Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.
164 calories; 4.3 g total fat; 0.7 g saturated fat; 61 mg cholesterol; 529 mg sodium. 332 mg potassium; 14 g carbohydrates; 1.2 g fiber; 2 g sugar; 16.9 g protein; 516 IU vitamin a iu; 18 mg vitamin c; 58 mcg folate; 105 mg calcium; 1 mg iron; 39 mg magnesium;
1 starch, 2 lean meat, 1 fat