Per 1 3/4-cup serving: 149 calories (61 percent from protein, 27 percent from carbohydrate, 12 percent from fat), 23 grams protein, 10 grams carbohydrate, 2 grams fat, 176 milligrams cholesterol, 1,105 milligrams sodium. Exchanges: 1/2 vegetable, 1/2 bread, 2 meat. From the Oregonian's FOODday, 1/5/93.