12 Ingredients
  • 3/4 cup 2% reduced-fat milk
  • 1/2 cup fat-free half-and-half
  • 1/4 cup white cornmeal
  • 1 1/2 teaspoons butter
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/8 teaspoon ground nutmeg
  • 4 (4-ounce) semiboneless quail
  • 1 1/2 teaspoons minced fresh parsley
  • cooking spray
  • 4 lemon wedges
  • parsley sprigs
Nutrition
333
17% daily value
4 servings
                                       
                                            low-​carb, low-​sugar, gluten-​free
     

Fat

32% 21

Saturated

36% 7

Trans

- 0

Monounsaturated

- 7

Polyunsaturated

- 4

Carbs

4% 13

Carbs (net)

- 12

Fiber

3% 1

Sugars

- 4

Sugars, added

- 0

Protein

47% 23

Cholesterol

32% 96

Sodium

16% 382

Calcium

11% 105

Magnesium

9% 36

Potassium

8% 357

Iron

26% 5

Zinc

27% 3

Phosphorus

52% 364

Vitamin A

16% 145

Vitamin C

13% 11

Thiamin (B1)

28% 0

Riboflavin (B2)

34% 0

Niacin (B3)

52% 8

Vitamin B6

51% 1

Folate equivalent (total)

12% 46

Folate (food)

- 16

Folic acid

- 18

Vitamin B12

33% 1

Vitamin D

4% 1

Vitamin E

1% 0

Vitamin K

11% 13
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