Per serving: Calories 290, Fat 5 g (Saturated 2.5 g, 0.2 0 g), Cholesterol 15 mg, Sodium 340 mg, Carbohydrate 49 g (Fiber 4 g, Sugars 6 g), Protein 12 g.
Serve with 4 oz (113 g) lean protein such as canned tuna or salmon, grilled chopped chicken, beef, or pork, or tofu.