Servings: 6

Prep Time: 30 minutes

Total Time: 30 minutes

To Make Ahead: Cover and refrigerate the salad and shrimp separately for up to 1 day. | Equipment: Six 8- to 10-inch skewers

Recipe Description:

Fresh herbs make all the difference in this light, summery bean salad that in turn makes an aromatic bed for the easy grilled shrimp. The shrimp and salad are wonderful together but you could also make them separately. Consider skewering and grilling scallops as another delicious option.

Recipe Ingredients:

1. 1 teaspoon finely grated lemon zest
2. 1/3 cup lemon juice
3. 3 tablespoons extra-virgin olive oil
4. 2 tablespoons packed fresh oregano, minced
5. 2 tablespoons packed fresh sage, minced
6. 2 tablespoons minced fresh chives
7. 1 teaspoon freshly ground pepper
8. 1/2 teaspoon salt
9. 2 15-ounce cans cannellini beans, rinsed
10. 12 cherry tomatoes, quartered
11. 1 cup finely diced celery
12. 24 raw shrimp (21-25 per pound; see Note), peeled and deveined

Recipe Steps:

1. Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well.
2. Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
3. Thread shrimp onto 6 skewers. (If using a grill pan, you don’t need to skewer the shrimp.)
4. Oil the grill rack (see Tip) or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the reserved dressing.

Recipe Tips & Notes:

1. Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught. Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you’re getting the size you want.
2. Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Recipe Nutrition:

Per serving: 212 calories; 8 g fat (1 g sat, 5 g mono); 95 mg cholesterol; 22 g carbohydrate; 0 g added sugars; 17 g protein; 8 g fiber; 891 mg sodium; 242 mg potassium

Nutrition Bonus: Nutrition bonus: Vitamin C (25% daily value).

1 Carbohydrate Servings

Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 1 1/2 fat

Servings: 6

Prep Time: 1 1/4 hours

Total Time: 1 1/2 hours

To Make Ahead: Prepare the sauce (Steps 1-4) and the filling (Step 5); cover and refrigerate for up to 2 days.

Recipe Description:

Filled with bell peppers, pinto beans, mushrooms and onions, these colorful enchiladas can be mostly made ahead–perfect for entertaining. Pass some crumbled queso fresco, chopped fresh cilantro and diced avocado at the table.

Recipe Ingredients:

Sauce

1. 1 poblano pepper or green bell pepper
2. 2 teaspoons extra-virgin olive oil
3. 1 cup chopped yellow onion
4. 3 cloves garlic, minced
5. 1 teaspoon salt
6. 1/2 teaspoon ground cumin
7. 1/2 teaspoon chili powder
8. 1/4 teaspoon paprika
9. 1/8 teaspoon ground chipotle pepper (optional)
10. 8 ounces tomatoes, roughly chopped, plus diced tomato for garnish
11. 1 cup vegetable broth (see Note)
12. 1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish

Filling

1. 3 bell peppers (1 each red, yellow and orange), diced
2. 8 ounces cremini (baby portobello) mushrooms, diced
3. 3/4 cup diced red onion
4. 4 1/2 teaspoons extra-virgin olive oil
5. 1/4 teaspoon salt
6. Freshly ground pepper to taste
7. 1 15-ounce can pinto beans, rinsed (see Note)
8. 12 6-inch corn tortillas

Recipe Steps:

1. Preheat oven to 425°F.
2. To prepare sauce: Roast poblano (or bell) pepper directly over the flame of a gas burner, turning frequently with tongs, until evenly charred. (Alternatively, char under the broiler, turning once or twice, for 5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.
3. Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if using) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.
4. Peel the pepper, discard the stem and seeds, and chop. Add to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (Use caution when pureeing hot liquids.)
5. To prepare filling: While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans. Reduce oven temperature to 375°.
6. To prepare enchiladas: Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a skillet over medium heat. Coat both sides of a tortilla with cooking spray. Heat in skillet for 5 to 10 seconds per side, adjusting the heat if the pan gets too hot. Spread 1/3 cup of the filling and 1 tablespoon of the sauce down the middle of the tortilla and roll it up to enclose the filling. Place seam-side down in the baking dish. Repeat with the remaining tortillas, filling and sauce. Spread the remaining sauce and filling over the enchiladas.
7. Bake, uncovered, until hot, about 15 minutes. Serve garnished with diced fresh tomato and cilantro leaves, if desired.

Recipe Tips & Notes:

1. Note: Check labels of vegetable broth, spices and beans: some brands may contain unexpected allergens or gluten, which people with celiac disease can’t tolerate.

Recipe Nutrition:

Per serving: 260 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 43 g carbohydrate; 8 g protein; 9 g fiber; 752 mg sodium; 718 mg potassium

Nutrition Bonus: Vitamin C (120% daily value), Selenium (25% dv), Potassium (21% dv), Vitamin A (20% dv), Magnesium (19% dv), Folate (16% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1 1/2 fat

Servings: 6

Prep Time: 50 minutes

Total Time: 50 minutes

To Make Ahead: Cover and refrigerate cooked beets (Step 2) for up to 2 days. Bring to room temperature before serving.

Recipe Description:

Tender mixed salad greens (mesclun) from the garden or farmers’ market along with baby beets, crispy and salty prosciutto and a creamy dressing make a fabulous salad.

Recipe Ingredients:

1. 1 teaspoon plus 1 tablespoon extra-virgin olive oil, divided
2. 4 very thin slices prosciutto (about 2 ounces)
3. 1 bunch beets (about 12 ounces), preferably baby-size, stems and greens removed
4. 1 medium sweet onion, sliced
5. 1/4 teaspoon dried thyme
6. 1/4 teaspoon salt
7. 1/4 teaspoon freshly ground pepper
8. 1/4 cup nonfat or low-fat buttermilk
9. 2 tablespoons white-wine vinegar
10. 2 tablespoons mayonnaise
11. 1 tablespoon chopped fresh chives
12. 14 cups mixed salad greens

Recipe Steps:

1. Preheat oven to 400°F. Brush 1/2 teaspoon oil over a large baking sheet. Cut prosciutto into 1- to 1 1/2-inch squares and place on the baking sheet. Brush the prosciutto with 1/2 teaspoon oil. Bake until crispy, 5 to 7 minutes. Carefully transfer the prosciutto “chips” to a wire rack with a spatula. (If you leave them on the baking sheet, they won’t be as crisp.)
2. Meanwhile, place beets in a large saucepan with enough water to cover by at least 2 inches. Bring to a boil; reduce heat to maintain a gentle simmer and cook until tender when pierced with a fork, 20 to 30 minutes. (If using larger beets, they will take up to 40 minutes.) Drain and let stand until cool enough to handle. Trim both ends of the beets and rub off the skins. Cut into wedges.
3. While the beets are cooking, combine onion with the remaining 1 tablespoon oil, thyme, salt and pepper in a small saucepan. Cover and cook over medium-low heat, stirring often, for 10 minutes. Uncover and continue cooking until the onion is very soft and caramelized, 8 to 10 minutes more. (If the onion begins to brown before it becomes very soft, add water 1 tablespoon at a time.) Remove from the heat, cover and let stand for 10 minutes.
4. Stir the onion, scraping up any browned bits. Set aside 1/4 cup and transfer the remaining onion to a food processor or blender. Add buttermilk, vinegar, mayonnaise and chives; puree until smooth.
5. Toss salad greens, the reserved 1/4 cup onion and the dressing in a large bowl. Divide among 6 plates. Top with the beets and prosciutto chips.

Recipe Nutrition:

Per serving: 134 calories; 7 g fat (2 g sat, 3 g mono); 12 mg cholesterol; 13 g carbohydrate; 0 g added sugars; 6 g protein; 4 g fiber; 424 mg sodium; 601 mg potassium

Nutrition Bonus: Vitamin A (71% daily value), Folate (51% dv), Vitamin C (43% dv), Potassium (17% dv).

1 Carbohydrate Servings

Exchanges: 2 vegetable, 1 1/2 fat

Servings: 4

Prep Time: 30 minutes

Total Time: 30 minutes

Recipe Description:

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

Recipe Ingredients:

1. 4 boneless, skinless chicken breasts (1-1 1/4 pounds)
2. Salt & freshly ground pepper to taste
3. 3 teaspoons extra-virgin olive oil or canola oil, divided
4. 1/4 cup finely chopped onion
5. 3 cloves garlic, minced
6. 1 cup reduced-sodium chicken broth
7. 2 teaspoons flour
8. 2 tablespoons chopped fresh dill, divided
9. 1 tablespoon lemon juice

Recipe Steps:

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Recipe Nutrition:

Per serving: 170 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 3 g carbohydrate; 0 g added sugars; 24 g protein; 0 g fiber; 339 mg sodium; 272 mg potassium

0 Carbohydrate Servings

Exchanges: 3 lean meat, 1 fat

Servings: 4

Prep Time: 30 minutes

Total Time: 30 minutes

To Make Ahead: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.

Recipe Description:

This delicious Chinese-inspired salad is crisp, crunchy and cool with shredded cabbage, carrots and chicken breast tossed with toasted ramen noodles and slivered almonds. The dressing is an addictive orange, sesame, ginger and soy combination—you may want to double the dressing and save some for a salad the next day.

Recipe Ingredients:

1. 1 3-ounce package low-fat ramen-noodle soup mix (see Note)
2. 1/4 cup slivered almonds
3. 1 tablespoon sesame seeds
4. 1 1/2 teaspoons canola oil
5. 1 pound boneless, skinless chicken breasts, trimmed
6. 3 1/4-inch-thick slices fresh ginger
7. 1/2 teaspoon salt
8. 3 tablespoons orange juice
9. 3 tablespoons cider vinegar
10. 5 teaspoons reduced-sodium soy sauce
11. 5 teaspoons sugar
12. 3/4 teaspoon toasted sesame oil
13. 2 cups shredded green cabbage
14. 1 medium carrot, shredded
15. 3 scallions, chopped

Recipe Steps:

1. Preheat oven to 350°F.
2. Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.
3. Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)
4. Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.
5. Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.

Recipe Tips & Notes:

1. Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient—and seemingly healthful—product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you’re buying.

Recipe Nutrition:

Per serving: 399 calories; 12 g fat (2 g sat, 5 g mono); 96 mg cholesterol; 30 g carbohydrate; 41 g protein; 4 g fiber; 558 mg sodium; 581 mg potassium

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (35% dv), Folate (26% dv), Magnesium (21% dv), Potassium (17% dv)

2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 1/2 fat

Servings: 4

Prep Time: 35 minutes

Total Time: 35 minutes

Recipe Description:

This quick-cooking, healthy dinner is a simple combination of zucchini, shrimp and pasta flecked with plenty of fresh basil. If you have leftover cooked pasta from another meal, use it and skip Step 2. Since the recipe combines a starch, vegetables and the shrimp, all you need is a fruit or vegetable salad to round out the menu.

Recipe Ingredients:

1. 1/2 cup chopped fresh basil leaves, divided
2. 1 8-ounce can tomato sauce
3. 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4. 2 cloves garlic, minced
5. 1/4 teaspoon salt
6. 1/4 teaspoon freshly ground pepper, or more to taste
7. Pinch of cayenne pepper, or to taste
8. 1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)
9. 2 cups orecchiette or other small pasta, preferably whole-wheat
10. 2 medium zucchini or summer squash or 1 of each.

Recipe Steps:

1. Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.
2. Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.
3. Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.

Recipe Tips & Notes:

Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

Recipe Nutrition:

Per serving: 315 calories; 8 g fat (1 g sat, 5 g mono); 143 mg cholesterol; 40 g carbohydrate; 0 g added sugars; 24 g protein; 7 g fiber; 1096 mg sodium; 687 mg potassium

Nutrition Bonus: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)

2 Carbohydrate Servings

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Another “champion” title appropriate for Senator Harkin is for his leadership efforts to fight childhood obesity and promote healthy living. In late January, at the beginning of the 113th Congress, he introduced the Healthy Lifestyles and Prevention America Act (HeLP America Act). The HeLP America Act is a comprehensive bill that would expand childhood obesity prevention efforts in schools, communities and workplaces and discourage companies from marketing unhealthy food to children. The bill would create pathways to increase access to nutrition information, promote physical activity and discourage tobacco use among children.

Some key nutrition provisions in the bill include:

• Expanding the Fresh Fruit and Vegetable Program that provides healthy fruit and vegetable snacks to children to all low-income elementary schools.
• Calling on the Interagency Working Group on Food Marketed to Children to finalize and release model guidelines for food marketing to children.
• Working toward a single front-of-pack labeling system for packaged foods.
• Implementing guidelines for reducing the sodium content of processed foods and restaurant meals.
• Providing healthier food options and calorie labeling for concessions and vending on federal property.
• Improving access to healthy foods, including children’s meals, in national parks.

The Prevent Cancer Foundation looks forward to working with the Senator and partners in the health advocacy community to advance this legislation in Congress. You can show your support by contacting your Member of Congress and requesting that they cosponsor this bill. You can find information on how to contact your Federal elected officials by signing up for our Advocacy Action Center at www.preventcancer.org.

Servings: 2

Prep Time: 30 minutes

Total Time: 30 minutes

Recipe Description:

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

Recipe Ingredients:

1. 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
2. 1/2 teaspoon freshly ground pepper
3. 1/4 teaspoon salt
4. 1 tablespoon canola oil
5. 1 medium shallot, minced
6. 1 cup thinly sliced shiitake mushroom caps
7. 2 tablespoons dry vermouth or dry white wine
8. 1/4 cup reduced-sodium chicken broth
9. 2 tablespoons heavy cream
10. 2 tablespoons minced fresh chives or scallion greens

Recipe Steps:

1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Recipe Tips & Notes:

1. Tip: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

Recipe Nutrition:

Per serving: 274 calories; 15 g fat (5 g sat, 7 g mono); 83 mg cholesterol; 5 g carbohydrate; 0 g added sugars; 25 g protein; 1 g fiber; 425 mg sodium; 402 mg potassium

0 Carbohydrate Servings

Exchanges: 1 vegetable, 3 lean meat, 2 fat

Read the Full Article Boston Globe Article

Servings: 8

Prep Time: 35 minutes

Total Time: 1 hour

Recipe Description:

Grated butternut squash adds color and nutrients to this brown rice pilaf. Greeks like to use winter squash, especially pumpkin, to make savory and sweet pies, fritters and croquettes, casseroles and myriad other dishes with fall’s telltale vegetables, but these dishes are virtually unknown outside the country. It’s traditionally made with pumpkin, but since most pumpkins in the U.S. are grown for carving jack-o’-lanterns (and not for cooking), we’ve modified the recipe to work with readily available butternut squash. The original dish calls for Greek pilaf rice, a short-grained, polished rice that is hard to find outside the country, so we’ve substituted instant brown rice.

Recipe Ingredients:

1. 2 pounds butternut squash, peeled, halved and seeded
2. 3 tablespoons extra-virgin olive oil
3. 1 large red onion, finely chopped
4. 1 clove garlic, minced
5. 2 tablespoons water
6. 1 tablespoon tomato paste
7. 1 cup instant or parboiled brown rice
8. 1 3/4 cups water or 1 14-ounce can vegetable broth
9. 1/2 cup white wine
10. 1/2 cup chopped fennel fronds (see Ingredient Note)
11. 2 tablespoons chopped fresh oregano
12. 1 teaspoon salt
13. Pinch of cinnamon
14. Freshly ground pepper to taste

Recipe Steps:

1. Grate the squash through the large holes of a box grater.
2. Heat oil in a large cast-iron or nonstick skillet over medium-low heat. Add onion and garlic and cook, stirring, until soft and lightly colored, 10 to 12 minutes. Combine 2 tablespoons water and tomato paste in a small bowl and stir it into the pan. Add rice and stir to coat. Add the squash, in batches if necessary, and stir until it has reduced in volume enough so that you can cover the pan.
3. Increase the heat to medium-high, pour in 1 3/4 cups water (or broth) and wine, cover and bring to a boil. Reduce the heat to medium-low and cook, covered, stirring once or twice, until the rice has absorbed most of the liquid and the squash is tender, 25 to 30 minutes.
4. Add fennel fronds, oregano, salt, cinnamon and pepper; gently stir to combine. Remove from the heat and let stand, covered, for 5 minutes. Serve hot or at room temperature.

Recipe Tips & Notes:

1. Ingredient note: Fennel “fronds” are the feathery tops on fennel bulbs. Look for fresh fennel bulbs—with their fronds still attached—in the produce section. The fronds look similar to fresh dill and have a mild licorice flavor. You’ll need to buy one large or two smaller bulbs of fennel to have enough fronds to make 1/2 cup chopped.

Recipe Nutrition:

Per serving: 152 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 21 g carbohydrate; 0 g added sugars; 2 g protein; 4 g fiber; 302 mg sodium; 333 mg potassium

Nutrition Bonus: Vitamin A (220% daily value), Vitamin C (30% dv).

1 1/2 Carbohydrate Servings