Recipes

0

Two Potato Boxty Celebrate St. Patrick’s Day with delicious boxty (potato pancakes) made with a combination of potatoes and sweet potatoes. Serve with a poached egg and a side of crisp bacon or with soup or stew. Preparation Time: 10 minutesCooking Time: 15 minutesServes 4 (Makes 8) 1/2 cup (125 mL) all-purpose flour1 tsp (1 mL) baking powder1/2 tsp (2 mL) salt1/4 tsp (1 mL) pepper1 cup (250 mL) shredded Ontario Sweet Potato1 cup (250 mL) mashed cooked Ontario Potatoes*2 tbsp (25 mL) chopped fresh Ontario Parsley1/2 cup (125 mL) Ontario Buttermilk1 Ontario Egg, beaten1 tbsp (15 mL) vegetable oil (approx.)     In small bowl, combine flour, baking powder, salt and pepper.     In large bowl, combine sweet potato, mashed potatoes and parsley. Add dry ingredients, buttermilk and egg; stir just until moistened.     In large nonstick skillet, heat 1 tbsp (15 mL) oil over medium heat. Using 1/4 cup (50 mL) potato mixture for each boxty, spoon into skillet and press gently to 4-inch (10 cm) pancake. Cook for 3 to 4 minutes or until bottoms are golden. Turn and cook 2 to 3 minutes or until golden, adding more oil as needed. Repeat with remaining mixture, adding more oil if needed and adjusting heat as necessary to prevent burning. *Mashed Potatoes:    In pot of boiling lightly salted water, cook 2 to 3 (about 12 oz/375 g) peeled Ontario Potatoes until fork-tender. Drain and mash with potato masher until no lumps are visible. Measure 1 cup (250 mL) for recipe. Nutritional Information:1 Serving (2 boxty):PROTEIN: 7 gramsFAT: 6 gramsCARBOHYDRATE: 37 gramsCALORIES: 226FIBRE: 3 gramsSODIUM: 420 – Printed with permission from Foodland Ontario 

0

Corned Beef Sheet Pan Dinner Cooking on a sheet pan allows your entire meal to be prepared at one time and makes clean-up a breeze! Preparation Time: 15 minutesCooking Time: 50 minutesServes 4 1/4 cup (50 mL) vegetable oil1 tbsp (15 mL) red or white wine vinegar1 tbsp (15 mL) grainy mustard1 tsp (5 mL) dried thyme leaves1/4 tsp (1 mL) each salt and pepper3 Ontario Potatoes (about 1 lb/500 g), cubed2 Ontario Carrots, sliced1 Ontario Sweet Potato, peeled and cubed1 Ontario Onion, coarsely chopped450 g chunk deli-style Ontario Corned Beef, cut into 1-inch (2.5 cm) cubes3 cups (750 mL) sliced Ontario CabbageGarnish: fresh Ontario Thyme Leaves     In large bowl, whisk oil, vinegar, mustard, thyme, salt and pepper. Remove 2 tbsp (25 mL) to small bowl; set aside.     Add potatoes, carrots, sweet potatoes and onion to vinaigrette in large bowl; toss to coat. Spread on parchment paper-lined large rimmed baking sheet (reserve bowl). Roast in 425°F (220°C) oven for 30 minutes, stirring once.     Place corned beef and cabbage in same bowl. Add reserved vinaigrette; toss to coat. Add to baking sheet; stir to combine with vegetables. Roast for 15 to 20 minutes or until vegetables are tender and beef is heated through. Sprinkle with thyme leaves. Nutritional Information:1 ServingPROTEIN: 24 gramsFAT: 18 gramsCARBOHYDRATE: 43 gramsCALORIES: 440FIBRE: 6 gramsSODIUM: 1310 mg – Printed with permission from Foodland OntarioReplyReply allForward

0

Savour Late Winter Recipes     Enjoying local food year round is easy to do when you buy delicious food grown and produced in Ontario. Winter is almost over and spring will soon be in the air. As we get ready to say goodbye to winter, take the time to savour these four satisfying, family-friendly recipes featuring local goodness.    Your family will love these quick Chicken and Vegetable Noodle Bowls that are perfect for weeknight and weekend dinners. If you like a little heat, add your favourite hot sauce.    Everyone will enjoy all the flavours of this Corned Beef Sheet Pan Dinner which is ready in under one hour. Using a few shortcuts like deli corned beef and preparing a simple grainy mustard vinaigrette everything comes together quickly with minimal preparation time. Cooking on a sheet pan allows your entire meal to be prepared at one time and makes clean-up a breeze!    Celebrate St. Patrick’s Day with delicious Two Potato Boxty (potato pancakes) made with a combination of potatoes and sweet potatoes. Serve with a poached egg and a side of crisp bacon or with soup or stew.    Maple Apple Tostadas are the perfect tasty treat to get the kids into the kitchen to help cook. Depending on the kids’ ages and their skill levels they could help with sprinkling the cinnamon-sugar mixture onto the tortillas, peeling and slicing the apples, whipping the cream or assembling the desserts. The sautéed apples and Ontario maple syrup are the perfect topping for the crispy cinnamon-sugar tostadas. Yum!    There’s a lot available from Ontario every month and we are here to help you. Visit foodlandontario.ca to find out what’s available, and for more quick and easy recipes you can make with food you can find in your fridge, freezer or pantry.    Celebrating with local food is easy, flavourful and delicious with these recipes. Embrace these late winter days to get cooking!  Chicken and Vegetable Noodle Bowls Preparation Time: 20 minutesCooking Time: 18 minutesServes 4 1 tbsp (15 mL) vegetable oil500 g boneless skinless Ontario Chicken Breasts, cut into bite-size pieces2 cloves garlic, minced4 tsp (20 mL) grated fresh gingerroot8 cups (2 L) sodium-reduced chicken broth3 tbsp (45 mL) sodium-reduced soy sauce2 Ontario Carrots, diagonally sliced1 Ontario Onion, sliced into thin strips2 cups (500 mL) sliced Ontario Crimini Mushrooms3 pkgs (85 g each) instant ramen noodles (flavour packet discarded)1/4 cup (50 mL) fresh Ontario Cilantro (Coriander) Leaves     In large pot, heat oil over medium-high heat. Cook chicken, stirring often, for 2 to 3 minutes or until white all over. Add garlic and gingerroot and cook, stirring, for 30 seconds.     Add broth, soy sauce, carrots, onion and mushrooms; bring to boil. Cover, reduce heat and simmer for 10 to 15 minutes, or until vegetables are tender.     Meanwhile, in medium saucepan of boiling water, cook noodles according to package instructions. Drain and divide between 4 wide soup bowls. Divide soup among bowls. Top with cilantro. Nutritional Information:1 ServingPROTEIN: 37 gramsFAT: 17 gramsCARBOHYDRATE: 50 gramsCALORIES: 496FIBRE: 3 gramsSODIUM: 1140 mg – Printed with permission from Foodland Ontario ReplyReply allForward

0

Mixed Mushroom Lasagna Our vegetarian lasagna is made with an easy cream sauce as the base. Layer the noodles with mushrooms and cheese, then bake until bubbly. Preparation Time: 25 minutesStanding Time: 10 minutesCooking Time: 18 minutesBaking Time: 1 hourServes 8 2 tbsp (25 mL) vegetable oil1/2 cup (125 mL) butter2 pkgs (227 g each) sliced Ontario Crimini Mushrooms1 pkg (227 g) sliced Ontario White Button Mushrooms2 cloves Ontario Garlic, minced1 tbsp (15 mL) chopped fresh Ontario Thyme (or 1-1/2 tsp/7 mL dried)12 lasagna noodles1 cup (250 mL) chopped Ontario Onion1/2 cup (125 mL) all-purpose flour2 tsp (10 mL) dry mustard1 tsp (5 mL) salt4-1/2 cups (1.125 L) Ontario Milk3/4 cup (175 mL) grated Parmesan cheese2 cups (500 mL) shredded Ontario Mozzarella Cheese In large skillet, heat oil and 2 tbsp (25 mL) of the butter over medium heat. Add mushrooms, garlic and thyme. Cook, stirring occasionally, until all the moisture has evaporated, 5 to 8 minutes. Remove mushrooms to plate. Meanwhile, fill large bowl with the hottest tap water. Add lasagna noodles and let stand in water until slightly softened, for about 20 minutes. Drain. In large saucepan, on medium heat melt remaining butter. Add onion; cook, stirring, for 3 minutes. Stir in flour, dry mustard and salt; cook, stirring often, for 2 minutes. Gradually whisk in milk until smooth; bring to boil. Reduce heat to low; cook, stirring frequently, until thickened, about 5 minutes. Remove from heat; stir in Parmesan cheese. In greased 13- x 9-inch (3 L) baking dish, spread thin layer of cream sauce. Place 3 noodles on sauce; top with one-third of the mushrooms. Spread one-third of the cream sauce over the mushrooms; sprinkle with one-third of the mozzarella cheese. Repeat layering twice. Cover tightly with foil. Bake in 375⁰F (190⁰C) oven for 30 minutes. Remove foil; bake for 25 to 30 minutes until top is golden and pasta is tender. Let stand 10 minutes before serving. Nutritional Information:1 ServingPROTEIN: 23 gramsFAT: 27 gramsCARBOHYDRATE: 47 gramsCALORIES: 519FIBRE: 3 gramsSODIUM: 780 mg – Printed with permission from Foodland Ontario

0

Turkey Tetrazzini This creamy, crowd-pleasing pasta casserole is a delicious way to use up leftover turkey. The original dish was created with chicken over a century ago in honour of the legendary opera singer Luisa Tetrazzini. Preparation Time: 20 minutesCooking Time: 22 minutesBaking Time: 40 minutesServes 6 4 cups (1 L) egg noodles3 tbsp (45 mL) butter1 Ontario Onion, chopped1 pkg (227 g) Ontario Crimini Mushrooms, sliced2 cloves Ontario Garlic, minced1 tsp (5 mL) dried thyme1/2 tsp (2 mL) each salt and pepper3 tbsp (45 mL) all-purpose flour2 cups (500 mL) sodium-reduced chicken broth1/2 cup (125 mL) spreadable herb-and-garlic cream cheese3 cups (750 mL) diced cooked Ontario Turkey1 cup (250 mL) frozen Ontario Peas2 cups (500 mL) shredded Ontario Mozzarella CheeseFreshly ground black pepper and sweet paprika (optional) Bring large pot of salted water to boil. Add egg noodles and cook according to package directions. Drain; set aside. In same pot, over medium heat melt butter. Add onion and mushrooms; cook, stirring often, until softened, about 5 minutes. Add garlic; cook, stirring, 1 minute. Stir in thyme, salt, pepper and flour; cook, stirring, 2 minutes. Gradually whisk in chicken broth, bring to low simmer; cook, whisking, until sauce thickens, 3 to 5 minutes. Stir in cream cheese; cook until melted, 1 to 2 minutes. Stir in turkey, egg noodles, peas and 1 cup (250 mL) of the mozzarella cheese; toss well. Transfer to shallow 8-cup (2 L) casserole dish. Sprinkle with remaining cheese. Cover with foil. Bake in 350°F (180°C) oven for 30 minutes. Remove foil; bake for 10 minutes or until bubbly and cheese melted. Sprinkle with freshly ground black pepper and paprika to taste, if desired. Nutritional Information:1 ServingPROTEIN: 37 gramsFAT: 27 gramsCARBOHYDRATE: 31 gramsCALORIES: 512FIBRE: 2 gramsSODIUM: 710 mg – Printed with permission from Foodland Ontario  

0

Start the year with fresh meal ideas     It’s a new year and a wonderful time to introduce a fresh batch of new recipes to your family they’re sure to enjoy. We have four yummy and easy meal ideas, so let’s get into the kitchen and prepare delicious food grown and produced in Ontario. When shopping at your local grocery store, farmers’ market and on-farm market, think local, buy local and plan your meals with local ingredients.    Instead of making individual pancakes, turn them into one giant pancake baked in the oven topped with a simple compote–both loaded with apples. Try our Sheet Pan Apple Pancake with Compote for breakfast or brunch drizzled with sweet Ontario maple syrup. It’s a delicious way to start the day.    Turkey Tetrazzini is a creamy, crowd-pleasing pasta casserole and a great way to use up leftover turkey or chicken. A few modern twists make it simple to put together while honouring the original dish created with chicken over a century ago in honour of the legendary opera singer Luisa Tetrazzini.    Are you looking for a new meatless meal to serve throughout the week? Mixed Mushroom Lasagna is the ideal recipe for you. Our mushroom lasagna is made with an easy cream sauce and layered with noodles, mushrooms and cheese, then baked until bubbly. To complete your meal, enjoy with an Ontario greenhouse spinach and strawberry salad.    Meat Patties with Mushroom-Onion Gravy is an updated version of the classic Salisbury Steak–a cross between a meat loaf and hamburger–served with a mushroom and onion gravy. Your family will love this tasty meal served with buttery mashed potatoes and roasted root vegetables.    Visit foodlandontario.ca to find more quick and easy recipes you can prepare with food you can find in your fridge, freezer or pantry.    Enjoy starting the new year with these fresh meal ideas your family will love.       During the upcoming weeks, the Town Crier will feature the recipes for the above mentioned dishes – we hope you enjoy them!  Please note that we also publish the recipes on our website mildmaycrier.com Sheet Pan Apple Pancake with Compote Preparation Time: 15 minutesCooking Time: 17 minutesBaking Time: 22 minutesServes 6 2 cups (500 mL) all-purpose flour1/4 cup (50 mL) granulated sugar2 tsp (10 mL) baking powder1-1/2 tsp (7 mL) ground cinnamon1/2 tsp (2 mL) baking soda1/4 tsp (1 mL) salt2 Ontario Eggs2 cups (500 mL) Ontario Buttermilk3 tbsp (45 mL) vegetable oil4 large Ontario Apples, unpeeled, finely chopped (about 4 cups/1 L), such as Gala, Idared or Spartan2 tbsp (25 mL) butter1/2 cup (125 mL) packed brown sugar1 tsp (5 mL) cornstarch1/2 cup (125 mL) Ontario Maple Syrup     Line 15” x 10” (38 x 25 cm) rimmed baking sheet with parchment paper, leaving a 2” (5 cm) overhang on long sides.     In medium bowl, whisk together flour, sugar, baking powder, 1 tsp (5 mL) of the cinnamon, baking soda and salt.     In large bowl, whisk together eggs, buttermilk and oil. Stir in 1-1/2 cups (375 mL) of the apples. Stir flour mixture into milk mixture just until combined. Pour batter into prepared pan and spread into an even layer. Bake in 425°F (220°C) oven for 20 to 22 minutes or until golden brown and toothpick inserted in the centre comes out clean.     Meanwhile, in medium saucepan, melt butter over medium heat. Add remaining apples and cinnamon, brown sugar and 3 tbsp (45 mL) water; cook, stirring often, until apples are tender, 5 to 7 minutes. In small bowl, whisk together cornstarch and 1 tbsp (15 mL) water, whisk into apple mixture. Boil, stirring, until thickened, 2 to 4 minutes.     Cut pancake into 12 squares, serve with apple compote and drizzle with maple syrup. Nutritional Information:1 ServingPROTEIN: 10 gramsFAT: 14 gramsCARBOHYDRATE: 92 gramsCALORIES: 533FIBRE: 3 gramsSODIUM: 310 mg- Printed with permission from Foodland Ontario

0

Apple Caramel Cheesecake     This delicious no-bake cheesecake is topped with all the flavours of tasty caramel apples. This treat has plenty of hands-off time and can easily be made in advance, perfect for entertaining this holiday season! Preparation Time: 30 minutesRefrigeration Time: 8 hoursCooking Time: 11 minutesServes 8 Crust:2 cups (500 mL) gingersnap cookie crumbs2/3 cup (150 mL) butter, melted1/2 cup (125 mL) packed brown sugar1 tsp (5 mL) ground cinnamon1/2 tsp (2 mL) each ground cloves and ground nutmeg Filling:3/4 cup (175 mL) 35% Ontario Whipping Cream2 pkg (each 250 g) cream cheese, softened (full fat)1/2 cup (125 mL) icing sugar1/4 cup (50 mL) 14% Ontario Sour Cream1 tsp (5 mL) fresh lemon juice1/2 tsp (2 mL) vanilla2 tsp (10 mL) unflavoured gelatin4 cups (1 L) sliced peeled Ontario Apples, about 4 apples1/3 cup (75 mL) packed brown sugar1 tbsp (15 mL) cornstarch1 tsp (5 mL) ground cinnamon1/4 tsp (1 mL) ground nutmeg2 tbsp (25 mL) butter     Crust: In medium bowl, stir together crumbs, butter, brown sugar, cinnamon, cloves and nutmeg. Press into bottom and 1 inch (2.5 cm) up sides of parchment paper-lined 9-inch (23 cm) springform pan. Cover; freeze for 20 minutes.     Filling: In large cold bowl, using electric mixer on high speed, whip cream until stiff peaks form; set aside.     In large bowl, using electric mixer on medium speed, beat cream cheese, icing sugar, sour cream, lemon juice and vanilla until smooth.     In small bowl, whisk gelatin with 1 tbsp (15 mL) boiling water until dissolved. Add gelatin immediately to cream cheese mixture; beat for 30 seconds. Fold cream cheese mixture into whipped cream. Scrape into pan and spread evenly over crust; using spatula, shape raised border around edge, about 1 inch (2.5 cm) thick. Cover; refrigerate for at least 8 hours, up to 2 days.     In medium bowl, toss together apple slices, brown sugar, cornstarch, cinnamon and nutmeg.     In medium saucepan, melt butter over medium heat. Add apple mixture; cook, stirring often, for 10 minutes or until the apples are just softened and the caramel mixture is thickened. Store covered in the refrigerator until ready to serve, up to 4 hours. Once cake has set, spoon apple mixture over cake. Remove ring and serve. Nutritional Information:1 ServingPROTEIN: 8 gramsFAT: 52 gramsCARBOHYDRATE: 61 gramsCALORIES: 740FIBRE: 2 gramsSODIUM: 560 mg – Printed with permission from Foodland Ontario  

0

Crispy Veal Cakes with Spicy Aioli     These two-bite cakes, made with veal instead of traditional crab, are the perfect appetizer to serve at your next get-together! The tender and flavourful crumb-coated veal patties are served with a dollop of spicy aioli and served over a bed of microgreens. This appetizer is sure to be a hit over the holidays! Preparation Time: 15 minutesCooking Time: 12 minutesMakes 8 500 g lean Ontario Ground Veal1 Ontario Egg, beaten3/4 cup (175 mL) dry breadcrumbs1/4 cup (50 mL) diced Ontario Onion2 tbsp (25 mL) mayonnaise1 tsp (5 mL) garlic powder1/2 tsp (2 mL) each salt and pepper3 tbsp (45 mL) butter Spicy Aioli:1/4 cup (50 mL) mayonnaise1 tsp (5 mL) sriracha, or to taste2 cups (500 mL) Ontario Microgreens     In medium bowl, mix together veal, egg, 1/4 cup (50 mL) of the breadcrumbs, onion, mayonnaise, garlic powder, salt and pepper until well combined.     Using 1/4 cup (50 mL) measuring cup, scoop veal mixture and form eight patties about 1/2 inch (1 cm) thick.     Place remaining breadcrumbs on small plate. Coat each patty with breadcrumbs. Set aside.     In large nonstick skillet, melt butter over medium heat. Add patties, in batches as necessary, and cook for about 6 minutes per side until golden brown and instant-read thermometer inserted sideways into patties reads at least 160°F(71°C).     Spicy Aioli: Meanwhile, in small bowl, whisk together mayonnaise and sriracha.     Serve veal cakes over bed of microgreens; top with a dollop of spicy aioli. Nutritional Information:1 ServingPROTEIN: 14 gramsFAT: 18 gramsCARBOHYDRATE: 9 gramsCALORIES: 250FIBRE: 1 gramSODIUM: 380 mg – Printed with permission from Foodland Ontario

0

Onion and Gouda Twist Bread     The smell of sautéed onions is hard to beat and this pastry features all those delicious, caramelized onion flavours. Thyme, rosemary and gouda cheese round out this pull-apart appetizer, making it impossible to resist. Serve with a refreshing glass of sweet sparkling apple cider. Preparation Time: 20 minutesCooking Time: 45 minutesBaking Time: 40 minutesServes 4 to 6 2 tbsp (25 mL) butter2-1/2 cups (625 mL) diced Ontario Onions, about 31/4 tsp (1 mL) each salt, dried thyme and rosemary1/8 tsp (0.5 mL) freshly ground black pepper2 cups (500 mL) shredded Ontario Gouda Cheese2 sheets pre-rolled puff pastry  (450 g)2 slices cooked Ontario Bacon,crumbled1 tbsp (15 mL) Ontario Milk2 tbsp (25 mL) chopped fresh Ontario Parsley     In large nonstick skillet, melt butter over medium heat. Add onions, salt, thyme, rosemary and pepper; cook, stirring occasionally, for 15 minutes or until onions are browned. Set aside; let cool for 10 minutes.     Lay sheets of puff pastry out on clean surface. Spread caramelized onions, cheese and bacon over each sheet, dividing equally. Roll up each sheet, jelly roll-style, and cut each in half lengthwise to make 4 pieces total. Pinch along open edges to seal in filling.     Carefully twist one length of pastry and place in the middle of parchment paper-lined rimmed baking sheet, shaping to make a coil. Twist another length of pastry; pinch one end to join to outside end of coil and wrap around to keep coiling. Repeat with remaining two lengths, joining and pinching together each piece to make one large coil. Brush with milk.     Bake in 400ºF (200°C) oven for 35 to 40 minutes until pastry is puffed, golden and cooked through. Sprinkle with parsley and serve hot. Nutritional Information:1 Serving (When recipe serves 6):PROTEIN: 18 gramsFAT: 37 gramsCARBOHYDRATE: 36 gramsCALORIES: 557FIBRE: 2 gramsSODIUM: 714 mg – Printed with permission from Foodland Ontario

0

Love Local this Holiday Season     It’s that time of year to gather your loved ones and create lasting memories around the table. From a hearty breakfast, appetizers and a decadent dessert, our recipes are delicious and highlight all the local ingredients produced right here in Ontario. When shopping at your grocery store, farmers’ market and on-farm market, think local, shop local and cook with local ingredients.     Share a cozy morning together with our skillet Cheesy Hashbrown and Eggs. Enjoy a savoury bite of crispy potatoes, melted cheddar and sunny-side-up eggs, perfect for dipping your toast. You can customize by adding herbs, toppings or a dash of hot sauce for an extra kick.     Onion and Gouda Pull Apart Twist is a tasty starter that will have everyone reaching for seconds. Each piece has a delectable balance of tender pastry, caramelized onions and gooey melted Ontario gouda, making it impossible to resist.     Bursting with flavour, Crispy Veal Cakes with Spicy Aioli make wonderful appetizers for holiday festivities. These patties are encased in a golden-brown crust, topped with spicy aioli and served on a bed of microgreens — sure to be a hit at your holiday gathering!     Savour the creamy decadence of our no-bake Apple Caramel Cheesecake. This dessert is our take on the classic pairing of apples and sweet caramel combined with warm spices all in an easy, make-ahead recipe.     Love local, fresh Ontario food this holiday season! During the upcoming weeks, the Town Crier will feature the recipes for the above mentioned dishes – we hope you enjoy them!  Cheesy Hashbrown and Eggs     A recipe for a simple hashbrown skillet with delicious sunny-side-up eggs perfect for dipping your toast! This hearty breakfast has everything you need for those cold days where you just want to stay inside cuddled up by a fire. Preparation Time: 20 minutesCooking Time: 45 minutesServes 4 to 6 3 cups (750 mL) shredded Ontario Potatoes, about 3 or 4 medium potatoes4 Ontario Eggs1 cup (250 mL) shredded Ontario Cheddar Cheese1/4 cup (50 mL) diced Ontario Onion1/2 tsp (2 mL) each salt and pepper2 tbsp (25 mL) butter3 slices cooked Ontario Bacon, crumbled2 tbsp (25 mL) chopped fresh chivesFreshly ground black pepper     Place shredded potatoes in colander in sink or bowl; squeeze out as much liquid as possible and discard. In medium bowl, lightly beat 1 of the eggs; stir in potatoes, 1/2 cup (125 mL) of the cheese, onion, salt and pepper.     In 9-inch (23 cm) oven-proof skillet, melt butter over medium heat. Remove from heat; press potato mixture into skillet. Return skillet to heat; cook for 8 minutes. Place skillet in 400°F (200°C) oven and bake for 20 minutes.     Remove skillet from oven; sprinkle with remaining cheese. Crack remaining 3 eggs over top. Return to oven, bake for 10 to 14 minutes, until egg whites are set and yolks are cooked to desired doneness. Serve in skillet sprinkled with bacon, chives and pepper. Nutritional Information:1 Serving (When recipe serves 6):PROTEIN: 12 gramsFAT: 15 gramsCARBOHYDRATE: 15 gramsCALORIES: 242FIBRE: 1 gramSODIUM: 470 mg – Printed with permission from Foodland Ontario