Let me tell you, I’m always on the hunt for exciting vegetarian dishes that can hold their own at any barbecue or dinner party. We’ve all had grilled corn on the cob, and it’s a classic for a reason. But recently, I stumbled upon something that completely transformed my perception of corn: Corn Riblets! The first time I made them, skepticism was high in my household. “Corn ribs? Really?” my husband questioned, raising an eyebrow. But one bite, and all doubts vanished. The crispy, curled edges, the smoky char, the burst of sweet corn flavor intensified by a savory, slightly spicy coating – it was an absolute revelation. My kids, who are usually picky eaters, devoured them, comparing them to “vegetarian fries” and begging for more. Since then, Corn Riblets have become our go-to appetizer, side dish, and even a fun, light meal on their own. They’re surprisingly easy to make, incredibly versatile, and guaranteed to impress both vegetarians and meat-eaters alike. Prepare to be amazed by this humble vegetable transformed into a crispy, craveable sensation – Corn Riblets are about to become your new favorite way to enjoy corn!
Ingredients: The Simple Symphony for Spectacular Corn Riblets
The beauty of Corn Riblets lies in their simplicity. With just a handful of readily available ingredients, you can create a dish that’s bursting with flavor and texture. The focus is on enhancing the natural sweetness of the corn and achieving that irresistible crispy exterior. Here’s a breakdown of the ingredients you’ll need to create these vegetarian marvels:
- Corn on the Cob: 4 ears of fresh Corn on the Cob
- The Star of the Show: Fresh corn on the cob is the absolute foundation of this recipe. Look for ears that are plump, heavy for their size, and have bright green husks. The kernels should be milky and not overly dry. While you can technically use frozen corn on the cob (thawed completely), fresh corn will provide the best flavor and texture for riblets. The sweetness and natural moisture of fresh corn are essential for creating juicy and flavorful riblets. Choose ears that are relatively straight, as this will make the riblet cutting process easier.
- Olive Oil: 2 tablespoons Olive Oil (Extra Virgin Olive Oil preferred)
- Coating and Crispness: Olive oil is crucial for coating the corn riblets, helping them to crisp up beautifully during cooking. Extra virgin olive oil adds a subtle fruity flavor, but regular olive oil or even avocado oil will also work well. The oil helps to distribute the seasonings evenly and promotes browning and crisping in the oven, on the grill, or in the air fryer.
- Smoked Paprika: 1 tablespoon Smoked Paprika
- Smoky Depth and Color: Smoked paprika is the secret ingredient that elevates these corn riblets from ordinary to extraordinary. It imparts a deep, smoky flavor that mimics the taste of barbecued ribs, adding a layer of complexity and richness. It also contributes a beautiful reddish-orange color to the riblets. Don’t substitute with regular paprika, as smoked paprika is essential for that authentic smoky flavor.
- Garlic Powder: 1 teaspoon Garlic Powder
- Savory Umami and Aroma: Garlic powder provides a savory umami depth and a pungent aroma that complements the sweetness of the corn and the smokiness of the paprika. It adds a foundational savory note to the seasoning blend, enhancing the overall flavor profile.
- Onion Powder: 1 teaspoon Onion Powder
- Sweet and Savory Balance: Onion powder adds a subtle sweetness and a mild oniony flavor that balances the garlic powder and complements the other spices. It contributes to the overall savory complexity of the seasoning, adding another layer of flavor.
- Chili Powder: 1 teaspoon Chili Powder (Mild or Medium, adjust to taste)
- Warmth and Gentle Spice: Chili powder provides a gentle warmth and a subtle spiciness that adds a pleasant kick to the corn riblets without being overpowering. Use mild or medium chili powder for a balanced flavor, or adjust the amount to your preference if you like more heat. For a spicier version, you can use a spicier chili powder blend or add a pinch of cayenne pepper.
- Cumin: ½ teaspoon Ground Cumin
- Earthy Warmth and Depth: Ground cumin adds an earthy warmth and depth of flavor that enhances the smoky and savory notes of the paprika and chili powder. It provides a grounding spice that complements the other seasonings and adds complexity to the overall flavor profile.
- Salt: 1 teaspoon Salt (or to taste, Kosher salt preferred)
- Flavor Enhancer and Seasoning Base: Salt is essential for enhancing all the flavors in the recipe and seasoning the corn riblets properly. Kosher salt is preferred for its coarser texture and pure flavor, but table salt will also work. Adjust the amount of salt to your taste preference, keeping in mind that you can always add more salt later if needed.
- Black Pepper: ½ teaspoon Black Pepper (Freshly ground preferred)
- Pungency and Flavor Depth: Freshly ground black pepper adds a pungent bite and a layer of flavor depth that complements the other spices and enhances the overall seasoning. Freshly ground pepper has a brighter and more aromatic flavor than pre-ground pepper.
- Optional: Sauce for Serving (BBQ Sauce, Ranch, Chipotle Mayo, etc.)
- Dipping Delight and Flavor Customization: While Corn Riblets are delicious on their own, offering a selection of sauces for dipping elevates the experience and allows for flavor customization. BBQ sauce, ranch dressing, chipotle mayo, or even a simple lime crema are all fantastic options. Choose sauces that complement the smoky and savory flavors of the riblets and cater to your guests’ preferences.
Instructions: Crafting Crispy Corn Riblets – Step-by-Step Guide
Making Corn Riblets is surprisingly straightforward, but there are a few key steps to ensure you achieve that perfect crispy, flavorful result. Follow this step-by-step guide, and you’ll be enjoying these vegetarian delights in no time:
- Prepare the Corn: Shuck the corn on the cob, removing all the husks and silk. Rinse the corn cobs under cold water and pat them dry with paper towels. This step is crucial to ensure the seasonings adhere properly.
- Cut the Corn into Riblets: This is the slightly trickier part, but with a sharp knife and a stable cutting board, it’s easily manageable. Stand one ear of corn upright on its flat end. Carefully slice lengthwise down the center of the cob, dividing it in half. Then, place each half cut-side down and slice lengthwise again, creating four “riblets” from each ear of corn. You should end up with 16 riblets from 4 ears of corn. Be cautious and take your time with this step to avoid cutting yourself. A large, sharp chef’s knife or a cleaver works best for this task.
- Preheat your Cooking Method: Preheat your oven to 400°F (200°C) for baking, prepare your grill for medium-high heat, or preheat your air fryer to 380°F (190°C). Preheating ensures that the cooking surface is hot when you add the corn riblets, promoting crisping and even cooking.
- Season the Corn Riblets: In a large bowl, combine the olive oil, smoked paprika, garlic powder, onion powder, chili powder, cumin, salt, and black pepper. Whisk together to create a flavorful seasoning mixture. Add the corn riblets to the bowl and toss them thoroughly with the seasoning mixture, ensuring that each riblet is evenly coated. Use your hands to gently massage the seasoning into the riblets for even distribution.
- Choose Your Cooking Method and Cook:
- Baking: Arrange the seasoned corn riblets in a single layer on a baking sheet lined with parchment paper or foil for easier cleanup. Bake in the preheated oven for 20-25 minutes, flipping halfway through, or until the riblets are tender-crisp and slightly charred at the edges.
- Grilling: Lightly oil the grill grates to prevent sticking. Place the seasoned corn riblets directly on the preheated grill grates. Grill for 10-15 minutes, turning occasionally, until the riblets are nicely charred and tender-crisp. Grilling will impart a delicious smoky flavor.
- Air Frying: Arrange the seasoned corn riblets in a single layer in the air fryer basket. Air fry at 380°F (190°C) for 12-15 minutes, shaking the basket halfway through, or until the riblets are golden brown and crispy. Air frying is a faster method and results in exceptionally crispy riblets. You may need to cook in batches depending on the size of your air fryer.
- Serve Immediately: Once cooked to your desired crispness, remove the Corn Riblets from the oven, grill, or air fryer. Serve them immediately while they are hot and crispy. Transfer them to a serving platter and offer your choice of dipping sauces on the side. Garnish with fresh herbs like chopped cilantro or parsley, if desired, for a pop of color and freshness.
Nutrition Facts: A Wholesome and Flavorful Treat (Per Serving)
Corn Riblets, while incredibly delicious and satisfying, are also a relatively wholesome snack or side dish, especially when compared to traditional fried snacks. Here’s an approximate nutritional breakdown per serving (approximately 4 riblets, without dipping sauce):
- Serving Size: Approximately 4 Corn Riblets
- Calories: Approximately 150-200 calories
- Note: Calorie counts can vary slightly depending on the size of the corn ears and the amount of oil used.
- Total Fat: 8-12 grams
- Saturated Fat: 1-2 grams
- Cholesterol: 0 mg
- Sodium: 200-300 mg (can vary based on salt added)
- Total Carbohydrates: 20-25 grams
- Dietary Fiber: 3-4 grams
- Sugars: 5-7 grams (naturally occurring sugars in corn)
- Protein: 3-4 grams
Key Nutritional Benefits:
- Source of Fiber: Corn is a good source of dietary fiber, which is important for digestion, satiety, and regulating blood sugar levels.
- Vitamins and Minerals: Corn contains various vitamins and minerals, including Vitamin C, B vitamins, potassium, and magnesium.
- Relatively Low in Fat and Calories: Compared to fried snacks or meat-based ribs, Corn Riblets are lower in fat and calories, especially when baked or air-fried.
- Vegetarian and Vegan-Friendly: This recipe is naturally vegetarian and vegan, making it a great option for plant-based diets.
Tips for a Healthier Version:
- Reduce Oil: You can slightly reduce the amount of olive oil used, although it is important for achieving crispness.
- Air Frying or Grilling: Air frying and grilling are generally healthier cooking methods than baking, as they require less oil.
- Serve with Healthy Dips: Choose healthier dipping sauces like salsa, hummus, or a yogurt-based dip instead of creamy, high-fat sauces.
Preparation Time: From Cob to Crispy in Under an Hour
Corn Riblets are surprisingly quick and easy to prepare, making them perfect for weeknight snacks, appetizers, or side dishes. Here’s a breakdown of the estimated preparation time:
- Prep Time: Approximately 15-20 minutes
- This includes shucking the corn, cutting the corn into riblets, and mixing the seasonings.
- Cook Time: Approximately 12-25 minutes (depending on cooking method)
- Air frying: 12-15 minutes
- Grilling: 10-15 minutes
- Baking: 20-25 minutes
- Total Time: Approximately 30-45 minutes
Time-Saving Tips:
- Prep Ahead: You can cut the corn into riblets ahead of time and store them in an airtight container in the refrigerator for up to a few hours before seasoning and cooking.
- Efficient Cutting: Use a sharp knife and a stable cutting board to expedite the corn-cutting process.
- Air Fryer for Speed: Air frying is the fastest cooking method for Corn Riblets, significantly reducing the overall cooking time.
How to Serve: Versatile Ways to Enjoy Corn Riblets
Corn Riblets are incredibly versatile and can be served in numerous ways, making them a fantastic addition to any meal or gathering. Here are some serving suggestions to spark your culinary creativity:
- As an Appetizer:
- Party Platter: Arrange Corn Riblets on a platter with a selection of dipping sauces like BBQ sauce, ranch dressing, chipotle mayo, and salsa. Garnish with fresh herbs for an elegant presentation.
- Game Day Snack: Serve them hot off the grill or air fryer as a fun and flavorful snack for game day gatherings.
- Vegetarian Starter: Offer them as a delicious vegetarian appetizer at dinner parties or barbecues, showcasing the versatility of plant-based cuisine.
- As a Side Dish:
- BBQ Side: Pair them with classic barbecue fare like grilled burgers, veggie burgers, pulled pork (for non-vegetarians), or grilled chicken for a vegetarian-friendly side option.
- Taco Night: Serve them alongside tacos, fajitas, or enchiladas as a unique and flavorful side that complements Mexican-inspired flavors.
- Summer Salads: Add them to summer salads for extra texture and flavor. They pair especially well with grilled vegetable salads or corn and black bean salads.
- Picnic Basket: Pack them in your picnic basket as a fun and portable side dish for outdoor adventures.
- As a Light Meal or Snack:
- Loaded Riblets: Top Corn Riblets with your favorite nacho toppings like shredded cheese (vegan or dairy), black beans, salsa, guacamole, sour cream (vegan or dairy), and pickled jalapeños for a fun and satisfying light meal.
- Riblet Bowl: Create a bowl with Corn Riblets as the base and add other components like quinoa, roasted vegetables, avocado, and a flavorful dressing for a balanced and nutritious meal.
- Snack Attack: Enjoy them as a simple and delicious snack any time you crave something savory and crispy.
- Dipping Sauce Pairings:
- Classic BBQ Sauce: A smoky and sweet BBQ sauce is a natural pairing for Corn Riblets, enhancing their smoky flavor.
- Cool Ranch Dressing: The creamy and tangy coolness of ranch dressing provides a delightful contrast to the warm and spicy riblets.
- Spicy Chipotle Mayo: Chipotle mayo adds a smoky and spicy kick that complements the corn and spices beautifully.
- Lime Crema: A refreshing lime crema adds a tangy and creamy element that brightens the flavors.
- Vegan Sriracha Mayo: For a vegan and spicy option, sriracha mayo is a flavorful and easy choice.
- Homemade Avocado Crema: A creamy avocado crema adds richness and healthy fats, complementing the corn perfectly.
Additional Tips: Mastering the Art of Corn Riblets
Want to take your Corn Riblets to the next level and ensure consistently perfect results? Here are five additional tips and tricks to help you master the art of Corn Riblets:
- Fresh Corn is Best (But Frozen Works Too): While fresh corn on the cob is highly recommended for its superior flavor and texture, you can use frozen corn on the cob if fresh corn is not available. Make sure to thaw the frozen corn completely and pat it dry thoroughly before cutting and seasoning. Frozen corn may be slightly less sweet and have a slightly softer texture, but it will still work in a pinch.
- Spice it Up or Tone it Down: The spice blend in this recipe is a starting point – feel free to customize it to your liking! For a spicier version, add a pinch of cayenne pepper, red pepper flakes, or a hotter chili powder. For a milder flavor, reduce or omit the chili powder and cumin. You can also experiment with other spices like oregano, thyme, or rosemary for different flavor profiles. Consider adding a touch of sweetness with brown sugar or maple syrup to balance the spices.
- Don’t Overcrowd the Cooking Surface: Whether you are baking, grilling, or air frying, avoid overcrowding the cooking surface with corn riblets. Overcrowding will lead to steaming instead of crisping, resulting in soggy riblets. Cook in batches if necessary to ensure that each riblet has enough space to crisp up properly. For air frying especially, working in batches is crucial for achieving maximum crispiness.
- Achieve Extra Crispiness: For extra crispy Corn Riblets, try these techniques:
- Pat Corn Dry: Ensure the corn riblets are thoroughly patted dry after cutting and before seasoning to remove excess moisture.
- Cornstarch Coating: For air frying, toss the seasoned riblets with a tablespoon of cornstarch before air frying for enhanced crispiness.
- Higher Heat (Carefully): You can slightly increase the oven or air fryer temperature in the last few minutes of cooking to promote browning and crisping, but watch carefully to prevent burning.
- Broil Briefly (Oven): In the last minute or two of baking, you can broil the riblets briefly to achieve extra char and crispiness, but monitor closely to prevent burning.
- Storage and Reheating (Best Fresh): Corn Riblets are best enjoyed fresh and hot right after cooking when they are at their crispiest. However, you can store leftover Corn Riblets in an airtight container in the refrigerator for up to 2-3 days. To reheat, air fry them again for a few minutes at 350°F (175°C) to re-crisp them. Baking or pan-frying can also work for reheating, but air frying is the most effective method for restoring crispness. Be aware that reheated riblets may not be as crispy as freshly cooked ones.
FAQ: Your Burning Questions About Corn Riblets Answered
Still curious about Corn Riblets? Here are answers to some frequently asked questions to help you become a Corn Riblet expert:
Q1: Are Corn Riblets Vegan?
A: Yes, this Corn Riblets recipe is naturally vegan, as it uses only plant-based ingredients. Ensure that any dipping sauces you choose to serve with them are also vegan if you are following a vegan diet. Most BBQ sauces are vegan, but always check the ingredient list to be sure.
Q2: Can I make Corn Riblets Gluten-Free?
A: Yes, Corn Riblets are naturally gluten-free, as corn itself is gluten-free. Ensure that any dipping sauces you use are also gluten-free if you have gluten sensitivities or allergies. Most of the spices used in this recipe are gluten-free, but it’s always a good practice to check labels if you are very sensitive to gluten.
Q3: Can I use different seasonings for Corn Riblets?
A: Absolutely! The seasoning blend in this recipe is just a suggestion. Feel free to experiment with different spice combinations to create your own signature Corn Riblet flavors. Some other delicious seasoning ideas include:
* Mexican-Inspired: Chili powder, cumin, smoked paprika, oregano, cayenne pepper, lime zest.
* Italian Herb: Garlic powder, onion powder, oregano, basil, thyme, rosemary, Parmesan cheese (for vegetarian but not vegan).
* Lemon Pepper: Lemon zest, black pepper, garlic powder, onion powder.
* Asian-Inspired: Ginger powder, garlic powder, soy sauce powder, sesame oil (added after cooking), red pepper flakes.
Q4: Can I make Corn Riblets without an Air Fryer?
A: Yes, you can definitely make Corn Riblets without an air fryer! The recipe provides instructions for baking and grilling, both of which are excellent alternative cooking methods. Baking in the oven is a reliable method, and grilling imparts a delicious smoky flavor. While air frying is the fastest and often yields the crispiest results, oven baking and grilling are perfectly viable options.
Q5: My Corn Riblets are not crispy enough. What did I do wrong?
A: If your Corn Riblets are not crispy enough, consider these factors:
* Moisture: Ensure you patted the corn riblets dry thoroughly before seasoning and cooking. Excess moisture can hinder crisping.
* Overcrowding: Avoid overcrowding the cooking surface, as this will lead to steaming. Cook in batches if necessary.
* Cooking Time/Temperature: Ensure you cooked the riblets for the recommended time and at the correct temperature. You may need to increase the cooking time slightly for extra crispness.
* Oil Coating: Make sure the corn riblets are adequately coated in olive oil, as oil helps promote crisping.
* Reheating: If reheating leftover riblets, air frying is the best method for restoring crispness.
With this comprehensive guide and answers to your burning questions, you are now fully equipped to create and enjoy the incredible delight that is Corn Riblets. Get ready to impress your friends, family, and yourself with this crispy, flavorful, and surprisingly versatile vegetarian sensation! Enjoy your Corn Riblet adventures!
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Corn Riblets recipe
Ingredients
- Corn on the Cob: 4 ears of fresh Corn on the Cob
- The Star of the Show: Fresh corn on the cob is the absolute foundation of this recipe. Look for ears that are plump, heavy for their size, and have bright green husks. The kernels should be milky and not overly dry. While you can technically use frozen corn on the cob (thawed completely), fresh corn will provide the best flavor and texture for riblets. The sweetness and natural moisture of fresh corn are essential for creating juicy and flavorful riblets. Choose ears that are relatively straight, as this will make the riblet cutting process easier.
- Olive Oil: 2 tablespoons Olive Oil (Extra Virgin Olive Oil preferred)
- Coating and Crispness: Olive oil is crucial for coating the corn riblets, helping them to crisp up beautifully during cooking. Extra virgin olive oil adds a subtle fruity flavor, but regular olive oil or even avocado oil will also work well. The oil helps to distribute the seasonings evenly and promotes browning and crisping in the oven, on the grill, or in the air fryer.
- Smoked Paprika: 1 tablespoon Smoked Paprika
- Smoky Depth and Color: Smoked paprika is the secret ingredient that elevates these corn riblets from ordinary to extraordinary. It imparts a deep, smoky flavor that mimics the taste of barbecued ribs, adding a layer of complexity and richness. It also contributes a beautiful reddish-orange color to the riblets. Don’t substitute with regular paprika, as smoked paprika is essential for that authentic smoky flavor.
- Garlic Powder: 1 teaspoon Garlic Powder
- Savory Umami and Aroma: Garlic powder provides a savory umami depth and a pungent aroma that complements the sweetness of the corn and the smokiness of the paprika. It adds a foundational savory note to the seasoning blend, enhancing the overall flavor profile.
- Onion Powder: 1 teaspoon Onion Powder
- Sweet and Savory Balance: Onion powder adds a subtle sweetness and a mild oniony flavor that balances the garlic powder and complements the other spices. It contributes to the overall savory complexity of the seasoning, adding another layer of flavor.
- Chili Powder: 1 teaspoon Chili Powder (Mild or Medium, adjust to taste)
- Warmth and Gentle Spice: Chili powder provides a gentle warmth and a subtle spiciness that adds a pleasant kick to the corn riblets without being overpowering. Use mild or medium chili powder for a balanced flavor, or adjust the amount to your preference if you like more heat. For a spicier version, you can use a spicier chili powder blend or add a pinch of cayenne pepper.
- Cumin: ½ teaspoon Ground Cumin
- Earthy Warmth and Depth: Ground cumin adds an earthy warmth and depth of flavor that enhances the smoky and savory notes of the paprika and chili powder. It provides a grounding spice that complements the other seasonings and adds complexity to the overall flavor profile.
- Salt: 1 teaspoon Salt (or to taste, Kosher salt preferred)
- Flavor Enhancer and Seasoning Base: Salt is essential for enhancing all the flavors in the recipe and seasoning the corn riblets properly. Kosher salt is preferred for its coarser texture and pure flavor, but table salt will also work. Adjust the amount of salt to your taste preference, keeping in mind that you can always add more salt later if needed.
- Black Pepper: ½ teaspoon Black Pepper (Freshly ground preferred)
- Pungency and Flavor Depth: Freshly ground black pepper adds a pungent bite and a layer of flavor depth that complements the other spices and enhances the overall seasoning. Freshly ground pepper has a brighter and more aromatic flavor than pre-ground pepper.
- Optional: Sauce for Serving (BBQ Sauce, Ranch, Chipotle Mayo, etc.)
- Dipping Delight and Flavor Customization: While Corn Riblets are delicious on their own, offering a selection of sauces for dipping elevates the experience and allows for flavor customization. BBQ sauce, ranch dressing, chipotle mayo, or even a simple lime crema are all fantastic options. Choose sauces that complement the smoky and savory flavors of the riblets and cater to your guests’ preferences.
Instructions
- Prepare the Corn: Shuck the corn on the cob, removing all the husks and silk. Rinse the corn cobs under cold water and pat them dry with paper towels. This step is crucial to ensure the seasonings adhere properly.
- Cut the Corn into Riblets: This is the slightly trickier part, but with a sharp knife and a stable cutting board, it’s easily manageable. Stand one ear of corn upright on its flat end. Carefully slice lengthwise down the center of the cob, dividing it in half. Then, place each half cut-side down and slice lengthwise again, creating four “riblets” from each ear of corn. You should end up with 16 riblets from 4 ears of corn. Be cautious and take your time with this step to avoid cutting yourself. A large, sharp chef’s knife or a cleaver works best for this task.
- Preheat your Cooking Method: Preheat your oven to 400°F (200°C) for baking, prepare your grill for medium-high heat, or preheat your air fryer to 380°F (190°C). Preheating ensures that the cooking surface is hot when you add the corn riblets, promoting crisping and even cooking.
- Season the Corn Riblets: In a large bowl, combine the olive oil, smoked paprika, garlic powder, onion powder, chili powder, cumin, salt, and black pepper. Whisk together to create a flavorful seasoning mixture. Add the corn riblets to the bowl and toss them thoroughly with the seasoning mixture, ensuring that each riblet is evenly coated. Use your hands to gently massage the seasoning into the riblets for even distribution.
- Choose Your Cooking Method and Cook:
- Baking: Arrange the seasoned corn riblets in a single layer on a baking sheet lined with parchment paper or foil for easier cleanup. Bake in the preheated oven for 20-25 minutes, flipping halfway through, or until the riblets are tender-crisp and slightly charred at the edges.
- Grilling: Lightly oil the grill grates to prevent sticking. Place the seasoned corn riblets directly on the preheated grill grates. Grill for 10-15 minutes, turning occasionally, until the riblets are nicely charred and tender-crisp. Grilling will impart a delicious smoky flavor.
- Air Frying: Arrange the seasoned corn riblets in a single layer in the air fryer basket. Air fry at 380°F (190°C) for 12-15 minutes, shaking the basket halfway through, or until the riblets are golden brown and crispy. Air frying is a faster method and results in exceptionally crispy riblets. You may need to cook in batches depending on the size of your air fryer.
- Serve Immediately: Once cooked to your desired crispness, remove the Corn Riblets from the oven, grill, or air fryer. Serve them immediately while they are hot and crispy. Transfer them to a serving platter and offer your choice of dipping sauces on the side. Garnish with fresh herbs like chopped cilantro or parsley, if desired, for a pop of color and freshness.
Nutrition
- Serving Size: one normal portion
- Calories: 150-200
- Sugar: 5-7 grams
- Sodium: 200-300 mg
- Fat: 8-12 grams
- Saturated Fat: 1-2 grams
- Carbohydrates: 20-25 grams
- Fiber: 3-4 grams
- Protein: 3-4 grams