Thursday, January 31, 2013

[Healthy_Recipes_For_Diabetic_Friends] Bacon and Tomato Guacamole - 10.6g Carbs, 6.9g Fiber, 1.7g Sugar

 

Bacon and Tomato Guacamole - 10.6g Carbs, 6.9g Fiber, 1.7g Sugar

From: CHOW.com
Adapted From: "Fiesta at Rick's: Fabulous Food for Great Times with
Friends" by Rick Bayless

While a classic guacamole is a worthy dip on its own, crispy bacon
and chipotles in adobo sauce add a subtle smoky flavor to the mix
here. Try this guac on some breakfast nachos for the ultimate hangover
cure.

What to buy: Look for avocados that give slightly when pressed but
are not completely soft. We used Hass avocados.

Total Time: 30 min
Makes: About 3 cups

1 1/4 lb ripe avocados (about 3 medium), halved and pitted
1/2 medium white onion, small dice
5 slices thick-cut bacon, cooked and crumbled
1 medium tomato, cored and small dice
1/4 cup coarsely chopped fresh cilantro, plus more for garnish
2 Tbsp freshly squeezed lime juice (from about 2 medium limes), plus
more as needed
1 Tbsp minced chipotles in adobo sauce
1 tsp kosher salt, plus more as needed

Scoop the flesh from the avocados into a large bowl. Mash with the
back of a large fork or a potato masher to make a chunky paste.

Place the onion in a small strainer and rinse under cold water. Shake
off the excess water and transfer to the bowl with the avocados. Add
the remaining ingredients and stir to combine. Taste and season with
additional lime juice and salt as needed. Garnish with the extra
cilantro and serve immediately, or place a sheet of plastic wrap
directly on the surface of the guacamole, refrigerate for up to
2 hours, then garnish with the cilantro and serve. (The plastic
wrap will keep the surface of the guacamole from turning brown.)

Nutrition From: wwww.caloriecount.about.com
Does not include kosher salt!
Servings: 6
Serving Size: 148 g
Nutrition per Serving:
247 Calories, 185 Calories from Fat, 20.5g Total Fat, 4.2g Saturated Fat,
0g Trans Fat, 17mg Cholesterol, 386mg Sodium, 10.6g Total Carbs,
6.9g Dietary Fiber, 1.7g Sugars, 8.1g Protein
Vitamin A 8% - Vitamin C 24% - Calcium 2% - Iron 5%
Nutrition Grade: B+

Good points:
Low in sugar
High in dietary fiber

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[Healthy_Recipes_For_Diabetic_Friends] Walnut Crusted Salmon - 14.3g Carbs, 4.5g Fiber, 2.2g Sugar

 

Walnut Crusted Salmon - 14.3g Carbs, 4.5g Fiber, 2.2g Sugar

From: Daydream Kitchen

--> For the salmon
1/2 cup whole-wheat panko breadcrumbs
1/2 cup crushed walnuts
1 lb salmon fillets
1/4 tsp sea salt
1/4 tsp freshly ground pepper
3 Tbsp fresh lemon juice

--> For the broccoli
4 cups broccoli florets
1/4 tsp sea salt
1/4 tsp freshly ground pepper
1 Tbsp extra virgin olive oil

For the salmon, preheat oven to 425 degrees F. In a small bowl, combine
panko and walnuts; set aside.

Place salmon fillets in a large baking dish. Sprinkle with salt and
pepper; drizzle with lemon juice. Sprinkle panko mixture on the top
of the fillets, pressing to coat. Place in oven and bake 15 minutes
or until fish flakes easily with a fork.

Meanwhile, for the broccoli, line a baking sheet with foil. Place
broccoli on baking sheet, and season with salt and pepper. Drizzle
with oil; toss to coat. Place in oven and bake eight minutes or
until tender. Serve with salmon.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 244 g
Nutrition per Serving:
424 Calories, 245 Calories from Fat, 27.3g Total Fat, 3.9g Saturated Fat,
0g Trans Fat, 71mg Cholesterol, 339mg Sodium, 14.3g Total Carbs,
4.5g Dietary Fiber, 2.2g Sugars, 33g Protein
Vitamin A 8% - Vitamin C 153% - Calcium 3% - Iron 12%
Nutrition Grade: A-

Good points:
Low in sugar
High in niacin
Very high in selenium
High in vitamin B6
High in vitamin B12
Very high in vitamin C

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[Healthy_Recipes_For_Diabetic_Friends] Super-Bowl Tomato Soup - 12g Carbs, 2g Fiber

 

Super-Bowl Tomato Soup - 12g Carbs, 2g Fiber

From: American Institute for Cancer Research

The big game isn't far away and that means the last football bash
of the season. But serving up the standard chips and dip can make
calories add up fast. Pass around this thick and intensely flavorful
soup right before the game starts. Whole tomatoes pack cancer-fighting lycopene and substituting this recipe for the canned soup cuts way down on the sodium. It's great sipped from a mug and weighing in at only 70 calories a serving, it can help you feel full without splurging on the bad stuff later.
Servings: 6

1 Tbsp extra virgin olive oil
1 cup chopped onion
1/3 cup chopped scallions, green and white parts
1 (28-oz can) no-salt added whole tomatoes in tomato sauce
3 marinated sun-dried tomato halves, rinsed and chopped
1 tsp dried basil
1/2 tsp sugar
1 cup low-sodium tomato juice
Salt and freshly ground pepper
Garlic croutons, if desired, for garnish

In small Dutch oven or large, heavy saucepan, heat oil over medium-high heat. Add onions and scallions, and cook until onions are soft, about 5 minutes, stirring occasionally. Add tomatoes one at a time, holding each over the pot and crushing it through your fingers. Add tomato sauce remaining in can. Add sun-dried tomatoes, basil, and sugar. Bring to a boil, reduce heat, cover and simmer soup for 20 minutes.

Using immersion blender, food processor or regular blender, puree soup until it is pulpy to smooth, as you prefer. Blend in tomato juice. Season soup to taste with salt and pepper. Serve immediately, garnished with croutons, if using. Or cool soup and refrigerate, tightly covered, for up to 3 days.

Servings: 6
Nutrition per Serving:
71 Calories, 2.5g Fat, < 1g Sat Fat, 2g Protein, 12g Carbs, 2g Fiber,
64mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Black-Eyed Peas with Bacon - 35g Carbs, 11g Fiber

 

Black-Eyed Peas with Bacon - 35g Carbs, 11g Fiber

{Suggestions: To make this healthier: Buy the lowest salt bacon and
one with less fat. Render the diced bacon separately, drain on paper towel,
then add to the black eye peas. Olive oil can be used instead of bacon.
Salt can be omitted. Take care, Gloria}

From: Black-Eyed Peas with Bacon in Taste of Home December/January 1994, p37

A real Southern favorite, black-eyed peas are traditionally served
on New Year's Day to bring good luck. My mother's recipe with bacon,
garlic and thyme makes them extra special. —Ruby Williams, Bogalusa,
Louisiana

Prep: 10 min PLUS soaking
Cook: 35 min
Servings: 8

1 lb dried black-eyed peas, rinsed and sorted
1/2 pound bacon, cooked and crumbled
1 Tbsp butter
1 large onion, chopped
1 garlic clove, minced
1/2 tsp dried thyme
Salt, to taste
Additional cooked and crumbled bacon, optional

Place peas and bacon in a large Dutch oven; add water to cover. Bring
to a boil; boil for 2 minutes. Remove from the heat; let soak, covered,
for 1 hour. Do not drain.

In a skillet, heat butter over medium-high heat. Add onion; cook and
stir until tender. Add garlic; cook 1 minute longer. Stir in thyme and
salt.

Add to pea mixture; return to the heat. Cook, covered, over medium heat
for 30 minutes or until peas are tender, stirring occasionally. If
desired, top with additional crumbled bacon.

Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
361 Calories, 19g Fat, 7g Saturated Fat, 23mg Cholesterol, 228mg Sodium,
35g Carbs, 11g Fiber, 15g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Veggie Chili - 33g Carbs, 10g Fiber

 

Veggie Chili - 33g Carbs, 10g Fiber

From: Healthy Calendar Diabetic Cooking by Lara Rondinelli, RD,
LDN, CDE, and Chef Jennifer Bucko

A tip from the authors: The beans and veggies in this dish make
it a great source of fiber with 10 grams per cup.
Save leftovers for a delicious lunch the next day.
Prep time: 15 minutes
Cook time: 35 minutes
Servings: 8

1 Tbsp canola oil
1 medium onion, chopped
4 carrots, sliced
1 green bell pepper, chopped
1 zucchini, chopped
2 garlic cloves, minced
1 Tbsp chili powder
1 (16 oz can) kidney beans, rinsed and drained
1 16 oz can) black beans, rinsed and drained
1 15 oz can) tomato sauce
2 (14.5 oz cans) no-salt-added diced tomatoes in juice

Heat oil in a large soup pot over medium-high heat.

Add onion and carrots and saute 5 minutes. Add green pepper and
zucchini and saute another 2 minutes.

Add garlic and saute 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.

Cover, reduce heat, and simmer 30-35 minutes or until the vegetables
are tender.

Serves: 8
Serving Size: 1 cup
Nutrition per Serving:
179 Calories, 3g Total Fat, 0g Saturated Fat, 0mg Cholesterol,
492mg Sodium, 9g Protein, 33g Carbs, 10g Dietary Fiber

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[Healthy_Recipes_For_Diabetic_Friends] Baked Parmesan-Stuffed Mackerel - 4g Carbs, 2g Fiber

 

Baked Parmesan-Stuffed Mackerel - 4g Carbs, 2g Fiber

From: The South Beach Diet Super Quick Cookbook
Fish is easy to prepare and naturally flavorful, and fatty fish
in particular are an excellent source of heart-healthy omega-3
fatty acids. This recipe features fresh herbs and zesty spices
for a tasty spin on a traditional fish entree.
Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Servings: 4

10 oz spinach, frozen chopped, thawed and squeezed dry
1/2 cup Parmesan cheese, grated (2 oz)
4 whole fish, mackerel fillets (6 oz each)
Salt, to taste
14 1/2 oz tomatoes, diced, with garlic, with juice
1/2 tsp oregano, dried
1 small orange
3 strips of orange zest

1. Heat the oven to 450 degrees F. In a medium bowl, stir together
the spinach and Parmesan.

2. Season the fillets on both sides with salt. Spread the spinach
mixture over the flat side of each fillet. Fold the fillets in half
crosswise.

3. In a 9" x 9" baking pan, stir together the tomatoes and their
juice, oregano, and orange zest. Place the fillets in the pan and
cover with foil. Bake for about 20 minutes, until the sauce is
bubbly and the fish flakes when tested with a fork. Serve hot with
the sauce.

Servings: 4
Nutrition per Serving:
323 Calories, 15g Total Fat, 6g Saturated Fat, 413mg Sodium, 4g Carbs,
2g Dietary Fiber, 41g Protein

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[Healthy_Recipes_For_Diabetic_Friends] Healthy Veggie Salad - 38.08g Carbs, 12.98g Fiber, 7.86g Sugar

 

Healthy Veggie Salad - 38.08g Carbs, 12.98g Fiber, 7.86g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

A large salad meal with veggies and beans can carry you through the entire afternoon. This recipe is just a sample of what you can create yourself with your favorite ingredients.
Prep and Cook Time: 10 minutes
Serves: 1

4 cups mixed salad greens
2 oz low-fat cheddar cheese
1/2 cup cucumber slices
1/2 cup tomato, diced
1/2 cup sliced red bell pepper
1/4 cup avocado, diced
1 cup garbanzo beans
1/2 cup crimini mushrooms
3 Tbsp sunflower seeds

--> Dressing
1 Tbsp extra virgin olive oil
1 tsp lemon juice
Salt, to taste
Pepper, to taste

Combine all ingredients. Toss with olive oil and lemon juice. Add salt and pepper to taste.

Serves: 1
Total Weight: 558.85g
Nutrition per Serving:
421.76 Calories, 203.05 Calories from Fat, 34.18 Calories from Saturated
Fat, 22.36g Protein, 38.08g Carbs, 12.98g Dietary Fiber, 2.33g Soluble
Fiber, 4.10g Insoluble Fiber, 7.86g Total Sugar, 3.82g Monosaccharides,
0.03g Disaccharides, 3.24g Other Carbs, 22.56g Total Fat, 3.80g Saturated
Fat, 10.30g Mono Fat, 5.93g Poly Fat, 0g Trans Fatty Acids, 5.95mg Cholesterol,
5.14 mg Iron, 176.23mg Magnesium, 495.43mg Phosphorus, 1504.91mg Potassium,
216.25mg Sodium

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[Healthy_Recipes_For_Diabetic_Friends] Beef, Mushroom and Barley Soup - 28g Carbs, 7g Fiber, 6g Sugar

 

Beef, Mushroom and Barley Soup - 28g Carbs, 7g Fiber, 6g Sugar

From: www.relish.com - Recipe by Jean Kressy
A hearty, filling beef soup, that's loaded is fiber, for the cold
winter nights.

You can use quick-cooking barley here to save time, but we like the
chewiness of whole barley. You can find it next to the rice in
supermarkets. Toss in some greens at the end for a splash of color.
Servings: 4

1/2 lb sirloin steak, cut into 1 1/2-inch pieces
2 Tbsp extra-virgin olive oil
1 cup diced onion
1 cup diced carrots
1 (12 oz pkg) mushrooms, coarsely chopped
1/2 cup uncooked barley
1 (10 1/2 oz can) fat-free, reduced-sodium beef broth
5 cups water
1 tsp coarse salt
1/4 tsp freshly ground black pepper
2 cups chopped Swiss chard (optional)

Heat oil in a large pot over medium heat. Add beef and saute until
brown. Add onion and carrots; cook, mixing occasionally, until onion
is softened, about 7 minutes. Add mushrooms; cook, mixing occasionally, until liquid evaporates and mushrooms are tender, about 8 minutes.

Add barley, broth, water, salt and pepper; stir to combine. Cover
and bring to a simmer; reduce heat and simmer 40 minutes or until
barley is tender. Stir in Swiss chard, if using, and cook 5 minutes.

Makes about 6 cups
Servings: 4
Nutrition per Serving:
296 Calories, 12g Fat, 3g Saturated Fat, 32mg Cholesterol, 933mg Sodium, 28g Carbs, 7g Fiber, 6g Sugars, 21g Protein

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Wednesday, January 30, 2013

[Healthy_Recipes_For_Diabetic_Friends] Parmesan Herb Almonds - 7g Carbs, 3g Fiber

 

Parmesan Herb Almonds - 7g Carbs, 3g Fiber

Created by Almond Board of California
Almonds make a great savory snack. This dish is perfect for a party.
Prepare: 30 min
Cook: 20 min
Servings: 8

3/4 cup grated Parmesan cheese
1 Tbsp Italian herb seasoning
1 1/2 tsp garlic powder
1/2 tsp paprika
2 egg whites
2 cups whole natural almonds, roasted

Preheat oven to 325 degrees.

In a small bowl, mix all ingredients except egg whites and almonds; set
aside.

In large bowl, whisk egg whites until they begin to form soft peaks and
are opaque. Add almonds; toss to coat. Add cheese mixture; toss gently
to coat evenly.

Oil, or coat a baking sheet with vegetable cooking spray. Arrange almonds
on baking sheet in single layer. Bake in center of oven 15 minutes.

Gently toss almonds and arrange again in single layer. Continue to bake
15 minutes longer; toss gently. Turn off oven.

Leave almonds in oven with door ajar 20 minutes. Remove from oven; cool completely. Store in airtight container up to one week.

Serving Size: 8
Serving Size: 1/4 cup
Nutrition per Serving:
214 Calories, 17g Total Fat, 7mg Cholesterol, 191mg Sodium,
7g Total Carbs, 3g Dietary Fiber, 10g Protein

Chef Meg's Tip of the Day - -
Choose a salt-free Italian herb blend for this recipe.

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Tuesday, January 29, 2013

[Healthy_Recipes_For_Diabetic_Friends] Quick Mexican Black Bean Soup - 15g Carbs, 5g Fiber, 3g Sugar

 

Quick Mexican Black Bean Soup - 15g Carbs, 5g Fiber, 3g Sugar

From: American Diabetes Association
Servings: 7
Serving Size: about 1 cup
Prep Time: 10 minutes

Cooking spray
2 tsp canola oil
1/2 onion, diced
1 lb skinless, boneless, chicken breast, cut into 1/2-inch cubes
1 1/2 tsp Adobo seasoning (such as Goya); divided
1/4 tsp ground black pepper
40 oz fat-free, low-sodium chicken broth
14.5 oz can fire roasted tomatoes
1 Tbsp chili powder
1/2 tsp cumin
1/4 cup frozen corn
15 oz can black beans, rinsed and drained

Make it Gluten-Free - -
Purchase gluten-free chicken broth and verify the spices and beans
are gluten-free.

1. Spray a large soup pot with cooking spray. Add oil and onion and
saute over medium-high heat for 3 minutes or until clear.

2. Add chicken and season with 1/4 teaspoon Adobo seasoning and
pepper. Cook chicken until slightly brown, about 6-7 minutes.

3. Add remaining ingredients (including the other 1/4 teaspoon
Adobo seasoning). Reduce heat and simmer for 15 minutes.

Servings: 7
Serving Size: about 1 cup
170 Calories, 3.5g Fat, 0.8g Saturated Fat, 40mg Cholesterol,
20g Protein, 15g Carbs, 5g Dietary Fiber, 3g Sugar, 390mg Sodium,
555mg Potassium

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[Healthy_Recipes_For_Diabetic_Friends] Beef Stroganoff - 29g Carbs, 4g Fiber, 3g Sugar

 

Beef Stroganoff - 29g Carbs, 4g Fiber, 3g Sugar

From: Healthy Calendar Diabetic Cooking, 2nd Edition by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough

Here's a diabetes-friendly version of classic beef stroganoff. Save
yourself prep time with this recipe by buying pre-sliced mushrooms.
Prep Time: 15 minutes
Servings: 5

5 oz uncooked Ronzoni Healthy Harvest Whole Grain egg noodles
2 tsp olive oil
1 lb boneless beef tenderloin tips, sliced into 2-inch strips
1 1/2 cups sliced mushrooms
1/2 cup minced onion
1 Tbsp all-purpose flour
1/2 cup dry white wine
1 tsp Dijon mustard
1 (14.5oz can) fat-free, low-sodium beef broth
1/2 tsp fat-free sour cream
1/4 tsp salt (optional)
1/4 tsp ground black pepper

Cook noodles according to package directions, omitting salt.

Add oil to a large saute pan over high heat. Add meat and saute for
about 3 minutes. Remove meat from pan. Add mushrooms and onion and
saute for 5 minutes or until beginning to brown.

Add flour and cook for 1 minute. Add wine to deglaze pan; cook for
2 minutes. Add Dijon mustard and beef broth; bring to a boil. Reduce
heat and simmer for 5 minutes.

Add beef and any juices back to broth and simmer for 3 more minutes.
Add sour cream, salt (optional), and pepper; simmer for 30 seconds.
Serve over whole-grain egg noodles.

Servings: 5
Nutrition per Serving:
275 Calories, 7g Fat, 2.3g Saturated Fat, 50mg Cholesterol,
250mg Sodium, 29g Carbs, 4g Dietary Fiber, 3g Sugar, 23g Protein,
265mg Potassium

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[Healthy_Recipes_For_Diabetic_Friends] Braised Beef Steaks with Zesty Sauce - 9g Carbs, 2g Fiber, 5g Sugar

 

Braised Beef Steaks with Zesty Sauce - 9g Carbs, 2g Fiber, 5g Sugar

From: American Heart Association
Roasted garlic's delicate flavor (and health-boosting properties!)
shine in this dish.
Serves: 4
Serving Size: 3 oz cooked steak and 2 Tbsp sauce

4 boneless eye-of-round steaks (4 ounces each), all visible fat discarded
1 tsp salt-free garlic and herb seasoning blend
Vegetable oil spray
1 cup fat-free, no-salt-added beef broth
1/4 cup whole almonds
1 Tbsp sliced almonds
1/4 cup whole-berry cranberry sauce OR 1/3 cup fat-free sour cream
1 Tbsp prepared white horseradish
1/2 tsp salt-free garlic and herb seasoning blend

Season both sides of the steaks evenly with 1 teaspoon garlic and
herb seasoning blend. Heat a large nonstick skillet over medium-high
heat. Cook the steaks for 2 minutes on each side, or until browned.
Add the broth and bring to a simmer. Reduce the heat and simmer,
covered, for 30 to 40 minutes, or until tender. If needed, add water
1/4 cup at a time to keep the steaks from sticking. If desired, reserve
1/2 to 2/3 cup cooking liquid to spoon over the steaks before serving.

Meanwhile, in a medium skillet, dry-roast the whole almonds over
medium heat for 6 to 8 minutes, or until golden brown, stirring
occasionally. Transfer to the work bowl of a food processor and
let cool for 5 minutes. In the same skillet, dry-roast the sliced
almonds for 3 to 4 minutes, or until golden brown, stirring
occasionally. Transfer to a small plate and set aside.

Process the whole almonds for 1 to 2 minutes, or until finely
ground. Transfer to a medium bowl. Stir in the cranberry sauce
or sour cream, horseradish, and 1/2 teaspoon garlic and herb
seasoning blend until well combined.

To serve, spoon the reserved pan liquid over each steak. Top
each with about 2 tablespoons sauce. Garnish with the almond slices.

Cook's Tip - -
Perfect for holiday meals, these eye-of-round steaks are seasoned
with a salt-free blend of garlic and herbs, braised until tender,
and topped with an easy-mix sauce enhanced with toasted almonds.

Serves: 4
Serving Size: 3 oz cooked steak and 2 Tbsp sauce
Nutrition per Serving:
223 or 228 Calories, 9g Total Fat, 1.5gSaturated Fat, 0g Trans Fat,
1.5g Polyunsaturated Fat, 5g Monounsaturated Fat, 47mg Cholesterol,
65mg Sodium, 9g Carbs, 2g Fiber, 5g Sugar, 28g Protein

Dietary Exchanges: 1/2 carbohydrate, 3 1/2 lean

Nutrition per Serving with sour cream sauce:
223 Calories, 9g Total Fat, 1.5g Saturated Fat, 0g Trans Fat,
1.5g Polyunsaturated Fat, 5g Monounsaturated Fat, 50mg Cholesterol,
78mg Sodium, 6g Carbs, 1g Fiber, 2g Sugars, 29g Protein

Nutrition per Serving with cranberry sauce:
228 Calories, 9g Total Fat, 1.5g Saturated Fat, 0g Trans Fat,
1.5g Polyunsaturated Fat, 5g Monounsaturated Fat, 47mg Cholesterol,
65mg Sodium, 9g Carbs, 5g Sugars, 2g Fiber, 28g Protein

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