I've had this recipe from Suite101.com for some time: it is a lower-fat, lower-sodium approach that leaves open a lot of room for variations and personal preferences
Serving Size: 1 (277) g
Servings Per Recipe: 6
Calories: 441.8
Calories from Fat 164 g 37 %
Total Fat 18.2 g 28 %
Saturated Fat 4.5 g 22 %
Cholesterol 92.8 mg 30 %
Sodium 94.7 mg 3 %
Total Carbohydrate 31.5 g 10 %
Dietary Fiber 0.9 g 3 %
Sugars 1.8 g 7 %
Protein 32.9 g 65 %