Asian American Chicken-Vegetable Wraps

I am such a lazy cook that I always look for ways to shorten cooking times. You see, I am one of those virtual work warriors that has a home office. Working out of the house isn't that easy. Telecommuting means working during odd hours of the day --- and night.

During one of my sojourns to DELI 4 U, an ethnic Polish deli across the street from our home, I discovered some amazing delectable and affordable food products, even if I don't read or speak Polish. I thought, "Wow, this must be how non-Filipinos feel when they go inside Seafood City!" Sometimes, I'm the only Asian who stalks the aisles of this deli. The owners and staff make me feel at home. I oftentimes ask my husband to buy my favorite Seaweed Salad that is spiked with sesame seeds and sliced chilis. Apparently, the deli's staff knows all about my esoteric, healthy favorites. Don't get me going about their homemade poppysead bread and their fabulous chicken sausages, Italian style. Mamma Mia!

Last week, I bought some of their skinless chicken breasts. They weren't like the ones you get at Costco --- flash-frozen, skinless, and skinny. These chicken breasts were fresh, thick and juicy!

I had defrosted the chicken breasts yesterday. I also promised my husband that I would cook more healthy meals so this was my chance to prepare another simple meat-and-vegetable dish for us. I didn't tell my husband that I was SO tired after working more than 12 hours. So, I looked at the freezer and found a package of stir-fry vegetables from Deli 4 U. It said: Warzywa na patelnie z cukinia i ryzem, Stir-fry vegetables with Courgette and Rice. Brand name: Fritar. Weight: 480 grams. It came with a dry spice packet which I decided not to use for my recipe.

As it turned out, my husband enjoyed his meal. Lucky me, I earned brownie points especially since he is quite a competitive cook and fastidious diner.

Here is the recipe I created. Four large servings as a one-meal dish and most likely good for eight to 10 wraps. Each tortilla is 190 calories each. Add the chicken and vegetables --- and I'm sure we have a filling, healthy meal or snack for under 450 calories per wrap!



ASIAN AMERICAN CHICKEN-VEGETABLE WRAPS

The chicken-vegetable dish:

2 tbsps. extra-virgin olive oil (Kirkland brand, from Costco)
1 chicken breast, sliced into 3/4" cubes (from Deli 4 U)
2 tsps. or more of Emeril's Asian Essence
1/2 cup whole fancy Cashew Nuts (Kirkland brand, from Costco)
1 package frozen stir-fry vegetables, about 1 lb. or 480 gms. (from Deli 4 U)
1 tbsp. soy sauce (Sempio Soy Sauce, from a Korean store)
1 tbsp. rice cooking wine (salt added rice cooking wine, from a Korean store)
salt to taste (I use Alessi 100% Mediterranean sea salt, Sale Marino, from Trader Joe's)

Wraps:

A package of El Milagro Harina/Flour Tortillas (10 count). I buy mine at a Mexican grocery.

Procedure:

1. Slice the chicken breasts into cubes and coat with Emeril's Asian Essence spices.

2. Open a package of stir-fry vegetables. Do not use the spice packet that comes with it.

3. In a large alumimum or teflon-type frying pan or saucepan over medium-high heat, heat the oil.

4. Stir-fry the chicken cubes until 3/4's done.

5. Add the cashews to the chicken cubes.

6. Add the package of vegetables. Cook over low heat for about 10 minutes.

7. Add soy sauce and rice wine. Cook for about five more minutes or until the vegetables are heated through and the cashews are medium-soft. Turn up the heat a little bit. Add salt to taste. This is not a runny, saucy entree. This dish has a little bit of sauce that works well with freshly-made rice, pasta, or potatoes.

8. At this point, you can serve this as a dish OR you can continue making the wraps.

Assembling A Wrap:

I use the microwave to heat the wraps.

1. Use kitchen paper or waxed paper (the type you get at Costco). Lay a tortilla on a sheet of waxed paper, then place another sheet of waxed paper over the tortilla.

2. Heat each tortilla for 20 seconds in the microwave.

3. Remove the waxed paper over the tortilla.

4. Add about 1/4 cup (or 4 heaping tablespoons) of the Chicken-Vegetable mixture on top of the tortilla.

5. Wrap the tortilla like a burrito. Wrap the waxed paper over the wrap. You can use a refrigerated chicken-vegetable mixture.

Note: This is an excellent lunch at the office. Just microwave at 50% for about 1 minute, 30 seconds if you had refrigerated the wrap.

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Chicken-Prosciutto Rolls in Lemon-Thyme Biryani

May 5, 2009

It's Cinco de Mayo!

Yesterday, it was Myrna's birthday (my sister). Although we didn't get together, I celebrated her birthday by creating a new simple, healthy dish that didn't have too many ingredients. I kept thinking that she would want to try this out some day. Then, I remembered that I had kept this Biryani spice mix that my friend, Padma Mangharam Siap, had introduced me to during a field trip to a special district in Chicago --- DEVON --- where South Asians, Russians, Muslims, and other ethnic groups commingled in commercial "bliss." When you hear the names, Chicken Biryani or Beef Biryani, please note that the dishes are mildly spicy, Sindhi style.

At the Indian grocer, A to Z Pantry, at the corner of North Elmhurst Road and Camp McDonald, I had tried to get "Harry" to give me recipes for the past 2-1/2 years. I was trying to be helpful. I wanted more SPICE for my recipes without the food necessarily getting hot, as in fiery and smoldering to my taste buds. I explained to "Harry" that many of his customers were non-Asian and would benefit from knowing how certain spices in his ethnic retail store's shelves could make their American home cooking sizzle.

I have used my Biryani spice mix in my barbecued pork, chicken, and beef dishes. For non-South Asian cooks, just use a little bit of the spice. Add Filipino white vinegar (the most popular brand being Datu Puti Cane Vinegar, a.k.a. Sukang Maasim), some soy sauce, or oyster sauce, and a little sesame oil. Yummy barbecues!

The following recipe is meant for the typical Midwest kitchen. There are some Italian, German, and Polish immigrants in my lovely white picket fence neighborhood so I thought I'd share my simple recipe with them also.

All my neighors would have to do is make a trip to "Harry's" store, A to Z Pantry: Indian Grocers, and buy any Biryani mix. Of course, my neighbors can buy their lottery tickets or "scratch-offs" there as well.

CHICKEN-PROSCIUTTO ROLLS IN LEMON-THYME BIRYANI

6 skinless chicken breasts, defrosted
12 slices of prosciutto
1 tsp. of Biryani mix per chicken breast (you can use more!)
1 sprig of fresh thyme, chopped (without the stem)
1/2 lemon
about 2 to 3 tbsps. of extra virgin olive oil
salt and pepper to taste
12 toothpicks

1. Preheat oven to 350 degrees Fahrenheit.
2. Rub each chicken breast with 1 tsp. (or more) Biryani mix. Set aside.
3. Use a plate to assemble the following for each chicken breast:
- Put a piece of prosciutto on the plate.
- Put the chicken breast on top of the prosciutto.
- Then, on the top layer, add another piece of prosciutto.
- Roll the chicken breast tightly.
- Secure the chicken-prosciutto roll with two toothpicks.
4. Get an oven-proof baking dish and arrange the chicken-prosciutto rolls on it.
5. Drizzle extra virgin olive oil over the rolls.
6. Squeeze the juice of a 1/2 lemon over the rolls.
7. Sprinkle the chopped thyme over the rolls.
8. Season the chicken-prosciutto rolls with a little salt and pepper. (If the proscuitto is not very salty, you can add more salt.)
9. Bake uncovered for about 25 minutes. Turn the chicken rolls so the bottom part of the chicken breasts get browned.
10. Cook for an additional 10 to 15 minutes.
11. Before serving, cut each roll into four slices. (Do remember to remove the toothpicks.)
12. Serve hot. Spoon the Lemon-Thyme Biryani juices over the chicken-prosciutto rolls.

SERVE WITH LEMON RICE.

The brand A to Z Pantry carries is MTR Imports, Inc. Ready-to-Eat Lemon Rice. What I like about this rice-in-a-pouch is that I don't need to cook! All I do is immerse the unopened pouch of rice in boiling water for about 5 minutes. After I remove the hot rice from its foil container, I would mix it with pre-roasted pine nuts. If I'm more adventurous, I would garnish the top of the rice with sauteed scallions or chopped green onions. Your family or guests will not be able to figure out that you've just spiked a traditional recipe with the best of South Asian spices.

This dish would make a great potluck meal since it can be gently reheated.

Bon Appetit!

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Hummus is A Dieter's Best Friend

Hummus and pita bread are such healthy choices in my life that my food shopping always include these delicious items. The Filipina in me loves the lemony after-taste in the hummus. I particularly favor the hummus spreads from Trader Joe's --- and although I also enjoy my Trader Joe's Naan bread, I've been buying their Middle-Eastern flat bread recently.

I substitute hummus for any wraps that ask for cheese spreads or sour cream.

In May of 2001, I had to prepare vegetarian sandwiches for my friends when we attended HH The Dalai Lama's teachings at the Shoreline Auditorium in Mountain View, California. Since Noam, one of my friends, was a real vegan, I was challenged to come up with my own recipe just for him. I used the classic Hye Roller Bread, a standard in making Vegetarian Hye Roller Wraps at that time. Today, there are more types of wraps that keep me interested...

There is going to come a time when I will make my own hummus at home. I found a really good YouTube video from Dede's Mediterranean Kitchen, a website on easy, healthy, Mediterranean Cooking. Thank you, Dede! I'll be using your recipe as a guide to making my own Lorna's Hummus.

Here is Dede's Famous Hummus, courtesy of YouTube.com!



From Dede's website: The Famous Hummus

1/4 Cup Yogurt
1 Can Garbanzo Beans "Chick Peas"
1/2 Cup Tahini (Sesame Seed Paste)
1/2 Cup Lemon Juice
2-3 Cloves of Garlic
1/2 Tsp of Salt
1/4 Tsp citric acid "if you need more lemon taste"
2 Tbs water "if to thick"
3-4 Fresh Mint Leaves "for taste"
2 Tbs of Fresh Parsley "for garnish"
1 Tsp of Cayenne Pepper or Paprika "for garnish"
1/4 Cup of Olive Oil "for garnish"

Mix first 9 ingredients and blend until smooth and to desired thickness. Garnish with parsley, cayenne pepper and olive oil.

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Ezekiel 4:9 Cinnamon Raisin Bread, The Original Flourless Low Glycemic Whole Grained Bread

It's been more than six months now since I first started eating this wonderful bread. It's available at most health-related food shelves in a supermarket. I buy mine from Trader Joe's.

Although I would like to change my diet to a more plant-based one, this is a time in my life that I'm learning to balance my carnivorous desires with vegetarian delights. Thus, this is my renewed effort at updating my blog with my own fresh discoveries and realizations.

For instance, I just read from RunTex.com about some of their tips on how to switch my diet to a plant-based one. I did not agree with their non-recommendation of coconut oil since the Philippines has made great inroads on the virtues of virgin or extra-virgin coconut oil.

I'm quoting a paragraph here to make you salivate!

"Try to keep lunch to soup and bread, salads, or sandwiches. Spread a no fat wrap (Ezekiel makes an easily available one) with lots of a zero fat hummus (there are two we have found, one made by Oasis Classic Cuisine the other by Sahara Cuisine or you can make your own without tahini using chick peas, lemon, garlic as a base.) then put chopped cilantro, chopped green onions, shredded carrots, cucumbers, tomatoes, peppers, thawed frozen corn, maybe beans, rice, cooked broccoli, mushrooms, etc. and top with lots of spinach or lettuce. Roll it up into a sausage like shape, cut in half, put on a baking sheet and bake in a high oven about ten minutes at 450 until the wrap is crisp."

Back to Ezekiel.

I was researching on why this particular brand name is Ezekiel until I found out that "Ezekiel bread is the recipe God gave Ezekiel in Ezek 4.9 and told him to eat for 390 days."

I found a recipe from FoodDownUnder.com for those who want to make Ezekiel Bread from scratch.

Scientists also tested the Ezekiel bread recipe. Here's a quote from one of the posts at KnifeForums.com.

"A modern day interpretation of the Ezekiel recipe calls for the following: 20 parts wheat, 12 parts Spelt, 4 parts Hulled Barley, 2 parts Hulled Millet, 2 parts lentils, 2 parts Pinto Beans, 1 part Great Northern Beans, 1 part Kidney Beans.

Modern Food scientists have found that Ezekiel Bread is surprisingly complete in nutrients, containing all 8 essential Amino Acids. It only lacks the vitamin provided by sunlight that converts cholesterol in the skin into Vitamin D, which is then absorbed into the bloodstream.

Ezekiel Mix can be ground into flour to make Ezekiel Bread, used to make Soup, Stews or Porridge. Ezekiel Flour can also be added to other bread flour recipes to enhance nutrition.

You can make your own Ezekiel Mix, or do as we do. We purchase the mix from Walton Feed. They sell Ezekiel Mix in 25 pound bags, #10 cans with oxygen absorbers and Super Pails. (6 gallon air tight plastic food grade pail, containing the mix in a sealed mylar bag with oxygen absorbers.)

To grind the mix into flour you must use a grain mill. Because of the beans in the mix, you cannot use a stone mill because it will plug up the stones."

Nutrition facts are found here. Each slice has 80 calories (5 unsaturated fat calories, 18 grams carbohyrdate calories), certified organic.

Quoted from FreshAbundance.com:

Ezekiel 4:9® Organic Sprouted Whole Grain Products are:

* Flourless, * Complete Protein,
* and Sprouted Whole Grain

Food for Life discovered when these six grains and legumes are sprouted and combined, an amazing thing happens. A complete protein is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high, that it is 84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids. There are 18 amino acids present in this unique bread – from all vegetable sources – naturally balanced in nature.

Ezekiel 4:9® Bread, made from freshly sprouted organically grown grains, is naturally flavorful and bursting with nutrients. Rich in protein, vitamins, minerals and natural fiber with no added fat. Try it served warm to release its exceptionally rich nutty flavor.

Ingredients: Organic Sprouted Wheat, Organic Sprouted Raisins, Organic Sprouted Barley, Organic Sprouted Millet, Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Sea Salt, Cinnamon.

Dairy free, Vegan, Kosher

There are infinite possibilities for this bread. Use your own combination. Here are some of my recipes.

Masala Veggie Burger with Mango Chutney on Cinnamon-Raisin Ezekiel Bread

From Trader Joe's, buy:

Trader Joe's Vegetable Masala Burger (vegan)
Cinnamon-Raisin Ezekiel 4.9 Bread (vegan)
Alfafa Sprouts
Organic Vine-ripened tomatoes
Trader Joe's Organic Micro Greens
Organic Earth Balance Whipped Buttery Spread, 100% vegan

From Cost Plus World Market or other places, buy:

Patak's Sweet Mango Chutney, A mild chutney with a fruity, tropical sweetness

Procedure:

1. Lightly oil a preheated pan or cast-iron skillet (I use a skillet). You can use Earth Balance for a buttery taste.

2. Heat a masala vegetable burger for 3-4 minutes on each side or until thoroughly heated. Set aside.

3. You can toast two slices of the Ezekiel bread at this time

OR

3. Using the same skillet, add about 2 tsps. of Earth Balance and lightly toast the bread slices, turning them over to make sure the other side gets the melted "butter."

4. Assemble your burger sandwich.

On each slice of bread, spread about 1 tsp. of the Patak sweet mango chutney.
Add some alfafa sprouts.
Add two sliced tomatoes.
Add the micro-greens.
Add the masala vegetable burger.

Since I oftentimes crave for something sweet, the explosion of sweet and spicy in this veggie burger is to die for! This tastes good whether served warm or at room temperature.


Ezekiel 4.9 Cinnamon-Raisin Toast with Non-Fat Cheese Spread (Made from Non-Fat Yogurt)


Prepare the "Cheese" Spread two days before using:

1. Buy a small container of any low-fat or non-fat plain yogurt. The brand I use is from Trader Joe's: FAGE Total 0% All Natural-NonFat Greek Strained Yogurt.

2. Using a double layer of cheese cloth (or for the Philippines, "sako sa harina"), empty the contents of the container (yogurt) into this make-shift strainer. The goal is to gently strain the water out of the yogurt and make your own cheese spread.

Since I have cheese cloth bags that fit over a large glass comfortably, I am able to put the yogurt inside the cloth bag, and there is still space in the glass for the water to accumulate.

3. Cover the glass or strainer with plastic wrap and tie it up with a rubber band so air doesn't get into the mixture. Store inside the refrigerator.

4. In two days, you can see a nice cheese spread forming.

5. You can mix herbs with your cheese. Anything from minced onions, chives, garlic, whatever.

For your snack:

1. Toast your Cinnamon Raisin Ezekiel 4.9 bread slices.

2. Spread lavishly with your homemade cheese spread.

3. If you have a sweet tooth, add a "no sugar added" type of jam. I love using Stonewall Kitchen's Fig and Ginger Jam.

:-)

I found other recipes using Ezekiel 4.9 Cinnamon Raisin Bread. I am including them here as well.


Ezekiel Organic French Toast

Lorna's notes: Even if you don't have Ezekiel bread, whole wheat bread is a wonderful substitute.

Ingredients:

8 slices Ezekiel Bread
1 Large container Organic Cream Cheese
8-10oz Organic Strawberry Preserves
1 Organic large brown egg
2 Tbsps Organic milk
2 Tbsps Organic butter (Lorna uses Earth Balance)

Directions:

1. Beat egg and mix with milk.

2. On 4 slices of bread, spread cream cheese and cover with remaining bread (like a sandwich).

3. Dip in the egg and milk mixture and put in a frying pan of melted butter (Use Earth Balance - Lorna's advice).

4. Brown on both sides.

5. To hasten the cream cheese to melt, cover a few minutes.

6. Serve immediately with warm strawberry preserve spooned on top of the French Toast.

*Sprinkle with powdered sugar and top with a fresh strawberry.


Recipe for Home-Made Ezekiel Bread
Excerpts from www.Bread-Bakers.com


Ezekiel's Six-Grain Bread

This recipe is found in Ezekiel 4:9, where God tells the prophet,
"Take wheat and barley, beans and lentils, millet and spelt; put them
in a single vessel and make bread out of them".

Yield: 2 loaves

2 C warm water
2 pkg yeast
2 Tbsp honey
1/4 C vegetable oil
2 tsp salt
1 1/2 C graham (whole wheat) flour, divided
1/4 C lentil flour
1/4 C white bean flour (fava, navy, etc.)
1/4 C barley flour
1/4 C millet flour
1/4 C spelt flour
1 1/2 Tbsp ground coriander
2 to 2 1/2 C bread flour
Sesame or poppy seeds (optional)

Combine water, yeast, honey, oil, and salt in a large bowl, stir to
dissolve. Stir in 1/2 C of the graham flour. Beat thoroughly. Let
stand 10 minutes, or until foamy.

Sift the remaining 1 C graham flour, lentil flour, bean flour, barley
flour, millet flour, spelt flour and coriander together. Stir until
well blended.

Add flour mixture, about 1 C at a time, to the yeast mixture,
stirring thoroughly after each addition. Add enough of the bread
flour to make a stiff dough that pulls away from the sides of the bowl.

Turn the dough out onto a lightly floured surface and knead 10 to 12
minutes. Place in an oiled bowl and cover. Let rise 1 1/2 hours, or
until dough has doubled in bulk.

Punch down dough. Knead lightly, then let dough rest 5 minutes.
Divide in half and shape into two round loaves. Place loaves on a
lightly greased baking sheet. Cover and let rise 30 to 45 minutes, or
until doubled. While dough is rising, preheat oven to 350F. If
desired, lightly brush the tops of risen loaves with water and
sprinkle with sesame or poppy seeds. Bake in a 350F oven for about 45 minutes, or until tops are browned and loaves sound hollow when
tapped. Remove from baking sheets and let cool on wire racks.

Note: to make the bean or grain flours, grind dried beans or whole
grains in an electric blender or food processor. Do not grind more
than 1/4 C at a time

and take lots of breaks so your machine doesn't overheat. It will
take quite some time to grind the flour. Sift the ground mixture
though a fine sieve before use, or use a regular flour sifter if you
want a coarser blend.

These various flours absorb moisture at different rates, so be sure
to follow the directions about sifting them together before adding
them to the yeast mixture. Pearl barley can be used to make the barley flour.

From Breaking Bread with Father Dominic, by Father Dominic Garramone

=====

Ezekiel Bread (Ezek 4:9 NKJ Version) 1.5 lb (Bread Machine)

This bread recipe is for Ezekiel bread, which is the recipe God gave
Ezekiel in Ezek 4.9 and told him to eat for 390 days. This recipe is
made easier in that you can use cooked beans rather than grinding
beans as a lot of other Ezekiel bread recipes are. However, a batter
bread is probably closer to what Ezekiel actually ate. There are
additions such as honey, salt, olive oil, and a little gluten flour to help it out in the bread machine, but then the text doesn't mention the water that would be needed to make bread either. Since I am not good at making bread by hand, I've modified the recipe from the verse for the bread machine. I started with other
recipes and modified them for the NKJ version. I used this version because it agrees with Strong's concordance, and others. The Old English in the KJV had fitches, which was translated various ways by some. say is spelt).

"And take for yourself wheat, barley, beans, lentils, millet, and
spelt; put them into one vessel, and make bread of them for yourself
. . . This is the first time I have posted this recipe with the
nutritional information (and the 2nd time altogether). 14.2% calories from fat.

:-)

DEFINITIONS:

Vegan - from Trader Joe's


Products that are free of all animal products and /or by-products, including meat, poultry, fish, eggs, dairy, honey, gelatin, lanolin, confectioner’s glaze and carmine

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A Diabetes-Friendly Supermarket Shopping Trip

I just got back from Safeway, which is only across the street from where I live.

I had wanted to buy this blood pressure kit for the wrist but the pharmacist at Walgreens told me that the blood pressure kit for the arm was more accurate. $39.99 for the wrist-type versus $89.99 for the arm-type.

"I can't afford the arm-type!" I exclaimed!

The pharmacist understood. "Try Costco."

"Let me think about it," I replied, thankful for her advice.

That's also how I forgot to buy Splenda at Safeway. I couldn't decide about the price difference of the blood pressure kits.

So, here's what I bought today. This will hopefully last a week or more. I'm also going to write how I use some of these diabetes-friendly food items. Yes, recipes for the busy and lazy cook. That's me!

I am not writing the fat content of most of the items, just the carbohydrate content or CHO. I also listed the calories and the prices so I could do some comparison-shopping later.

1. "Salad Cosmo" Mung Bean Sprouts - 16 ozs. (1 lb. or 454 gms.)
Serving Size: 3/4 cup (85 gms.), 24 calories, total CHO = 5 gms., Sugars = 1 gm.
Servings per container: 5.3
Cost: $.99 per package

2. "Live Gourmet" Butter Lettuce
a.k.a. "Absolutely Fresh Because It's Still Alive!" referring to hydroponically-grown vegetables
Cost: $2.99 per package

This is for my salads.

3. "Monterey Clean n Ready" Sliced Mushrooms
Pre-Cleaned Mushrooms / No Preservatives, Washed and Rinsed
Cost: $2.99 per package

This is for my salads.

4. "Soy Deli" Savory Organic Baked Tofu - 8 ozs. (227 gms.)
Serving Size: 3 ozs. (85 gms.), 130 calories; calories from fat = 60 calories
Servings per container: about 2.7
Cost per package: $3.99

I tried this out for the first time a week ago --- and I was pleased with how it tasted on my palate. I just had to buy this again!

5. "Melissa's" Baby Dutch Yellow Potatoes - 24 ozs. (680 gms.), about 30 petite potatoes
"No Butter Required"
Cost per package: $3.99

6. English Cucumbers - seedless, 1.75 lb. (1 piece)
Cost: $.79/lb.
Cost per cucumber: $2.69

I cut diagonal slices of this cucumber and store them in a dry, plastic container.

7. "Fresh Gourmet" Crispy Onions, Garlic Pepper Flavor - 3.5 ozs. (99 gms.)
"Crunchy Toppings for Salads --- and More!"
Serving Size: 1-1/2 Tbsps. (7 gms.), 35 calories; fat = 2 gms. (no trans fat), CHO = 4 gms.
Servings per container: about 14
Cost per container: $2.99

Here's my dirty little secret! I found a safer alternative to potato chips! I bought two bags of this product: one for snacking and one for my salads. I calculated that if I polish off one package, it would be 35 calories multiplied by 14 calories equals 490 calories or 56 gms. of carbohydrates. I know it's still a sin!

8. "Calbee Snack Salad" Snapea Crisps, Original Flavor - 3.3 ozs. (95 gms.)
Serving size: 1 oz., 28 gms. (about 22 pieces); 150 calories, calories from fat = 70, total CHO = 14 gms., sugars less than 1 gm.
Servings per container: 3.3
Cost per container: $1.50

Sometimes, I choose the Caesar Salad Flavor. Yes, I'm guilty of using this as a snack food, not as a topping for my salads.

9. "Sun-Maid" Raisins - 12 ozs. (340 gms.)
100% natural, no fat, no cholesterol
Serving size: 1/4 cup (40 gms.); 130 calories, total CHO = 31 gms., sugars = 29 gms.
Servings per container: about 9
Cost per container: $2.99

Fruit-on-the go! Whenever I need a "sugar fix," raisins are good. Just don't overdo it.

10. "The Produce Stand" Pitted Dates, Grown in California - 8 ozs. (226 gms.)
No fat calories!
Serving size: 5 to 6 dates (40 gms.); 120 calories, total CHO = 31 gms., sugars = 29 gms.
Servings per container: about 6
Cost per container: $2.49

I really have a sweet tooth! Instead of chocolates, I'd rather choose dates.