large onion, sliced into 1/2 inch strips
• 1 garlic clove, minced
• 1/2 teaspoon dried thyme
• 2 tablespoons Dijon mustard
• salt and pepper

DIRECTIONS

---

1. Heat the oil in a large skillet. Place chicken breasts over oil and sauté until golden brown. 
2. Add the apple, juice, onion, garlic, thyme, salt, and pepper. Cover and simmer for 6-8 minutes, or until chicken is cooked through.
3. Remove the chicken, apples, and onions. Bring the sauce to a boil and boil for 5 minutes. 
4. Whisk in the mustard. Replace the chicken, apples, and onions in sauce.

NUTRITION FACTS

---

    4 servings    490 calories   15.8 g fat  35 g carbs    51 g protein    26 g sugar   

Enjoy!
Recipe adapted from Real Simple

Greek Yogurt Crispy Chicken

Let me start off by saying 1. this recipe only has 4 ingredients (that are common household ingredients) and 2. Its under 300 calories. I don't even need to go on, that right there makes this dish a winner.

I've had the usual baked chicken with either ranch or cream of chicken soup and cheese but those just aren't helping my body get swimsuit ready, so I made my own version and it is nothing short of delicious! Sometimes I like to think I'm on chopped and have to combine what little ingredients I have to make a delicious meal, which resulted in my greek yogurt chicken dish. I think the thing that makes this dish is the multi-grain tortilla chip coating. Have you tried those? We love them and they are SO much better for you than regular chips or crackers. It made the perfect crispy and healthier crust that I was looking for.

Greek Yogurt Crispy Chicken

2 SERVINGS 

PREP: 10 minutes           COOK: 45min up to 1 hr            READY IN: 55 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 4-oz. boneless, skinless chicken breast (thawed or frozen)
• 1/2 cup Greek yogurt
• 1 tablespoon ranch dressing dry mix (regular or spicy)
• 1 cup crushed multi-grain tortilla chips (I used Food Should Taste Good, you can purchase at Costco)

DIRECTIONS

---

1. Preheat oven to 350º. 
2. Mix Greek yogurt and ranch mix together.  
3. Cover both sides of chicken with yogurt and ranch combination. 
4. Place chicken in crushed tortillas and cover both sides. 
5. In a greased baking dish, cook chicken in oven for 30 minutes (if thawed) or 45 minutes to 1 hour (if frozen) depending on the thickness of chicken breast. 

NUTRITION FACTS

---

   1 serving    299 calories   8g fat   24g carbs   35g protein   4g sugar   

Enjoy!

Chicken & Spinach Quesadilla

Everyone knows the basic quesadilla recipe - a tortilla and some cheese. Pretty basic, but always seems to satisfy the little ones. Well, the following recipe is a simple way to "spice" things up a bit. Throw some chicken and spinach in with your cheese and you have this gourmet chicken and spinach quesadilla.

One thing we discovered is if you can "crease" the edges of the tortilla, the chicken stays in a lot better - making it easier to dip and easier to eat... perfect for those little hands!

*** One simple way to mix the recipe up even more is to dip the quesadilla in our Family Favorite Guacamole recipe.

Chicken & Spinach Quesadilla
4 SERVINGS 
PREP: 20 minutes           COOK: 10 minutes            READY IN: 30 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 boneless skinless chicken breasts, shredded
• 1 cup spinach, broken up into pieces
• 1 1/2 cup monterey jack cheese, shredded
• 4 large flour tortillas
• 1 avocado, diced
• 1/2 cup salsa, homemade or store-bought
• 1/4 cup low fat sour cream

DIRECTIONS

---

1. In medium bowl, mix shredded chicken, spinach, and cheese.
2. On griddle (or large skillet), place tortilla with chicken mixture spread over half of the tortilla. Fold over the tortilla and "crease" the edges by pressing a spatula into them. 
3. Cook each side of tortilla for 3 - 4 minutes, or until cheese has melted and tortilla is crispy.
4. Serve with avocado, salsa, and sour cream - as desired.

NUTRITION FACTS

---

    1 serving    581 calories   33.2 g fat   33.5 g carbs    36.2 g protein    3.5 g sugar   

Enjoy!
Recipe adapted from Real Simple

Italian Crockpot Chicken

You know those pins that have just  been sitting in your "recipe" board for months or even years? There they stay, looking delicious, but you still haven't tried them. Poor things.

I periodically feel bad for those poor lonely pins. So I'll scroll through my board and pick out the ones I haven't tried yet. This Italian Crock pot Chicken is one of those. I've had it for years and always look at it and think "Man, that looks good!" but never do anything about it. The other day I did something about it.

And boy am I glad! This crock pot recipe is perfectly simple and as yummy as it looks. It's a good way to spice up your chicken recipes - because if you're anything like me, you have only a few that get put on repeat. When I cooked this one I used frozen chicken, but if you get home from work and are in a hurry to make dinner - I'm sure thawed would work just fine as well.

Italian Crockpot Chicken
6 SERVINGS 
PREP: 20 minutes           COOK: 6-8 hours minutes            READY IN: 6-8 hours 20 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 chicken breasts, frozen (for faster cooking, use thawed chicken breast.)
• 16 oz. light Italian dressing
• 1/2 cup Parmesan cheese
• 1 tablespoon Italian Seasoning
• 4-6 potatoes, scrubbed and cut into 1 inch pieces
• 1 pound baby carrots

DIRECTIONS

---

1. Place chicken in bottom of crockpot. Pour half of the Italian dressing over chicken.
2. Add Parmesan and seasoning.
3. Pour potatoes and carrots on top. Add remaining Italian dressing.
4. Cook on low for 6-8 hours. (Time adjusted for thawed chicken is usually 3-4 hours)

NUTRITION FACTS

---

    1 serving    557 calories   26.5 g fat   36 g carbs    43.4 g protein    8.9 g sugar   

Enjoy!
Recipe adapted from Crock-a-doodle-do