mdivanisova/recipes_data_food.com huggingface dataset:
Raised Waffles
By GrandmaIsCooking


Category: Yeast Breads
Keywords: Breads, Breakfast, < 60 Mins
Prep time: 25M | Cook time: 15M | Total time: 40M
Servings: 8

Ingredients: water, active dry yeast, granulated sugar, water, butter, salt, flour, eggs, baking soda, pure maple syrup

Instructions:
* Flour may be any of or any combination of white, whole wheat, rye, oat, buckwheat, yellow cornmeal, or blue cornmeal.
Put the 3/4 cup water into a large bowl and  sprinkle in the yeast and sugar.  Let dissolve for  5 minutes.
Add the 2 1/2 cups water, the milk, butter, salt,  and flour(s) to the yeast mixture and whisk until smooth and blended.
Cover the  bowl with plastic wrap and let stand overnight at room  temperature. (The  batter will rise to double its  original volume.)  Before baking the waffles,  beat in the eggs, then add the baking soda and stir until well combined.
(The  batter will be thin.)  Pour 1/2 to 3/4 cup batter into a very hot waffle iron and  bake until golden and crisp.  Serve immediately with the warm syrup.
Variation:  Top with fresh strawberries and whipped cream or sliced bananas, toasted coconut, and sliced roasted almonds.  Dust with confectioner's  sugar.

Nutrition per serving: 427.8 calories, 19.8 g fat (11.7 g saturated), 119.2 mg cholesterol, 725.9 mg sodium, 47.2 g carbohydrate (1.9 g fiber, 10.6 g sugar), 15.1 g protein.
Rating: 5 stars from 1 reviews
Raisin Cream Pie
By opal Fitzgerald

When I first married (1950) my late husband wanted a Cream Pie with raisins. My grandmother told me how.  Like my Grandmother use to make - GOOD! Be sure to try this. This one will surprise you.    Raisin Cream Pie  Baked 9&quot; pie shell

Category: Pie
Keywords: Dessert, Fruit, Low Protein, Healthy, < 60 Mins, Oven
Prep time: 30M | Cook time: 15M | Total time: 45M
Servings: 8

Ingredients: raisins, water, eggs, sugar, vinegar, flour, butter, cream of tartar, salt, vanilla, sugar

Instructions:
Add raisins to water in saucepan and simmer 5 minutes.
Beat egg yolks, sugar, vinegar and flour until light and creamy.
Slowly add to raisins.
Cook, stirring constantly, until filling is thick, 4 to 5 minutes.
Remove from heat, stir in butter and cool until lukewarm.
Pour raisin mixture into pie shell and top with meringue.
Perfect Meringue.
Have egg whites at room temperature to obtain greatest volume. Place in medium bowl with cream of tartar, salt and vanilla.
Beat with electric or hand beater, at medium speed, until entire mixture is frothy.
Do not beat until eggs stiffen.
Add sugar, a little at a time, beating well after each addition.
Do not under beat. Beat until sugar dissolves to help prevent beading.
To test, rub some of meringue between your fingers to see if it is still grainy.
(The grains are undissolved sugar) Continue to beat until stiff, pointed peaks for when beater is slowly lifted.
Place spoonfuls of meringue around edge of pie filling, spreading it so it touches inter edge of crust to seal all around.
This prevents shrinkage. Pile remainder of meringue in center of pie and spread to meet meringue around the edge. If filling is not covered completely, the oven heat may cause it to weep.
Lift up meringue over pie in points with back of teaspoon.
Bake in moderate oven (350 F) 12 to 15 minutes, or until meringue peaks are golden brown.
Too long baking may cause weeping.
Cool gradually away from drafts.

Nutrition per serving: 282.1 calories, 4.8 g fat (2.4 g saturated), 77.4 mg cholesterol, 150.5 mg sodium, 57.8 g carbohydrate (1.1 g fiber, 50.7 g sugar), 4.8 g protein.
Rating:  stars from 1 reviews
Sour Cream Raisin Pie
By CeeDee

This pie was made by my Grandmother and the recipe was passed to me by my Mother.  This pie is delicious and always brings back fond memories when I make it.

Category: Pie
Keywords: Dessert, Fruit, Low Protein, < 15 Mins, Oven
Prep time: 0S | Cook time:  | Total time: 0S
Servings: 8

Ingredients: sugar, flour, cinnamon, allspice, clove, sour cream, raisins, vinegar, baking soda, salt

Instructions:
Cook all filling ingredients in sauce pan on top of stove until mixture thickens and foam disappears.
Use a large pan for this as the vinegar and soda will foam up.
Turn into unbaked pie crust and top with second crust.
Brush top with milk and cut slits to vent.
Bake at 425 degrees for 20 min and then reduce oven temp to 350 degrees and bake for another 20 to 30 minutes or until brown.

Nutrition per serving: 662.7 calories, 27.2 g fat (11.3 g saturated), 25.3 mg cholesterol, 445.7 mg sodium, 103.5 g carbohydrate (3.2 g fiber, 71.6 g sugar), 5.9 g protein.
Rating: 4.5 stars from 8 reviews
Red Pepper Spoon Bread
By Carole Reu


Category: Breads
Keywords: Lunch/Snacks, Corn, Peppers, Vegetable, Healthy, < 15 Mins, Oven
Prep time: 0S | Cook time:  | Total time: 0S
Servings: 6

Ingredients: low sodium chicken broth, skim milk, sugar, salt, cornmeal, unsalted butter, cayenne pepper, nutmeg, yellow onion, frozen corn kernels, eggs, baking powder

Instructions:
Preheat oven to 350.
Spray a 1 quart baking dish with cooking spray.
In a  medium size saucepan, stir together the broth, milk, sugar, salt and cornmeal,  then bring to a boil over moderate heat.  Add 2 tsp of the butter and cook the  mixture over low heat, whisking occasionally, for 5 minutes.
Transfer to a  large bowl and stir in the cayenne pepper and nutmeg.
In a nonstick skillet, cook the sweet red pepper and onion in the remaining 2  tsp of butter over moderate heat for 3 minutes or until softened, stirring  occasionally; add the corn and cook the mixture, stirring, 1 minute more.  Stir  into the cornmeal mixture.  In a small bowl, whisk the egg yolks with the baking powder, then stir them into the cornmeal mixture. Beat the egg whites until stiff but not dry.
Stir 1/4 of the whites into  cornmeal mixture, then gently fold in the rest.  Pour the mixture into the  prepared baking dish and bake for 40 minutes or until puffed, then broil 4" from the heat for 1 to 2 minutes or until golden brown.
Serve at once directly from  the dish.

Nutrition per serving: 212.4 calories, 5.8 g fat (2.5 g saturated), 78.5 mg cholesterol, 438.3 mg sodium, 31.1 g carbohydrate (2.6 g fiber, 4 g sugar), 11 g protein.
Rice Case for Quiches or Pies (Gluten-Free)
By Doreen Randal


Category: Pie
Keywords: Dessert, Rice, Healthy, < 30 Mins, Oven, Easy
Prep time: 10M | Cook time: 15M | Total time: 25M
Yield: 1 pie shell

Ingredients: rice, fresh herb, egg

Instructions:
Combine all and pat over the base and sides of a lightly greased pie dish.
Bake at 210 C for 15 minutes.
Fill with your favourite fillings and bake as usual.
Serve at room temperature. Cheers, Doreen Doreen Randal,  Wanganui.
New Zealand.

Nutrition per serving: 1743.5 calories, 29.1 g fat (16.1 g saturated), 280.8 mg cholesterol, 483.8 mg sodium, 310.7 g carbohydrate (5.5 g fiber, 0.7 g sugar), 48.5 g protein.
Rice-Bacon Pineapple Salad
By Doreen Randal

Spring has sprung in the Southern Hemisphere so it's time to get the salads ready to go with the barbies. This one goes well with steaks.

Category: Pineapple
Keywords: Long Grain Rice, Rice, Tropical Fruits, Fruit, Low Protein, Low Cholesterol, Healthy, < 60 Mins, < 15 Mins
Prep time: 40M | Cook time:  | Total time: 40M

Ingredients: pineapple, long-grain rice, bacon, onion, cucumber, red capsicum

Instructions:
Gradually add the rice to a large quantity of boiling salted water; boil rapidly for 12 minutes, then drain well.
Spread on a tray and separate the grains with a fork to allow each grain to dry perfectly.
Fry the bacon and onion; sprinkle over the rice.  Toast the almonds in a pan until golden brown.
Put the rice, cucumber, almonds, capsicum and pineapple in a salad bowl.
Add French dressing and toss lightly.
Refrigerate until serving time. Cheers,  Doreen Doreen Randal,  Wanganui.
New Zealand.

Nutrition per serving: 427.6 calories, 18.6 g fat (3.8 g saturated), 11.6 mg cholesterol, 277.9 mg sodium, 58.9 g carbohydrate (3.7 g fiber, 14.8 g sugar), 8.2 g protein.
Roasting Peppers
By Alison Corfield


Category: Peppers
Keywords: Vegetable, Very Low Carbs, Low Protein, Low Cholesterol, Roast, < 15 Mins, Oven, Easy
Prep time: 0S | Cook time:  | Total time: 0S
Servings: 1

Ingredients: pepper

Instructions:
I put them under a hot grill and turn them infrequently until black all over.
I then put them in a pot with a well fitting lid to cool. (The books often say put them in a plastic bag, but I try to minimise my use of plastics for environmental reasons)
Once you can handle them you can peel off the black skin easily. Don't run them under the tap as much of the flavour can go.

Nutrition per serving: 0 calories, 0 g fat (0 g saturated), 0 mg cholesterol, 0 mg sodium, 0 g carbohydrate (0 g fiber, 0 g sugar), 0 g protein.
Rating: 4.5 stars from 3 reviews
Rock Candy for Kids
By Larry A. Willrathj


Category: Candy
Keywords: Dessert, Low Protein, Low Cholesterol, Healthy, Kid Friendly, Free Of..., < 30 Mins, Easy
Prep time: 30M | Cook time:  | Total time: 30M
Servings: 1

Ingredients: granulated sugar, water

Instructions:
Put one cup of water into a small saucepan, pour 2 cups of granulated sugar into the water, heat the water and sugar on the stove over a medium heat, continue  stirring until the sugar melts, keep adding sugar and stirring until it melts,  stop adding sugar when you see that it will no longer dissolve in the water  (that is until you see sugar lying on the bottom of the saucepan). Remove the  pot from the stove, let the liquid cool until it is just warm.
Pour the liquid  into a clean glass jar.
Tie one end of a piece of heavy cord around the middle  of a pencil.
Place the pencil over the top of the glass jar letting the cord  fall into the liquid.
Crystals will begin to form in a few hours The next day,  remove the cord from the jar, pour the sugar liquid back into the saucepan,  reheat and cool it just as you did before. Pour the liquid back into the jar and reinsert the cord with the crystals into it. More crystals will form.
If you  repeat this procedure every day the crystal candy will grow bigger and bigger.
When it has reached a size that pleases you, snip   off any excess string and  enjoy.

Nutrition per serving: 1548 calories, 0 g fat (0 g saturated), 0 mg cholesterol, 11.1 mg sodium, 399.9 g carbohydrate (0 g fiber, 399.2 g sugar), 0 g protein.
Rating: 5 stars from 4 reviews
Rum Baked Beans
By troyh


Category: Beans
Keywords: Low Cholesterol, Healthy, Oven, < 4 Hours, Easy
Prep time: 20M | Cook time: 45M | Total time: 1H5M
Servings: 6

Ingredients: navy beans, light molasses, soy sauce, onion, prepared mustard, rum

Instructions:
Chop onion and saute until soft.
Combine with all the other ingredients, including a little of the water from cooking the beans.
Bake, covered at 350F for 45 minutes to 1 hour.

Nutrition per serving: 189.9 calories, 0.7 g fat (0.1 g saturated), 0 mg cholesterol, 417 mg sodium, 36.4 g carbohydrate (9.9 g fiber, 9 g sugar), 8.1 g protein.
Rating: 5 stars from 2 reviews
Bread Machine Sage-Wheat Bread
By Carole Reu


Category: Yeast Breads
Keywords: Breads, Bread Machine, For Large Groups, Small Appliance, < 4 Hours, Easy
Prep time: 5M | Cook time: 3H | Total time: 3H5M
Servings: 16
Yield: 1 loaf

Ingredients: milk, shortening, whole wheat flour, bread flour, cornmeal, brown sugar, dried sage, salt, active dry yeast, bread machine yeast

Instructions:
Add all of the ingredients to a bread machine according to the manufacturer's  directions.
Bake the bread using the wheat, regular, or white setting.

Nutrition per serving: 76 calories, 1.3 g fat (0.5 g saturated), 2.1 mg cholesterol, 81.8 mg sodium, 14.1 g carbohydrate (1.6 g fiber, 0.6 g sugar), 2.7 g protein.
Rating: 4 stars from 5 reviews
Beef Crumble
By Dave5003


Category: Meat
Keywords: Very Low Carbs, Oven, < 4 Hours, Easy
Prep time: 25M | Cook time: 50M | Total time: 1H15M
Servings: 4

Ingredients: beef, onion, celery, mushroom, carrot, flour, Worcestershire sauce

Instructions:
TOPPING 3/4 cup wholemeal flour 1/3 cup rolled oats 1 oz butter 1/3 cup grated cheese 1/2 tsp dried mixed herbs Fry mince over a medium heat in its own fat, turning, until evenly browned.
Add the onion, celery, mushrooms and carrot and fry for 5 minutes.
Stir in the flour and cook a further minute.  Add the stock, sauce and salt and pepper to taste.  Bring to the boil, stirring.
Cover and simmer 30 - 40 minutes.
To make Topping:- Place the flour and rolled oats in a bowl.
Rub in the butter until mixture resembles coarse breadcrumbs.
Stir in the cheese, herbs and salt and pepper to taste.  Transfer the meat to a greased casserole and spoon topping over.
Bake at 375 F for 20 - 30 minutes.

Nutrition per serving: 403.2 calories, 40.4 g fat (16.8 g saturated), 56.1 mg cholesterol, 188.9 mg sodium, 4 g carbohydrate (0.9 g fiber, 1.7 g sugar), 5.8 g protein.
Rating: 2 stars from 2 reviews
Salsa
By WildlifeDi

Hello, My daughter lives in the UK    Cornwall  Anyway we love spicy foods and this is a wonderful salsa recipe.  Make it as  hot or as mild as you want    the flavor will still be wonderful.    It can be  doubled or tripled or whatever.  This recipe will feed 4 adults a snack.  Let  me know what you think.

Category: Sauces
Keywords: Vegetable, Mexican, Low Protein, Low Cholesterol, Free Of..., Weeknight, No Cook, < 4 Hours, Easy
Prep time: 30M | Cook time: 2H | Total time: 2H30M
Servings: 4
Yield: 1 1/2 cups

Ingredients: tomatoes, sweet onion, cilantro, garlic, lime juice, olive oil, salt, cumin, black pepper

Instructions:
Combine all the ingredients and chill for 2 hours before serving with chips.
The Cilantro is very important to this dish.

Nutrition per serving: 35.3 calories, 1.4 g fat (0.2 g saturated), 0 mg cholesterol, 442 mg sodium, 5.7 g carbohydrate (1.5 g fiber, 3 g sugar), 1.1 g protein.
Rating: 5 stars from 131 reviews
Salty Milk Biscuits
By Doreen Randal


Category: Breads
Keywords: < 15 Mins, Oven
Prep time: 0S | Cook time:  | Total time: 0S
Yield: 1 batch

Ingredients: flour, milk, salt, butter, eggs, milk, salt

Instructions:
Sieve flour and salt and rub in the butter.
Gradually mix with milk to make a stiff dough.
Roll out VERY thinly, brush lightly with beaten egg  or milk and sprinkle with salt.
Bake 400 F for 10 - 15 minutes.
Cheers, Doreen Randal,Wanganui,New Zealand.

Nutrition per serving: 1025.8 calories, 47.7 g fat (29.4 g saturated), 121.9 mg cholesterol, 485.1 mg sodium, 129.8 g carbohydrate (4.6 g fiber, 0.5 g sugar), 18.1 g protein.
Rating: 4.5 stars from 2 reviews
Savoury Bread Dish
By Doreen Randal


Category: Manicotti
Keywords: Savory, < 15 Mins, Oven, < 4 Hours
Prep time: 15M | Cook time: 1H15M | Total time: 1H30M
Servings: 4

Ingredients: cheese, mustard, eggs, milk

Instructions:
Take slices of sandwich bread and put thick sliced cheese on three of them and spread with mustard.
Top with the other slices and cut into quarters.
Stand these in a greased ovenproof dish.
Sprinkle with a tsp of garlic salt.  Beat together eggs and milk, pour over the bread making sure all the bread is dampened.
Cover and leave to stand at least 30 minutes, spooning milk over the exposed bread every now and then.
Cook uncovered at 190 C 30 - 45 minutes, depending on the depth of the dish, until crisp and golden brown and centre is set. Cheers,  Doreen Doreen Randal,  Wanganui.
New Zealand.

Nutrition per serving: 233 calories, 9.4 g fat (4.2 g saturated), 175.7 mg cholesterol, 367.7 mg sodium, 24.9 g carbohydrate (0.9 g fiber, 1.9 g sugar), 11.6 g protein.
Scottish Scones
By Nancy Van Ess


Category: Scones
Keywords: Quick Breads, Breads, Scottish, European, < 60 Mins, Oven
Prep time: 25M | Cook time: 30M | Total time: 55M
Servings: 8

Ingredients: flour, rolled oats, brown sugar, baking powder, salt, cinnamon, butter, margarine, milk, butter, margarine, sugar, cinnamon

Instructions:
Heat oven to 375 degrees.
Lightly grease cookie sheet. In med.
bowl, combine  flour, oats, brown sugar, baking powder, salt and cinnamon; mix well.
With  pastry blender or fork, cut in butter until mixture is crumbly.
Add milk all at  once; stir just until dry ingredients are moistened.
On floured surface, gently  knead dough 5 or 6 times.
Place on greased cookie sheet; press into a 6" round,  about 1" thick.
Brush top with melted butter.
In small bowl, combine sugar and  cinnamon; mix well.
Sprinkle over top.
Cut into 8 wedges; separate slightly.
Bake for 20-30 minute.
or until golden brown.
Serve warm.

Nutrition per serving: 271.7 calories, 14.2 g fat (8.7 g saturated), 36.5 mg cholesterol, 360.4 mg sodium, 32.5 g carbohydrate (1.5 g fiber, 8.4 g sugar), 4.1 g protein.
Rating: 4.5 stars from 3 reviews
Beef Enchiladas
By Ginny Holmy-Willcox


Category: Meat
Keywords: Mexican, < 15 Mins, Oven
Prep time: 0S | Cook time:  | Total time: 0S
Yield: 8-10 enchiladas

Ingredients: garlic, water, tomato sauce, chili powder, salt, cumin, green chili peppers, oregano, onion, ground beef, chili powder, 8-inch flour tortillas, 10-inch flour tortillas, cheddar cheese, monterey jack cheese

Instructions:
To prepare enchilada sauce, in medium saucepan, combine sauce ingredients.
Simmer 30 minutes.
(Cast iron skillets work well for following)  To prepare beef filling, in large skillet, cook ground beef and onion  (you may sprinkle with additional chili powder) and drain.
Add 3/4 cup  enchilada sauce to meat and cook low 10 minutes or until sauce absorbed.
To assemble enchiladas, in ungreased skillet, heat each tortilla low  heat, ~15 seconds per side, dip in sauce, fill with ~2 Tbsp beef   filling and roll up.
Place seam side down in 12 x 8 inch baking dish.
Cover enchiladas *evenly* with remaining sauce. Sprinkle with cheeses and   bake uncovered at 350 for 30 minutes.

Nutrition per serving: 489.9 calories, 25.8 g fat (10.8 g saturated), 66.9 mg cholesterol, 742.4 mg sodium, 40 g carbohydrate (3.4 g fiber, 3 g sugar), 24.2 g protein.
Rating: 4.5 stars from 17 reviews
Slow Cooker BBQ Pinto Beans
By Dancer


Category: Beans
Keywords: Low Cholesterol, Healthy, < 15 Mins
Prep time: 0S | Cook time:  | Total time: 0S
Servings: 6

Ingredients: dried pinto bean, water, onions, chili powder, barbecue sauce, ketchup, prepared mustard

Instructions:
Combine first 4 ingredients in an electric slow cooker on low heat. Cover and cook about 7 hours or until beans are tender.
Drain cooking liquid.
Stir in remaining ingredients.
Set on high heat and cook uncovered 10-15 minutes, or until heated through.

Nutrition per serving: 350.6 calories, 1.5 g fat (0.2 g saturated), 0 mg cholesterol, 567.9 mg sodium, 68.1 g carbohydrate (13.2 g fiber, 16 g sugar), 17.4 g protein.
Rating: 4 stars from 8 reviews
Snow Flurry Brownies
By Marg CaymanDesigns


Category: Bar Cookie
Keywords: Dessert, Cookie & Brownie, Winter, < 60 Mins, Oven
Prep time: 20M | Cook time: 30M | Total time: 50M
Yield: 16 brownies.

Ingredients: sugar, butter, margarine, eggs, vanilla extract, all-purpose flour, baking powder, salt

Instructions:
In a bowl, whisk together sugar, butter, eggs and vanilla.
Combine flour, cocoa, baking powder and salt; add to sugar mixture and mix well.
Stir in vanilla chips and nuts.
Spread into a greased 8-in. square baking pan.
Bake at 35O°F for 25-30 minutes or until a toothpick inserted near the center comes out with moist crumbs (do not overbake). Cool on a wire rack.
Cut into diamond shapes if desired or garnish with melted white chocolate.

Nutrition per serving: 192.4 calories, 11.7 g fat (5.6 g saturated), 39.6 mg cholesterol, 149.3 mg sodium, 21.9 g carbohydrate (1.4 g fiber, 15.9 g sugar), 2.5 g protein.
Rating: 4.5 stars from 3 reviews
Soft Zucchini Spice Cookies
By Winnipeg Mel


Category: Drop Cookies
Keywords: Dessert, Cookie & Brownie, Vegetable, < 30 Mins, Oven
Prep time: 15M | Cook time: 8M | Total time: 23M
Yield: 48 cookies

Ingredients: butter, margarine, brown sugar, egg, all-purpose flour, baking powder, cinnamon, salt, nutmeg, clove, milk, zucchini, walnuts, raisins

Instructions:
In a mixing bowl, cream the butter and brown sugar; add the egg and mix well.
Combine the dry ingredients; add alternately with milk to creamed mixture. Stir in zucchini, nuts, raisins, and orange peel.
Drop by teaspoonfuls 2 inches apart onto greased baking sheets.
Bake at 350°F for 12-14 minutes or until edges are lightly browned and cookies are set.
Makes about 4 dozen.

Nutrition per serving: 66.7 calories, 2.9 g fat (1.4 g saturated), 9.1 mg cholesterol, 60.2 mg sodium, 9.6 g carbohydrate (0.3 g fiber, 5.5 g sugar), 0.9 g protein.
Rating: 4.5 stars from 11 reviews
Solo Chicken Breast and Rainbow Rice
By Bill Hilbrich


Category: Chicken Breast
Keywords: Chicken, Poultry, Rice, Meat, Low Cholesterol, Free Of..., Weeknight, < 4 Hours
Prep time: 1H | Cook time: 20M | Total time: 1H20M
Servings: 1

Ingredients: boneless skinless chicken breast, raw rice, water, vermouth, olive oil, lemon juice, lime juice, onion, red bell pepper, green bell pepper

Instructions:
In the afternoon, or at least one hour before making the dish, combine the olive oil,juice. Place chicken breast  in a plastic bag and add olive oil  juice  mixture then refrigerate for at least an hour.
Make sure that the marinade  coats the meat.  The rest of this process should only take 20 minutes if the  steps are followed in order.
Remove the chicken and place on a hot grill (  total cooking time will be  20 minutes.) and immediately proceed to the next  step.
Add the water to the rice and place in a covered pan over a stove burner  with a very low flame.( total heating time will be 15 minutes).   After the chicken and the rice have cooked for 10 minutes; turn the chicken  breast over.
Chop the onion and peppers and set aside.  After the chicken and  rice have cooked for another 5 minutes, turn off the flame under the rice, but  do NOT remove the cover.
Heat up a small amount of butter and/or olive oil in a  frying pan; heat the onion and bell peppers  until soft.  After the chicken has  cooked for an additional 5 minutes ( 20 minutes total) remove from the heat.  Remove the cover on the rice and stir in the heated onion and bell pepper.
Pour  the rice mixture on a plate and place the chicken breast on top.
Salt ( I like  lemon salt) and pepper to taste.

Nutrition per serving: 881.5 calories, 57.7 g fat (8.2 g saturated), 75.5 mg cholesterol, 151.6 mg sodium, 60.1 g carbohydrate (3.9 g fiber, 4.9 g sugar), 30.5 g protein.