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Introducing nutritional information for all Sophie-Safe Cooking recipes!
Breakfasts
Oatmeal Muffins: Servings 12, Calories 186, Fat 5g, Cholesterol 0mg, Protein 5g, Carbohydrates 32g, Fiber 4g, Sodium 214mg
Oatmeal Breakfast Cake: Servings 12, Calories 232, Fat 9g, Cholesterol 0mg, Protein 5g, Carbohydrates 34g, Fiber 4g, Sodium 214mg
Apple Muffins: Servings 24, Calories 148, Fat 4g, Cholesterol 0mg, Protein 5g, Carbohydrates 24g, Fiber 4g, Sodium 109mg
Oatmeal Pancakes: Servings 8, Calories 290, Fat 8g, Cholesterol 0mg, Protein 10g, Carbohydrates 47g, Fiber 8g, Sodium 236mg
Cranberry Bread: Servings 18, Calories 208, Fat 4g, Cholesterol 0mg, Protein 6g, Carbohydrates 38g, Fiber 5g, Sodium 195mg
Banana Bread: Servings 18, Calories 182, Fat 5g, Cholesterol 0mg, Protein 5g, Carbohydrates 30g, Fiber 5g, Sodium 107mg
Tropical Banana Bread: Servings 18, Calories 178, Fat 5g, Cholesterol 0mg, Protein 5g, Carbohydrates 29g, Fiber 4g, Sodium 107mg
Pumpkin Muffins: Servings 18, Calories 221, Fat 5g, Cholesterol 0mg, Protein 7g, Carbohydrates 38g, Fiber 5g, Sodium 111mg
Zucchini Bread: Servings 18, Calories 215, Fat 7g, Cholesterol 0mg, Protein 6g, Carbohydrates 34g, Fiber 5g, Sodium 173mg
Chocolate Zucchini Muffins: Servings 12, Calories 236, Fat 8g, Cholesterol 0mg, Protein 7g, Carbohydrates 36g, Fiber 5g, Sodium 177mg
Blueberry-Banana Smoothie: Servings 4, Calories 164, Fat 2g, Cholesterol 0mg, Protein 1g, Carbohydrates 37g, Fiber 3g, Sodium 69mg
Strawberry Smoothie: Servings 4, Calories 304, Fat 2g, Cholesterol 0mg, Protein 2g, Carbohydrates 75g, Fiber 4g, Sodium 70mg
Main Dishes
Chicken Strips: Servings 6, Calories 355, Fat 17g, Cholesterol 73mg, Protein 30g, Carbohydrates 21g, Fiber 1g, Sodium 982mg
Kielbasa Stew: Servings 10, Calories 453, Fat 19g, Cholesterol 46mg, Protein 20g, Carbohydrates 51g, Fiber 4g, Sodium 1019mg
Chicken Soup with Rice: Servings 6, Calories 272, Fat 7g, Cholesterol 56mg, Protein 22g, Carbohydrates 26g, Fiber 0g, Sodium 1351mg
Quick Beef-Vegetable Soup: Servings 6, Calories 251, Fat 16g, Cholesterol 57mg, Protein 16g, Carbohydrates 11g, Fiber 2g, Sodium 799mg
Mexican Beef with Rice: Servings 8, Calories 382, Fat 12g, Cholesterol 43mg, Protein 15g, Carbohydrates 51g, Fiber 2g, Sodium 645mg
Beef Soft Tacos: Servings 6, Calories 207, Fat 16g, Cholesterol 57mg, Protein 14g, Carbohydrates 1g, Fiber 0g, Sodium 421mg
Chicken Soft Tacos: Servings 6, Calories 135, Fat 7g, Cholesterol 46mg, Protein 17g, Carbohydrates 1g, Fiber 0g, Sodium 316mg
Potato Corn Chowder: Servings 6, Calories 325, Fat 8g, Cholesterol 0mg, Protein 7g, Carbohydrates 61g, Fiber 6g, Sodium 729mg
Shepherd's Pie: Servings 12, Calories 233, Fat 10g, Cholesterol 30mg, Protein 11g, Carbohydrates 27g, Fiber 2g, Sodium 745mg
Mary Alice's Zucchini and Rice: Servings 8, Calories 517, Fat 13g, Cholesterol 43mg, Protein 18g, Carbohydrates 81g, Fiber 3g, Sodium 568mg
Beef Pot Roast: Servings 8, Calories 322, Fat 9g, Cholesterol 66mg, Protein 29g, Carbohydrates 31g, Fiber 4g, Sodium 637mg
Pork Roast: Servings 8, Calories 519, Fat 30g, Cholesterol 60mg, Protein 24g, Carbohydrates 40g, Fiber 3g, Sodium 589mg
Easy Roasted Chicken and Gravy: Servings 8, Calories 276, Fat 19g, Cholesterol 105mg, Protein 21g, Carbohydrates 3g, Fiber 0g, Sodium 83mg
Granny's Meatloaf: Servings 16, Calories 404, Fat 23g, Cholesterol 62mg, Protein 17g, Carbohydrates 31g, Fiber 4g, Sodium 536mg
Porcupine Meatballs: Servings 4, Calories 715, Fat 24g, Cholesterol 85mg, Protein 29g, Carbohydrates 92g, Fiber 3g, Sodium 1260mg
Pantry Chili: Servings 6, Calories 480, Fat 17g, Cholesterol 57mg, Protein 29g, Carbohydrates 55g, Fiber 15g, Sodium 859mg
Melanie's Spaghetti Sauce: Servings 5, Calories 284, Fat 20g, Cholesterol 68mg, Protein 18g, Carbohydrates 9g, Fiber 2g, Sodium 631mg
Chicken Vegetable Soup: Servings 4, Calories 254, Fat 6g, Cholesterol 75mg, Protein 31g, Carbohydrates 18g, Fiber 3g, Sodium 1681mg
Lentil Stew: Servings 6, Calories 192, Fat 1g, Cholesterol 0mg, Protein 14g, Carbohydrates 34g, Fiber 17g, Sodium 749mg
Middle Eastern Chili: Servings 6, Calories 274, Fat 19g, Cholesterol 55mg, Protein 14g, Carbohydrates 12g, Fiber 3g, Sodium 220mg
Stuffed Green Pepper: Servings 4, Calories 370, Fat 24g, Cholesterol 85mg, Protein 22g, Carbohydrates 16g, Fiber 16g, Sodium 613mg
Baked Potato Soup: Servings 6, Calories 234, Fat 3g, Cholesterol 0mg, Protein 6g, Carbohydrates 49g, Fiber 4g, Sodium 727mg
Baked Potato Bar: Servings 6, Calories 212, Fat 0g, Cholesterol 0mg, Protein 6g, Carbohydrates 48g, Fiber 4g, Sodium 16mg
Creamed Chicken and Peas: Servings 6, Calories 180, Fat 10g, Cholesterol 44mg, Protein 15g, Carbohydrates 6g, Fiber 1g, Sodium 838mg
Tamale Pie: Servings 12, Calories 321, Fat 14g, Cholesterol 28mg, Protein 13g, Carbohydrates 42g, Fiber 5g, Sodium 638mg
Mom's Best Beef Stew: Servings 8, Calories 596, Fat 25g, Cholesterol 114mg, Protein 39g, Carbohydrates 57g, Fiber 9g, Sodium 800mg
Chicken and Squash Goulash: Servings 6, Calories 328, Fat 5g, Cholesterol 49mg, Protein 23g, Carbohydrates 47g, Fiber 4g, Sodium 835mg
Split Pea Soup: Servings 8, Calories 221, Fat 3g, Cholesterol 13mg, Protein 15g, Carbohydrates 35g, Fiber 14g, Sodium 48mg
Chicken Continental: Servings 6, Calories 294, Fat 7g, Cholesterol 37mg, Protein 17g, Carbohydrates 39g, Fiber 1g, Sodium 708mg
Sausage Potato Scramble: Servings 8, Calories 460, Fat 28g, Cholesterol 39mg, Protein 11g, Carbohydrates 41g, Fiber 4g, Sodium 684mg
Kim's Black Eyed Pea Soup: Servings 6, Calories 252, Fat 9g, Cholesterol 22mg, Protein 17g, Carbohydrates 25g, Fiber 4g, Sodium 1683mg
Chicken Enchiladas: Servings 8, Calories 243, Fat 5g, Cholesterol 28mg, Protein 16g, Carbohydrates 34g, Fiber 5g, Sodium 765mg
Spicy Chicken Bake: Servings 12, Calories 180, Fat 2g, Cholesterol 24mg, Protein 14g, Carbohydrates 27g, Fiber 4g, Sodium 596mg
Side Dishes
Mashed Potatoes: Servings 12, Calories 174, Fat 8g, Cholesterol 0mg, Protein 3g, Carbohydrates 27g, Fiber 2g, Sodium 363mg
Garlic Mashed Potatoes: Servings 12, Calories 147, Fat 5g, Cholesterol 0mg, Protein 3g, Carbohydrates 24g, Fiber 2g, Sodium 186mg
Corn Bread: Servings 12, Calories 217, Fat 5g, Cholesterol 0mg, Protein 5g, Carbohydrates 37g, Fiber 4g, Sodium 345mg
Fiesta Corn Bread: Servings 12, Calories 291, Fat 11g, Cholesterol 0mg, Protein 6g, Carbohydrates 44g, Fiber 5g, Sodium 309mg
Oven Fries: Servings 6, Calories 253, Fat 5g, Cholesterol 0mg, Protein 6g, Carbohydrates 48g, Fiber 4g, Sodium 727mg
Sweet Potato Fries: Servings 8, Calories 79, Fat 4g, Cholesterol 0mg, Protein 6g, Carbohydrates 11g, Fiber 1g, Sodium 6mg
Mary Alice's Garlic Hummus: Servings 16, Calories 55, Fat 2g, Cholesterol 0mg, Protein 3g, Carbohydrates 8g, Fiber 2g, Sodium 36mg
Summer Squash with Basil: Servings 4, Calories 51, Fat 4g, Cholesterol 0mg, Protein 1g, Carbohydrates 4g, Fiber 2g, Sodium 269mg
Margaret's Garden Special: Servings 4, Calories 68, Fat 4g, Cholesterol 0mg, Protein 2g, Carbohydrates 8g, Fiber 2g, Sodium 7mg
Whipped Pinto Beans: Servings 12, Calories 138, Fat 1g, Cholesterol 0mg, Protein 8g, Carbohydrates 26g, Fiber 10g, Sodium 4mg
Baconed Green Beans: Servings 6, Calories 34, Fat 2g, Cholesterol 3mg, Protein 2g, Carbohydrates 4g, Fiber 2g, Sodium 409mg
Baked Sweet Potatoes: Servings 6, Calories 98, Fat 0g, Cholesterol 3mg, Protein 2g, Carbohydrates 23g, Fiber 3g, Sodium 12mg
Nachos: Servings 12, Calories 409, Fat 19g, Cholesterol 27mg, Protein 16g, Carbohydrates 44g, Fiber 12g, Sodium 471mg
Guacamole: Servings 16, Calories 33, Fat 3g, Cholesterol 0mg, Protein 1g, Carbohydrates 2g, Fiber 1g, Sodium 69mg
Southwestern Beans: Servings 12, Calories 142, Fat 1g, Cholesterol 0mg, Protein 9g, Carbohydrates 26g, Fiber 10g, Sodium 722mg
Apple Saute: Servings 8, Calories 53, Fat 2g, Cholesterol 0mg, Protein 0g, Carbohydrates 10g, Fiber 2g, Sodium 0mg
Salads
Bacon Potato Salad: Servings 6, Calories 373, Fat 10g, Cholesterol 0mg, Protein 8g, Carbohydrates 67g, Fiber 6g, Sodium 377mg
Potato Salad with Kielbasa: Servings 6, Calories 300, Fat 10g, Cholesterol 0mg, Protein 6g, Carbohydrates 50g, Fiber 4g, Sodium 16mg
Taco Salad: Servings 6, Calories 409, Fat 21g, Cholesterol 57mg, Protein 24g, Carbohydrates 35g, Fiber 10g, Sodium 359mg
Mandarin Chicken Salad: Servings 6, Calories 121, Fat 5g, Cholesterol 35mg, Protein 14g, Carbohydrates 6g, Fiber 2g, Sodium 304mg
Curried Rice Salad: Servings 8, Calories 335, Fat 12g, Cholesterol 40mg, Protein 17g, Carbohydrates 29g, Fiber 2g, Sodium 598mg
Southwestern Green Salad: Servings 5, Calories 42, Fat 0g, Cholesterol 0mg, Protein 2g, Carbohydrates 10g, Fiber 3g, Sodium 18mg
Fruit Salad: Servings 10, Calories 73, Fat 2g, Cholesterol 0mg, Protein 1g, Carbohydrates 16g, Fiber 2g, Sodium 1mg
Waldorf Salad: Servings 6, Calories 91, Fat 3g, Cholesterol 0mg, Protein 0g, Carbohydrates 19g, Fiber 2g, Sodium 45mg
Spinach Salad: Servings 6, Calories 29, Fat 1g, Cholesterol 0mg, Protein 3g, Carbohydrates 3g, Fiber 2g, Sodium 143mg
Jeannie's Cranberry Salad: Servings 12, Calories 156, Fat 0g, Cholesterol 0mg, Protein 1g, Carbohydrates 39g, Fiber 4g, Sodium 1mg
Curry Dressing: Servings 12, Calories 45, Fat 5g, Cholesterol 0mg, Protein 0g, Carbohydrates 1g, Fiber 0g, Sodium 178mg
Taco Vinaigrette: Servings 12, Calories 87, Fat 9g, Cholesterol 0mg, Protein 0g, Carbohydrates 2g, Fiber 0g, Sodium 93mg
Sweet and Sour Vinaigrette: Servings 6, Calories 98, Fat 9g, Cholesterol 0mg, Protein 0g, Carbohydrates 5g, Fiber 0g, Sodium 178mg
Desserts
Spice Cake: Servings 16, Calories 384, Fat 11g, Cholesterol 0mg, Protein 11g, Carbohydrates 62g, Fiber 8g, Sodium 81mg
Chocolate Cupcakes: Servings 12, Calories 272, Fat 9g, Cholesterol 0mg, Protein 7g, Carbohydrates 42g, Fiber 5g, Sodium 197mg
Cinnamon Applesauce Cake: Servings 12, Calories 266, Fat 6g, Cholesterol 0mg, Protein 8g, Carbohydrates 47g, Fiber 7g, Sodium 162mg
Fudge Brownies: Servings 16, Calories 175, Fat 6g, Cholesterol 0mg, Protein 4g, Carbohydrates 28g, Fiber 3g, Sodium 95mg
Christina's Zucchini Brownies: Servings 24, Calories 171, Fat 6g, Cholesterol 0mg, Protein 4g, Carbohydrates 25g, Fiber 3g, Sodium 169mg
Blondies: Servings 16, Calories 150, Fat 3g, Cholesterol 0mg, Protein 4g, Carbohydrates 28g, Fiber 3g, Sodium 97mg
Baked Apples: Servings 4, Calories 129, Fat 0g, Cholesterol 0mg, Protein 1g, Carbohydrates 33g, Fiber 3g, Sodium 8mg
Fruit Crisp: Servings 6, Calories 363, Fat 12g, Cholesterol 0mg, Protein 8g, Carbohydrates 59g, Fiber 8g, Sodium 8mg
Coconut Cookies: Servings 3 dozen, Calories 147, Fat 6g, Cholesterol 0mg, Protein 4g, Carbohydrates 22g, Fiber 3g, Sodium 59mg
Oatmeal Cookie Cut-Outs: Servings 3 dozen, Calories 91, Fat 4g, Cholesterol 0mg, Protein 2g, Carbohydrates 13g, Fiber 2g, Sodium 33mg
Oatmeal Cookies (made with raisins): Servings 4 dozen, Calories 126, Fat 3g, Cholesterol 0mg, Protein 3g, Carbohydrates 21g, Fiber 3g, Sodium 27mg
Oatmeal Cookies (made with chocolate chips): Servings 4 dozen, Calories 139, Fat 5g, Cholesterol 0mg, Protein 3g, Carbohydrates 22g, Fiber 3g, Sodium 27mg
Oatmeal Jammers: Servings 3 dozen, Calories 128, Fat 4g, Cholesterol 0mg, Protein 3g, Carbohydrates 20g, Fiber 3g, Sodium 52mg
Chocolate Mint Cookies: Servings 3 dozen, Calories 138, Fat 6g, Cholesterol 0mg, Protein 3g, Carbohydrates 20g, Fiber 2g, Sodium 49mg
Fudge Cookies: Servings 3 dozen, Calories 138, Fat 6g, Cholesterol 0mg, Protein 3g, Carbohydrates 20g, Fiber 3g, Sodium 49mg
Fudgy Thumbprint Cookies: Servings 2 1/2 dozen, Calories 106, Fat 3g, Cholesterol 0mg, Protein 3g, Carbohydrates 18g, Fiber 2g, Sodium 49mg
Stovetop Chocolate Cookies: Servings 2 1/2 dozen, Calories 145, Fat 6g, Cholesterol 0mg, Protein 3g, Carbohydrates 22g, Fiber 2g, Sodium 21mg
Ginger Apricot Cookies: Servings 2 1/2 dozen, Calories 140, Fat 5g, Cholesterol 0mg, Protein 3g, Carbohydrates 22g, Fiber 3g, Sodium 57mg
Gingerbread Cookies: Servings 2 1/2 dozen, Calories 159, Fat 4g, Cholesterol 0mg, Protein 5g, Carbohydrates 27g, Fiber 4g, Sodium 36mg
Fancy Lemon Sandwich Cookies (cookie only): Servings 5 dozen, Calories 129, Fat 5g, Cholesterol 0mg, Protein 3g, Carbohydrates 19g, Fiber 3g, Sodium 57mg
Fancy Lemon Sandwich Cookies (2 cookies w/frosting): Servings 2 1/2 dozen, Calories 296, Fat 11g, Cholesterol 0mg, Protein 6g, Carbohydrates 44g, Fiber 5g, Sodium 114mg
Fruit-Filled Cookie Bars: Servings 16, Calories 179, Fat 6g, Cholesterol 0mg, Protein 4g, Carbohydrates 29g, Fiber 3g, Sodium 28mg
Pumpkin Pie Morsels: Servings 2 dozen, Calories 100, Fat 4g, Cholesterol 0mg, Protein 2g, Carbohydrates 15g, Fiber 2g, Sodium 40mg
Chocolate Marshmallow Cookies: Servings 3 dozen, Calories 144, Fat 4g, Cholesterol 0mg, Protein 3g, Carbohydrates 24g, Fiber 2g, Sodium 53mg
Creamy Frosting: Servings 12, Calories 118, Fat 4g, Cholesterol 0mg, Protein 0g, Carbohydrates 20g, Fiber 0g, Sodium 1mg
Citrus Frosting: Servings 12, Calories 116, Fat 4g, Cholesterol 0mg, Protein 0g, Carbohydrates 20g, Fiber 0g, Sodium 0mg
Chocolate Frosting: Servings 12, Calories 130, Fat 5g, Cholesterol 0mg, Protein 0g, Carbohydrates 21g, Fiber 0g, Sodium 3mg
Peppermint Frosting: Servings 24, Calories 186, Fat 2g, Cholesterol 0mg, Protein 0g, Carbohydrates 43g, Fiber 0g, Sodium 10mg
Cookie Cutout Icing: Servings 30, Calories 17, Fat 2g, Cholesterol 0mg, Protein 0g, Carbohydrates 4g, Fiber 0g, Sodium 1mg
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