Corn, Mango and Edamame Salad

(makes 6 servings)

Ingredients:

• 2 cups (450 grams) frozen shelled edamame
  
• 1½ cups (340 grams) fresh corn kernels (from 2 large ears)
  
• 1½ cups (340 grams) mango cubes
  
• 1 cup (225 grams) chopped tomato (about 1 large)
  
• ½ cup (120 grams) chopped red onion
  
• 2 Tablespoons chopped cilantro
  
• 1 Tablespoon (15 ml.) extra virgin olive oil
  
• 1 Tablespoon (15 ml.) freshly squeezed lime juice
  
• ¾ teaspoon salt
  
• ¼ teaspoon freshly ground black pepper
  

Preparation:

• Prepare the edamame per package directions. Drain and rinse under cold water. Transfer to a large bowl.
  
• Stir in the corn, mango, tomato, onion, cilantro, oil, lime juice, salt, and pepper. Toss well.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 160 Calories, 9 g Protein, 22 g Carbohydrates, 6 g Dietary Fiber, 5 g Fat, 0.5 g Saturated Fat, 303 mg Sodium

Shrimp and White Bean Salad

(makes 2 servings)

Ingredients:

• 2 Tbsp. olive oil
  
• 2 cloves garlic, minced
  
• ½ tsp. rosemary, crushed
  
• 6 oz. shrimp
  
• ¼ cup chicken broth
  
• 1 can (15 oz.) white beans, rinsed and drained
  
• 2 tsp. lemon juice
  
• 1 scallion, thinly sliced, green parts only
  

Preparation:

• In medium-size skillet over medium-high heat, heat oil and add garlic and rosemary, cook for 1 minutes or until fragrant.
  
• Add shrimp and stir-fry until pink and opaque. Add broth, cover, and lower heat. Simmer about 4 minutes or until shrimp are cooked through.
  
• Remove shrimp with slotted spoon, letting oil drain back into skillet. In large bowl, toss with white beans and lemon juice until well mixed. Store in refrigerator to cool. Stir in scallions and serve.
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 355 Calories, 26 g Protein, 25 g Carbohydrates, 7 g Dietary Fiber, 17 g Fat, 2 g Saturated Fat, 188 mg Sodium

Tomato Watermelon Salad

(makes 4 servings)

Ingredients:

• 4 cups (about 1 ½ lb.) coarsely chopped tomatoes
  
• 2 cups coarsely chopped seedless watermelon
  
• 2 Tbsp. olive oil
  
• 1 tsp. balsamic vinegar
  
• ½ tsp. salt
  
• 2 Tbsp. chopped fresh mint.
  
• ¼ cup chopped pistachios
  

Preparation:

• In large-size bowl, combine tomatoes and watermelon. Toss with oil, vinegar, salt, mint and ground black pepper to taste. Top with pistachios.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 158 Calories, 4 g Protein, 16 g Carbohydrates, 4 g Dietary Fiber, 11 g Fat, 1.5 g Saturated Fat, 304 mg Sodium

Caprese Salad

(makes 4 servings)

Ingredients:

• 4 cups (1 liter) of cherry or grape tomatoes, halved
  
• 8 oz. of bocconcini (small fresh mozzarella balls)
  
• 12 leaves fresh basil, sliced
  
• 2 Tbsp. (30 ml.) of olive oil
  
• 2 tsp. (10 ml.) of balsamic vinegar
  
• ½ tsp. (2 ml.) of salt
  

Preparation:

• In large-size bowl, toss all ingredients. Season with ground black pepper to taste.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 247 Calories, 11 g Protein, 6 g Carbohydrates, 2 g Dietary Fiber, 20 g Fat, 9 g Saturated Fat, 332 mg Sodium

Chopped Salad with Pita Croutons

(makes 4 servings)

Ingredients:

• 1 whole wheat pita
  
• 3 Tbsp. (45 ml.) of olive oil
  
• 1 Tbsp. (15 ml.) of red wine vinegar
  
• ¾ tsp. (4 ml.) of dried oregano
  
• ¾ tsp. (4 ml.) of salt
  
• 4 tomatoes, chopped
  
• 1 cucumber, peeled, seeded, and chopped
  
• 5 scallions, sliced
  
• ⅓ cup (75 ml.) chopped fresh parsley
  

Preparation:

• Heat oven to 350 degrees F (180 degrees C). Toast pita on baking sheet in oven until crisp, about 10 minutes. Tear into pieces.
  
• In large-size bowl, whisk oil, vinegar, oregano, salt and ground black pepper to taste. Add tomatoes, cucumber, scallions and parsley. Toss with pita croutons.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 165 Calories, 3 g Protein, 15 g Carbohydrates, 3 g Dietary Fiber, 11 g Fat, 1.5 g Saturated Fat, 525 mg Sodium

Spinach & Sweet Potato Salad

(makes 4 servings)

Ingredients:

• 1¼ lb. sweet potatoes, cut into 1” cube
  
• ¼ cup olive oil
  
• 1 tsp. salt
  
• 2 thick slices bacon (2 oz. total weight)
  
• 1 red bell pepper, chopped
  
• 1 small red onion, halved and thinly sliced
  
• 1 Tbsp. finely chopped ginger
  
• 1 tsp. ground cumin
  
• ⅓ cup orange juice (from 1 orange)
  
• 1 lb. fresh baby spinach
  

Preparation:

• Preheat oven to 400 degrees F. Arrange sweet potatoes on baking sheet, drizzle with 2 Tbsp. of the oil, sprinkle with ¾ tsp. of the salt, and toss to coat. Roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. Remove from oven but leave on pan until ready to use.
  
• Cook bacon in nonstick skillet over medium heat while potatoes roast, turning once or twice, until crisp. Drain on paper towels and pour off fat, leaving any darkened bits in pan. Chop bacon. Put pan back over medium heat and add remaining oil. When hot, add bell pepper, onion, ginger and remaining salt. Cook, stirring once or twice, until vegetables are crisp-tender. Stir in cumin and bacon. Stir in orange juice and turn off heat.
  
• Put spinach in large bowl. Add sweet potatoes, warm dressing, and ground black pepper to taste and toss. Season with salt to taste.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 346 Calories, 8 g Protein, 30 g Carbohydrates, 6 g Dietary Fiber, 23 g Fat, 5 g Saturated Fat, 863 mg Sodium

Tossed Greens With Watermelon & Feta Cheese

(makes 6 servings)

Ingredients:

• 1 Tablespoon white wine vinegar
  
• 2 thin slices jalapeño chile pepper, seeds removed
  
• 2 teaspoons raspberry, strawberry, or currant jelly
  
• ¼ teaspoon salt
  
• ⅛ teaspoon ground black pepper
  
• ⅛ teaspoon minced garlic
  
• 3½ cups watermelon, seeds removed, flesh cut into ½-inch dice
  
• 1 teaspoon olive oil
  
• 6 cup torn mixed salad greens
  
• 1 small red onion, sliced
  
• ⅓ cup crumbled feta cheese (or fresh mozzarella if you don't like feta)
  

Preparation:

• In a blender or food processor, combine the vinegar, chile pepper, jelly, salt, black pepper, garlic, and ¼ cup of the watermelon. Process until smooth.
  
• With the machine still running, drizzle in oil. Chill in the jar until ready to serve. Shake well before using.
  
• In a large-size bowl, toss the greens with dressing in large bowl. Mound in center of large flat serving dish.
  
• Surround with the remaining watermelon and sprinkle with the onion. Crumble cheese on top. Season with more black pepper to taste.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 70 Calories, 2 g Protein, 10 g Carbohydrates, 1 g Dietary Fiber, 2.5 g Fat, 1.5 g Saturated Fat, 198 mg Sodium

Spinach Salad Topped With Almond-Encrusted Chicken Breast

(makes 1 servings)

Ingredients:

• 5 oz. boneless, skinless chicken breast
  
• 1 Tbsp. cornstarch
  
• 1 egg
  
• 1 Tbsp. finely chopped almonds
  
• 2 Tbsp. balsamic vinegar
  
• 1 Tbsp. olive oil
  
• ⅛ tsp. freshly ground black pepper
  
• 3 cups baby spinach
  
• 1/4 cup mushrooms, sliced
  
• 1/4 cup yellow or red grape tomatoes, halved
  
• 1 small red bell pepper, sliced into strips
  

Preparation:

• Sprinkle each side of chicken with cornstarch.
  
• Beat egg with 1 Tbsp. water in shallow dish.
  
• Dip into egg mixture to coat, allowing excess to drip off. Sprinkle each sides with almonds.
  
• Coat small nonstick skillet with cooking spray and set over medium heat.
  
• Cook chicken until no longer pink and juices run clear, about 5 minutes per side.
  
• Remove from pan and set aside.
  
• Whisk vinegar, oil and black pepper in medium bowl.
  
• Add spinach, mushrooms, tomatoes and bell pepper. Toss to coat.
  
• Transfer to a serving plate. Slice reserved chicken diagonally and place on top of salad.
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 497 Calories, 45 g Protein, 28 g Carbohydrates, 7 g Dietary Fiber, 23 g Fat, 3 g Saturated Fat, 336 mg Sodium

Crunchy Cucumber Salad

(makes 4 servings)

Ingredients:

• 2 English or other unvaxed cucumbers, chopped into ¼” dice (about 3 cups)
  
• 1 green Serrano chile pepper, finely chopped (remove seeds if desired)
  
• ½ cup raw peanuts (toasted, unsalted ones will also work)
  
• 2-3 Tbsp. freshly squeezed lemon juice
  
• ¼ tsp. salt
  
• ½ tsp. sugar
  
• ⅛ tsp. ground red pepper
  
• 1 Tbsp. canola oil
  
• ¼ tsp. mustard seeds
  

Preparation:

• Place cucumbers and chile pepper in medium bowl. Chop peanuts in coffee grinder or food processor until reduced to coarse powder (not too fine, but no big chunks). Add to cucumbers along with lemon juice, salt, and sugar to taste. Mix well.
  
• Sprinkle red pepper in small pile on top of salad. Do not stir it in yet. Heat oil in small skillet over high heat. When oil begins to smoke, add mustard seeds and cover with lid or splatter screen. As soon as seeds stop sputtering, remove from heat and care fully pour oil over red pepper. Stir in dressing.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 152 Calories, 5 g Protein, 7 g Carbohydrates, 2 g Dietary Fiber, 12.5 g Fat, 1.5 g Saturated Fat, 150 mg Sodium

Chopped Chicken Salad With Apples And Walnuts

(makes 4 servings)

Ingredients:

• 1-2 cups chopped romaine lettuce
  
• 4-5 oz. chicken breast, cooked, cooled and chopped
  
• ½ cup canned chickpeas, rinsed and drained
  
• ½ Fuji or McIntosh apple, chopped
  
• ¼ cup chopped cucumber (with peel)
  
• ¼ cup chopped tomato
  
• ¼ cup chopped avocado
  
• ¼ cup chopped celery
  
• 2 scallions, finely chopped
  
• 1 Tbsp. chopped walnuts
  
• 2 Tbsp. reduced-calorie raspberry vinaigrette
  

Preparation:

• In large-size bowl, place lettuce then add chicken, chickpeas, apple, cucumber, tomato, avocado, celery, scallions and walnuts. Drizzle with vinaigrette and toss to coat.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 459 Calories, 36 g Protein, 45 g Carbohydrates, 14 g Dietary Fiber, 17 g Fat, 2 g Saturated Fat, 653 mg Sodium

Greek Salad

(makes 4 servings)

Ingredients:

• 2 Tbsp. olive oil
  
• 1 Tbsp. lemon juice
  
• 1 Tbsp. red wine vinegar
  
• ½ tsp. dried oregano, crumbled
  
• ½ tsp. ground black pepper
  
• 2 large tomatoes, chopped
  
• 1 can (15 oz.) chickpeas, rinsed and drained
  
• 2 cups chopped cucumber
  
• ½ cup thinly sliced red onion
  
• ½ cup coarsely chopped flat-leaf parsley
  
• 8 kalamata olives, pitted and sliced
  
• 4 cups torn mixed dark greens, such as escarole and romaine lettuce
  
• 4 oz. feta cheese, crumbled
  

Preparation:

• Mix olive oil, lemon juice, vinegar, oregano and pepper with fork in a large salad bowl.
  
• Add tomatoes, chickpeas, cucumber, red onion, parsley and olives. Mix well. let marinate 15 minutes.
  
• Add with greens and feta.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 338 Calories, 12 g Protein, 34 g Carbohydrates, 8 g Dietary Fiber, 16 g Fat, 5.5 g Saturated Fat, 690 mg Sodium

Wild Rice Salad with Apples and Dried Cherries

(makes 8 servings)

Ingredients:

• 6 (¼ oz.) fast-cooking wild rice, cook according to package instructions. Don’t add butter or margarine if included in instructions
  
• 1 cup unpeeled and chopped apple
  
• ½ cup chopped celery
  
• 1 cup chopped green bell pepper
  
• ⅔ cup chopped dried cherries
  
• 2 tbsp soy sauce
  
• 2 tsp sugar
  
• 2 tbsp water
  
• 2 tsp cider vinegar
  

Preparation:

• Spread cooked rice in an even layer on a cookie sheet for about 10 minutes or until cool.
  
• In a medium sized bowl, combine apple, celery, green bell pepper and cherries.
  
• In a separate bowl, combine soy sauce, water, sugar and vinegar until sugar dissolves.
  
• Add soy sauce mixture and rice to apple mixture and toss ingredients until well-coated.
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (125 g)): 140 Calories, 4 g Protein, 31 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 266 mg sodium

Warmed Tomato Salad with Fresh Mozzarella

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
• ¼ cup shallots, chopped (or onions)
  
• 1 clove garlic, minced
  
• 1 tsp fresh thyme, snipped
  
• ¼ tsp salt
  
• ¼ tsp freshly ground black pepper
  
• 1 cup fresh Mozzarella cheese, cut into ½” cubes
  
• 1 tbsp olive oil
  
• ½ tbsp balsamic vinegar
  
• 2½ cups cherry tomatoes, halved (For added color, combine a mix of red cherry tomatoes with yellow and/or orange cherry or pear-shaped tomatoes)
  

Preparation:

• Spray a large-size skillet with low-fat cooking spray then raise heat to medium-heat.
  
• Add shallots, garlic, thyme, salt and pepper and cook until shallots are tender (about 2-3 minutes).
  
• Stir in the tomatoes and cook until tomatoes are warmed (about 1-2 minutes) then remove from heat.
  
• Toss tomatoes with the Mozzarella in a large bowl.
  
• Drizzle with the oil and balsamic vinegar then toss to coat evenly.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (138 g)): 137 Calories, 9 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 9 g fat, 4 g saturated fat, 15 mg cholesterol, 304 mg sodium

Waldorf Salad

(makes 4 servings)

Ingredients:

• 4 medium apples, cubed
  
• 3 stalks of celery, thinly sliced
  
• ½ cup plain low-fat yogurt (or vanilla)
  
• ⅓ cup raisins
  
• ⅓ cup walnuts, chopped
  

Preparation:

• In a medium bowl, combine apples, celery, raisins, and walnuts. Stir.
  
• Add yogurt and stir together with all ingredients.
  
• Chill to blend flavors or enjoy right away.
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (147 g)): 142 Calories, 3 g Protein, 25 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 32 mg sodium

Tomato Salad with Orange Cilantro Vinaigrette

(makes 6 servings)

Ingredients:

• 3 large ripe tomatoes, sliced
  
• 3 tbsp vegetable oil (or canola oil)
  
• 1 tbsp orange zest, grated
  
• ½ cup freshly squeezed orange juice
  
• 1 tbsp lemon zest, grated
  
• ¼ cup cilantro, chopped
  
• ½ tsp paprika
  
• Salt and pepper to taste
  

Preparation:

• Arrange sliced tomatoes on plates (3 slices per plate.)
  
• Whisk together the vegetable oil, orange zest, orange juice, lemon zest, cilantro and paprika in a small bowl.
  
• Drizzle the dressing over the tomatoes and sprinkle with salt and pepper, to taste.
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (123 g)): 92 Calories, 1 g Protein, 7 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium

Thai Noodle Salad

(makes 4 servings)

Ingredients:

• 6 oz. dried vermicelli, cook according to package instructions
  
• ¼ cup low-sodium soy sauce
  
• ¼ cup chicken broth (or vegetable broth)
  
• 2 tbsp peanut butter
  
• 1 tbsp fresh lime juice
  
• 1 tsp minced fresh ginger
  
• ½ tsp crushed red pepper
  
• 1 tsp minced garlic cloves
  
• 1½ cups chopped cooked chicken
  
• 1 red sweet pepper, seeded and cut into thin strips
  
• 3 green onions, cut diagonally into ½” pieces
  
• ¼ cup chopped fresh cilantro
  
• Lime wedges for garnish
  

Preparation:

• Combine soy sauce, chicken broth, peanut butter, lime juice, ginger, crushed red pepper in a medium-size saucepan. Cook over medium-low heat until peanut butter is melted.
  
• Add cooked pasta and toss to coat evenly.
  
• Stir in cooked chicken, sweet pepper, green onions and cilantro.
  
• Serve with lime wedges.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (185 g)): 317 Calories, 25 g Protein, 38 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 45 mg cholesterol, 882 mg sodium

Tabbouleh Salad with Lemon-Garlic Dressing

(makes 4 servings)

Ingredients:

• ¾ cups uncooked fine-grained cracked bulgur wheat
  
• 1½ cups boiling water
  
• 3 tomatoes, chopped
  
• 6 green onions, chopped
  
• 1 medium red bell pepper, seeded and chopped
  
• 1 cup cucumber, chopped
  
• ¾ cup fresh cilantro, chopped
  
• 3 tbsp fresh mint, chopped
  
• 1 can (15-16 oz.) garbanzo beans, drained
  

Lemon Garlic Dressing ingredients:

• ¼ cup fresh squeezed lemon juice
  
• 1 tbsp olive oil
  
• ½ tsp salt
  
• ¼ tsp fresh ground pepper
  
• 3 cloves garlic, chopped
  

Preparation:

• In a medium sized bowl, using a whisk, combine all dressing ingredients, set aside.
  
• In a medium sized bowl, place bulgur then add boiling water. Stir then let stand for about 60 minutes. Pour off any excess water and fluff with a fork.
  
• Stir in vegetables and garbanzo beans with the bulgur then toss with the dressing.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (325 g)): 291 Calories, 10 g Protein, 55 g carbohydrates, 12 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 621 mg sodium

Carrot and Orzo Salad with Fresh Dill

(makes 8 servings)

Ingredients:

• 3 pounds carrots, peeled and sliced diagonally into 2” pieces
  
• 1 pound orzo pasta
  
• ½ cup loosely pack fresh dill, chopped
  
• 5 large garlic cloves, unpeeled
  
• ¼ cup olive oil, divided
  
• 4 scallions, white and light green parts only, chopped
  
• Juice of 2 lemons
  
• Zest from the 2 lemons
  
• Salt and pepper, to taste
  

Preparation:

• Preheat oven to 450 degrees F.
  
• Toss carrots and garlic cloves with 2 tbsp of the olive oil in a small-sized bowl. Spread on a rimmed baking sheet and bake until carrots are browned and tender (about 15-20 minutes). Remove from oven and let cool for about 10-15 minutes.
  
• In a small-sized bowl, squeeze out pulp from garlic cloves and discard skins. Mash pulp with the back side of a spoon until it resembles a paste.
  
• Cook orzo according to package instructions. Drain in a colander (do not rinse) then remove to a large-sized bowl. Toss with remaining olive oil then add carrots.
  
• Combine lemon juice, zest, scallions and garlic paste in a small bowl. Mix in dill then pour over orzo mixture and toss until combined. Season with salt and pepper.
  

Make 8 Servings:

Weight Loss Recipes Amount Per Serving(⅛ of recipe (256 g)): 221 Calories, 5 g Protein, 36 g carbohydrates, 6 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 62 mg sodium

Spinach Salad with Warm Beet Dressing

(makes 4 servings)

Ingredients:

• 12 oz. spinach, thoroughly washed, stems removed
  
• 8 oz. fresh beets
  
• 1 red onion, thinly sliced
  
• 2 slices whole wheat bread, cut into small cubes
  
• 2 tbsp olive oil
  
• 1 small shallot, finely chopped
  
• 1 tbsp honey mustard
  
• ¼ cup red wine vinegar
  
• ¼ tsp freshly ground pepper
  
• 4 oz. button mushrooms, wiped clean, stems trimmed
  and sliced
  
• 2 tbsp sugar
  
• ½ tsp salt
  

Preparation:

• Preheat oven to 350 degrees F.
  
• In a medium-size bowl, fill water and ice then add onions. Let stand for about 30 minutes, drain and set aside.
  
• Place bread cubes on a baking sheet and toast in oven until golden brown (about 10-15 minutes), tossing occasionally, then set the croutons aside.
  
• In a small-size saucepan, toss beets in a small saucepan and filled with water. Bring to a boil and cook until tender (about 30 minutes). Drain and let cool until easy to handle. Peel the beets and cut into ½” cubes, then set aside.
  
• In a small-size saucepan, heat 1 tbsp olive oil over medium heat. Add the honey mustard, sugar, vinegar, salt and pepper and stir constantly for about 1 minute or until sugar is dissolved. Add remaining olive oil then reduce heat to low. Add beet cubes and toss to coat.
  
• Arrange spinach leaves, onions and mushrooms on plates. Drizzle with the beet dressing and garnish with croutons.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (234 g)): 161 Calories, 6 g Protein, 19 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 511 mg sodium

Spinach and Pear Salad with Dijon Mustard Vinaigrette

(makes 4 servings)

Ingredients:

• 2 tbsp water
  
• 1½ tbsp red wine vinegar
  
• 1 tbsp olive oil
  
• 1 tbsp honey
  
• 2 tsp Dijon mustard
  
• ¼ tsp freshly ground black pepper
  
• 2 Bosc pears (or Anjou), cored and thinly sliced
  
• 8 cups torn fresh spinach
  
• ¼ cup red onion, thinly sliced
  

Preparation:

• Combine water, vinegar, olive oil, honey, Dijon mustard, and black pepper in a small bowl, stirring with a whisk
  
• Combine pear slices and spinach in a large bowl.
  
• Drizzle vinaigrette over salad, and toss gently to coat.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (167 g)): 114 Calories, 2 g Protein, 20 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 80 mg sodium