Month: October 2019

Chicken and Arugula Flatbread

Chicken and Arugula Flatbread

This super simple chicken and arugula flatbread makes for a perfect meal or snack! Chicken and Arugula Flatbread is a great lunch, snack, or even dinner depending on how hungry you are. If you are super hungry you can always have more than one! Flatbreads…

Chicken and Farro Soup with Vegetables Recipe

Chicken and Farro Soup with Vegetables Recipe

The perfect freezer friendly recipe: Chicken and Farro Soup Have you ever made soup and just ended up with too much left over? Well this Vegetable Chicken and Farro Soup Recipe is the perfect Freezer Friendly Recipe. Unlike typical Chicken and Rice soup the farro…

Roasted Butternut Squash Puree with Shrimp

Roasted Butternut Squash Puree with Shrimp

Super Simple and Extremely Delicious Roasted Butternut Squash Puree with Shrimp

Have you ever wanted to make a puree and thought to yourself “that seems a little too difficult”? Well I am here to share with you one of the most amazing and simple purees you will ever taste. The combination of Roasted Butternut Squash with Shrimp is a perfect pairing. The sweet creaminess of the puree and the slightly spicy shrimp go so well together!

Sometimes we see dishes at restaurants and we think this tastes amazing, there is no way that I can make this at home. That is not always the case. Yes, sometimes a recipe might require a special tool or technique that we might not have. However, this is not one of those recipes. I saw something similar to this at a restaurant recently, and thought to myself “this is AMAZING” I have to figure out how to make it. The very next day I was dreaming out the dish from the night before, so I ran to the grocery store, picked up a few ingredients and went to work. Let me tell you, this recipe is WAY easier than you would think. I hope you give it a try!

Roasted Butternut Squash Puree with Shrimp in a white bowl with a side arugula salad
Butternut Squash Puree with Spicy Shrimp

What you will need and the steps to Make this SUPER SIMPLE Roasted Butternut Squash Puree with Shrimp.

Equipment

  • Baking Sheet
  • Large Saute Pan
  • Blender or Food Processor

Ingredients

Directions:

  1. Pre-Heat oven to 400 degrees.
  2. Line a baking sheet with parchment paper or tin foil.
  3. Peel squash, cut in half and remove all seeds. Then cut into 1/4 inch cubes.
  4. Place cubed squash into a large bowl, drizzle with oil, season with salt, pepper, and garlic powder. Toss until evenly seasoned and coated.
  5. Spread seasoned butternut squash onto baking sheet into an even layer. Add whole garlic cloves to the pan with the squash.
  6. Bake for 25 -30 minutes, until fork tender and lightly golden brown.
  7. While squash is baking, season shrimp with chili powder.
  8. With 10 minutes remaining on the squash, heat a large saute pan to medium heat. Once hot, add oil to the pan.
  9. Then add the shrimp to the saute pan, arranging in a single layer. Cook for 3-4 minutes, then flip and cook for another 2-3 minutes, until shrimp is no longer translucent and a light pink color. After shrimp is cooked remove from heat and set aside while you finish the butternut puree.
  10. Once the butternut is fully cooked, transfer the hot squash to a blender or food processor. Add chicken stock base and hot water, then blend for 1 minute or until you have a smooth thick and creamy consistency.
  11. Pour butternut squash onto serving plates.
  12. Top butternut puree with cooked shrimp.
  13. Serve on its own or with a small arugula salad.

Tip:

If your puree doesn’t come out smooth and creamy add a little bit more hot water, 1 tbsp at a time so you don’t end up watering down the puree.

Roasted Butternut Squash Puree with Shrimp on two white plates sitting on top of a marble countertop
Roasted Butternut Squash Puree with Spicy Shrimp

Notes for Meal Planning:

Preparing the roasted butternut squash puree ahead of time will save you time later in the week. Prepping the puree means you only have to cook the shrimp and reheat the puree the night you are actually serving the recipe. This cuts your cook time down by 30 minutes that night! Making this the perfect weeknight meal.

Tips for Meal Storage:

  • Room Temp: This meal must to be stored in the fridge or the freezer immediately upon cooling.
  • Fridge Storage: This Roasted Butternut Squash Puree with Shrimp will last in the fridge up to 5 days. However, the shrimp in this recipe cooks incredibly fast. Therefore, I always suggest only making enough shrimp as you will eat the first night and make fresh shrimp the night you eat any leftover puree.
  • Freezer Storage: Shrimp really is not great when it has been cooked, frozen, then cooked again. However, the puree freezes very well. Check out my tips and tricks to Freezing Food . Frozen the puree will last 3-6 months when store in an air tight container, defrost overnight in the fridge.

Tips for my Fellow Macro Counters:

PROTEIN:

The majority of the protein in this Roasted Butternut Squash Puree with Shrimp, comes from the shrimp. Which make the protein super easy to adjust by using more or less shrimp.

  • With every 1 ounce of shrimp you can increase or decrease the protein by 4 grams.

CARBOHYDRATE:

The main source of carbohydrate in this recipe comes form the roasted butternut squash.

  • For every 100 grams of squash you increase or decrease your carbs by 11.8 grams.

FAT:

This recipe is in fact a Low Fat recipe with only 3.7 grams of fat. Typically I would tell you how you could increase the fat in this recipe. However, the only way to do so would be to increase the amount of oil used, and that would turn the puree into an oily mess.

My suggestion is, enjoy this recipe as it is and add fat into your diet in other meals or your snacks!

When counting macros and making changes to recipes it is always best to measure and weigh out your ingredients to ensure proper macro calculation.

Prep Time: 10 minutes
Cook or Rest Time: 30 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: American
Keyword: Butternutsquash, shrimp
Servings: 4
Calories: 223kcal
Roasted Butternut Squash Puree with Shrimp

Equipment

  • Baking Sheet
  • Large Saute Pan
  • Blender or Food Processor

Ingredients

Instructions

  • Pre-Heat oven to 400 degrees.
  • Line a baking sheet with parchment paper or tin foil.
  • Peel squash, cut in half and remove all seeds. Then cut into 1/4 inch cubes.
  • Place cubed squash into a large bowl, drizzle with oil, season with salt, pepper, and garlic powder. Toss until evenly seasoned and coated. Spread seasoned butternut squash onto baking sheet into an even layer. Add whole garlic cloves to the pan with the squash. Bake for 25 -30 minutes, until fork tender and lightly golden brown.
  • While squash is baking, season shrimp with chili powder.
  • With 10 minutes remaining on the squash, heat a large saute pan to medium heat. Once hot, add oil to the pan. Then add the shrimp to the saute pan, arranging in a single layer. Cook for 3-4 minutes, then flip and cook for another 2-3 minutes, until shrimp is no longer translucent and a light pink color. After shrimp is cooked remove from heat and set aside while you finish the butternut puree.
  • Once the butternut is fully cooked, transfer the hot squash to a blender or food processor. Add chicken stock base and hot water, then blend for 1 minute or until you have a smooth thick and creamy consistency.
  • Pour butternut squash onto serving plates. Top butternut puree with cooked shrimp.
  • Serve on its own or with a small arugula salad.
The most creamy and delisious recipe!

Nutrition Facts

Nutrition Facts
Roasted Butternut Squash Puree with Shrimp
Amount Per Serving
Calories 223 Calories from Fat 33
% Daily Value*
Fat 3.7g6%
Saturated Fat 0.4g3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Cholesterol 0mg0%
Sodium 178.2mg8%
Potassium 51.3mg1%
Carbohydrates 28.7g10%
Fiber 5.9g25%
Sugar 5.4g6%
Protein 22.8g46%
Vitamin A 482.1IU10%
Vitamin C 91.5mg111%
Calcium 17.4mg2%
Iron 6.4mg36%
* Percent Daily Values are based on a 2000 calorie diet.
Let’s Be Friends! Subscribe & Receive FREE Healthy Recipes Directly to Your Inbox!
    Powered By ConvertKit

    If you love shrimp you might want to check out some of my other favorite shrimp dishes!

    If you love Seafood you are going to want to check out these Simple Seafood recipes:

    Cauliflower Egg Salad

    Cauliflower Egg Salad

    Cauliflower Egg Salad. A great dish for a picnic, for lunch, as a topping to a salad, as wrap or sandwich. But did you ever think about cauliflower egg salad as a meal prep dish? Are you meal prepping? Do you count your macros or…

    Roasted Butternut Squash Soup

    Roasted Butternut Squash Soup

    Servings: 2 Ingredients: 900 g Butternut Squash, cubed (1 medium squash) 1/2 g Avocado Oil 1 tsp Black Pepper 1/4 tsp Salt 1 tsp Garlic Powder 3 Cloves Garlic 2 tsp Reduced Sodium Chicken Stock Base 2 cups Hot Water 2 oz Non-Fat Greek Yogurt…

    Roasted Butternut Squash

    Roasted Butternut Squash

    Servings: 4

    Ingredients:

    • 900 g Butternut Squash, cubed (1 medium squash)
    • 1/2 g Avocado Oil
    • 1 tsp Black Pepper
    • 1/4 tsp Salt
    • 1 tsp Garlic Powder
    • 1 tbsp Fresh Parsley

    Directions:

    1. Pre-Heat oven to 400 degrees.
    2. Line a baking sheet with parchment paper or tin foil.
    3. Peel squash, cut in half and remove seeds. Then cut into 1/4 inch cubes.
    4. Place cubed squash into a large bowl, drizzle with oil, season with salt, pepper, and garlic powder. Toss until evenly seasoned and coated.
    5. Spread seasoned butternut squash onto baking sheet into an even layer.
    6. Bake for 25 -30 minutes, until fork tender and lightly golden brown.
    7. Sprinkle with fresh parsley.
    8. Serve as a side to your meal or as an ingredient to another dish or salad.

    Kcals: 126 / 2.9g P / 27.5g C / 1.8g F

    Trail Mix Bars

    Trail Mix Bars

    Servings: 12 Ingredients: 130 g Raw Cashews (about 1 cup) 70 g Raw Almonds (about 1/2 cup) 60 g Raw Sliced Almonds (about 1/2 cup) 45 g Sunflower Seeds (about 1/4 cup) 130g Dried Cherries (about 1 cup) 1/2 c Sugar Free Syrup Directions: Pre-Heat…

    Cauliflower Bake

    Cauliflower Bake

    Servings: 4 Ingredients: 500 g Cauliflower, cut into florets (1 large head) 1 tbsp Avocado Oil 1 tsp Black Pepper 1/4 tsp Salt 90 g Shallots, diced (2 shallots) 3 Garlic Cloves, diced 150 g Cherry Tomatoes, chopped (about 15 tomatoes) 1 tbsp Unsalted Butter…

    Raspberry and Pumpkin Seed Parfait

    Raspberry and Pumpkin Seed Parfait

    Servings: 2

    Ingredients:

    • 16 oz Non-Fat Greek Yogurt (2 cups)
    • 75 g Raspberries (about 1/2 cup)
    • 50 g Honey Almond Flax Granola (about 3/4 cup)
    • 2 tsp Antioxidant Super Food Powder (optional)
    • 10 g Pumpkin Seeds (about 1/4 cup)

    Directions:

    1. Spoon 4 oz of yogurt into the bottom of each of your serving glasses.
    2. Then top the yogurt with your raspberries, reserving 2 raspberries for the topping.
    3. Next add your granola on top of the raspberries, putting half into each serving cup.
    4. In a medium bowl combine the remaining 8 oz of yogurt with the antioxidant super food powder, stir until well combined. (This not only adds antioxidants but also gives it the pink color. This is optional, if you do not have the super food you can skip this step.)
    5. Spoon the remaining 8 oz of yogurt on top of your granola, half into each glass.
    6. Top with your pumpkin seeds and the saved raspberry.

    Kcals: 269 / 28.6 g P / 28.5g C / 5.1 g F

    Cinnamon Chip and Almond Scones

    Cinnamon Chip and Almond Scones

    Servings: 24 Ingredients: 3 1/4 cup All Purpose Flour 1/2 cup Sugar 1 1/4 tbsp Baking Powder 1 3/4 Cups Cinnamon Chips (1, 10 oz package) 1/2 cup Sliced Almonds 2 tsp Ground Cinnamon 2 tbsp Unsalted Butter, melted 2 cup Heavy Whipping Cream, cold…

    Tomato Shrimp and Rice

    Tomato Shrimp and Rice

    Servings: 3 Ingredients: 14 oz Large Shrimp (peeled and deveined) 630 g Compari Tomatoes, chopped (about 15 tomatoes) 100 g Red Onion, diced (about 1/2 a large red onion) 3 Garlic Cloves, diced 1 tbsp Avocado Oil 2 tbsp Tomato Paste 20 g Crumbled Feta…

    Cream of Mushroom and Chicken

    Cream of Mushroom and Chicken

    Easy and Delicious Cream of Mushroom and Chicken

    Are you sick of your boring chicken recipes. Looking for something that will change up dinner, but not take forever and still be healthy and delicious? Then you have got to try my Cream of Mushroom and Chicken Recipe. This recipe is the perfect weeknight meal, only takes 25 minutes to make and refuels your body after a hard day of work!

    The best thing is this recipe goes with just about any vegetable. I served my with fingerling potatoes. However, this recipe would go great with:

    • Broccoli
    • Asparagus
    • Brussel Sprouts
    • Carrots
    • Sweet Potatoes
    • Fennel
    • Swiss Chard
    • Cabbage

    And the list can keep on going! Use your imagination and serve this delicious Cream of Mushroom and Chicken recipe this week with your favorite veggie.

    Cream of Mushroom and Chicken in a large sauce pan sprinkled with parsley

    Here are the Step-by-Step Instruction to make this Super Simple Cream of Mushroom and Chicken Recipe.

    Equipment:

    Ingredients:

    • 18 oz Boneless Skinless Chicken Thighs (4 thighs)
    • 1/2 tbsp Extra Virgin Olive Oil
    • 1 can Cream of Mushroom Soup
    • 1/2 cup water
    • 1 tsp Black Pepper
    • 1½ Cup White Mushrooms, sliced
    • 1 tsp Garlic Powder
    • 1 tbsp Fresh Parsley

    Instructions:

    1. Heat a large saute pan with lid to medium heat. Once hot add the olive oil to the pan.
    2. Season you chicken thighs with black pepper and garlic powder.
    3. Place the chicken in the pan with the oil. Cook on medium heat for 4 minutes. Flip chicken and cook for another 4 minutes.
    4. Add the a can of cream of mushroom soup to the pan with the chicken and add 1/2 cup water. Stir to combine the soup and water.
    5. Add the sliced mushrooms to the pan, coating with the cream of mushroom soup. But you do not need to have them completely covered. Season everything with the remaining pepper. Then cover with lid and cook on medium low heat for 10 minutes.
    6. Remove the lid and garnish with fresh parsley. Serve with your favorite vegetable and enjoy.
    Cream of Mushroom and Chicken in a large sauce pan sprinkled with parsley
    Prep Time: 5 minutes
    Cook or Rest Time: 20 minutes
    Total Time: 25 minutes
    Course: Main Course
    Cuisine: American
    Keyword: Chicken Recipe, Healthy Dinner
    Servings: 2
    Calories: 530kcal
    Cream of Mushroom and Chicken

    Equipment

    • Large 2 inch Deep Saute Pan with Lid

    Ingredients

    Instructions

    • Heat a large saute pan with lid to medium heat. Once hot add the olive oil to the pan.
    • Season you chicken thighs with black pepper and garlic powder.
    • Place the chicken in the pan with the oil. Cook on medium heat for 4 minutes. Flip chicken and cook for another 4 minutes.
    • Add the a can of cream of mushroom soup to the pan with the chicken and add 1/2 cup water. Stir to combine the soup and water.
    • Add the sliced mushrooms to the pan, coating with the cream of mushroom soup. But you do not need to have them completely covered. Season everything with the remaining pepper. Then cover with lid and cook on medium low heat for 10 minutes.
    • Remove the lid and garnish with fresh parsley. Serve with your favorite vegetable and enjoy.
    A Creamy and Delicious Meal

    Nutrition Facts

    Nutrition Facts
    Cream of Mushroom and Chicken
    Amount Per Serving
    Calories 530 Calories from Fat 244
    % Daily Value*
    Fat 27.1g42%
    Saturated Fat 6.3g39%
    Trans Fat 0g
    Polyunsaturated Fat 5.9g
    Monounsaturated Fat 12.9g
    Cholesterol 208.8mg70%
    Sodium 986.6mg43%
    Potassium 2045.1mg58%
    Carbohydrates 30.8g10%
    Fiber 9.2g38%
    Sugar 5.8g6%
    Protein 50.5g101%
    Vitamin A 317.7IU6%
    Vitamin C 419.9mg509%
    Calcium 51.2mg5%
    Iron 81.7mg454%
    * Percent Daily Values are based on a 2000 calorie diet.
    Let’s Be Friends! Subscribe & Receive FREE Healthy Recipes Directly to Your Inbox!
      Powered By ConvertKit

      Are you looking for other Delicious Dinner Ideas to pull you out of your boring dinner rut? Check out some of my favorites below:

      Here are my top 3 all time favorite Health Chicken Recipes:

      Are you trying to get better at meal planning and meal prep? Then you should check out these quick articles. They will provide you with the right information to make your meal planning and prepping a breeze.

      Trail Mix Yogurt Parfait

      Trail Mix Yogurt Parfait

      Servings: 1 Ingredients: 12 oz Non-Fat Greek Yogurt 18 g Almonds (about 1/4 cup) 10 g Pumpkin Seeds (about 2 tbsp) 3 g Sunflower Seeds (about 1 tbsp) 20 g Dried Cherries (about 1/3 cup) Directions: Spoon you yogurt into your serving bowl. Then sprinkle…

      Chocolate and Mango Chia Seed Parfait

      Chocolate and Mango Chia Seed Parfait

      Servings: 2 Ingredients: 32 g Chia Seeds (3 tbsp) 3/4 cup Whole Milk 1.5 tbsp Unsweetened Cocoa Powder 2 tbsp Syrup, zero sugar 170 g Mango, chopped (1 mango) 1/2 Lemon, juiced 4 oz Non-Fat Greek Yogurt (1/2 Cup) 30 g Honey Almond Flax Granola…

      Chicken and Black Bean Soup

      Chicken and Black Bean Soup

      Servings: 4

      Ingredients:

      • 12 oz Chicken Breast (2 medium chicken breasts)
      • 1 tsp Black Pepper
      • 1 tsp Garlic Power
      • 1 tbsp Avocado Oil
      • 60 g Yellow Onion, diced (1/2 a small onion)
      • 25 g Jalapeno, diced (1 medium jalapeno)
      • 3 Cloves Garlic, diced
      • 60 g Cherry Tomatoes, diced (1/4 cup)
      • 1 can Black Beans, rinsed and drained
      • 1 tsp Low Sodium Chicken Stock Paste & 1 Cup Water (or Chicken Stock)
      • 1 tbsp Salsa Verde (optional)

      Directions

      1. Heat a deep stove top with pan with lid to medium heat, while the pan is heating season the chicken breast on both sides, with black pepper and garlic powder. Once the pan is hot, add 1 tbsp the oil to the pan.
      2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
      3. Both sides should start to become golden brown, but the center will still look uncooked…If not, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 6 minutes, then flip and cover again for another 6 minutes on the other side. This is based on 2, 6 oz breasts if using another size breast, cook 1 minute per oz per side covered.
      4. After 6 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…again these times are based on a 6 oz breast. It is always best to check the internal temperature of chicken before serving.
      5. Once the chicken is done remove the chicken from the pan, saving the juices from the chicken in the pan. Allow the chicken to rest while you cook the remaining ingredients.
      6. Leaving the pan on the stove at medium heat, add the diced onion, jalapeno, and garlic to the pan with the chicken juices. Cook down for 3-5 minutes until most of the liquid has been absorbed.
      7. Now add your black beans, chicken stock paste, and 1 cup water (or 1 cup chicken stock) to the pan and cook for about 4 minutes on medium heat, just enough to get the chicken stock to start boiling. Then turn the heat down to medium low and cook for another 4 minutes.
      8. While the beans are cooking shred your chicken breast using a knife and fork.
      9. Plate by spooning your black beans and broth into your serving bowl. Then top with your shredded chicken, and if you have salsa verde, top your chicken with salsa. The salsa add as a nice sweet flavor and rounds out the spice in the dish.

      Kcals: 228 / 24.9g P / 21.6g C / 6.2g F

      Fig and Prosciutto Pasta

      Fig and Prosciutto Pasta

      Servings: 1 Ingredients: 60 g Fettuccine Pasta (small handful) 28 g Prosciutto, torn (2 slices) 1 Fig, sliced 1 Garlic Clove, diced 1 tsp Avocado Oil 3/4 tbsp Unsalted Butter 1/4 Cup Arugula 10 g Manchengo Cheese, chopped (1 tbsp) 1 tsp Black Pepper Dash…

      Antioxidant Pomegranate Yogurt Parfait

      Antioxidant Pomegranate Yogurt Parfait

      Servings: 2 Ingredients: 16 oz Non-Fat Greek Yogurt (2 cups) 6 tbsp Chia Seeds, un-sprouted 2 tsp Antioxidant Blend Super Food Powder 40 g Pomegranate (about 1/4 cup) Directions: This recipe calls for sprouted Chia Seeds, to do this you will need to let the…

      Asparagus

      Asparagus

      Servings: 3

      Ingredients:

      • 280 g Asparagus (one bunch)
      • 3/4 cups Water
      • 1 tbsp unsalted butter
      • 2 Garlic Cloves, diced
      • 35 g Feta Cheese, crumbled (about 1/4 cup)
      • 1 tbsp Fresh Dill
      • 1 Lemon
      • 1 tsp Black Pepper
      • 1 tsp Sea Salt

      Directions:

      1. Add 3/4 cups water to a large pan and place on medium heat. Bring the water to a boil. Once boiling add the asparagus to the pan.
      2. Toss the asparagus in the water and cook for 4 – 5 minutes, turning the asparagus every minute. After 4-5 minutes all the water should be evaporated/absorbed. Remove the asparagus from the pan and place to the side.
      3. Return the pan back to the stove top on medium heat, add the butter and diced garlic to the pan stirring until the butter is melted and the garlic begins to soften.
      4. Return the asparagus to the pan, tossing in the melted butter and garlic until the asparagus is coated in butter. Cook for 1 minute, then season with salt and pepper to taste.
      5. Plate your asparagus, scrapping all the little pieces of garlic out of the pan and on top of the asparagus.
      6. Squeeze the juice from half a lemon over top of the asparagus.
      7. Then sprinkle your feta cheese and dill on top of the asparagus.
      8. Garnish with a few thin slices of lemon.

      Kcals: 83 / 5.8g P / 8g C / 4.1g F

      Chocolate Dipped Figs

      Chocolate Dipped Figs

      Servings: 4, 1 entire fig Ingredients: 4 Figs, sliced in half 75 g Dark Chocolate Chips (about 1 cup) 1 tsp Pink Himalayan Sea Salt Directions: Cut your figs in half and lay them on a baking sheet lined with parchment paper. Then place the…

      Berry Smoothie

      Berry Smoothie

      Servings: 3, 10 oz Portions Ingredients: 100 g Frozen Strawberries (about 2 cups) 25 g Frozen raspberries (about 1/2 cup) 100 g Frozen Blueberries (about 2 cups) 25 g Frozen Blackberries (about 1/2 cup) 1 cup Water 1.5 Scoops Unflavored Whey Protein Powder Directions: Place…

      Fig and Prosciutto Toast

      Fig and Prosciutto Toast

      Servings: 3

      Ingredients:

      • 116 g Pugliese Bread, (3, 1/2 inch slices, any bakery bread is ok)
      • 3 medium Black Mission Figs, sliced in half
      • 1/2 cup Arugula
      • 3 Slices Prosciutto
      • 3/4 tsp Honey
      • 5 g Soft Goat Cheese

      Directions:

      1. Slice your bread into 1/2 inch slices. Then toast the slices in the toaster.
      2. Once you bread is toasted, top it with your prosciutto by tearing the prosciutto into smaller pieces making it easier to eat. 1 slice of prosciutto, per slice of bread.
      3. Then top the prosciutto with a few arugula leaves and 2 slices of fig.
      4. Finish with a drizzle of honey and a sprinkle of goat cheese. To sprinkle the goat cheese simply scrap the goat cheese log with a fork over top of your toast, it will begin to crumble.

      Kcals: 229 / 12.1g P / 35.4g C / 4.8g F