Breakfast Huevos Rancheros

(makes 4 servings)

Ingredients:

• 1 tsp. ground cumin
  
  


• 1 can (15 oz) no-salt-added pink beans, rinsed and drained
  
  


• 4 scallions, sliced
  
  


• 1 small red bell pepper, cut into thin strips
  
  


• ½ cup reduced-sodium chicken broth
  
  


• 2 minced cloves garlic
  
  


• 4 eggs
  
  


• 1 cup sliced avocado
  
  


• 4 Tbsp. fat-free Greek yogurt
  
  


• 4 Tbsp. salsa
  
  


• 8 corn tortillas (6-inch diameter), toasted
  
  


• dash of hot-pepper sauce (optional)
  
  

Preparation:

• Heat a 10-inch nonstick skillet over medium-high heat. Add cumin and cook, stirring occasionally, until fragrant (about 30 seconds). Add beans, scallions, bell pepper, chicken broth and garlic. Bring to a boil then reduce heat so the mixture simmers. Cook until the vegetables are tender and most of the broth is evaporated, 8 minutes. Smash beans with back of a large spoon until lumpy.
  
  


• Use back of spoon to make 4 indentations in beans mixture. Working one at a time, break each egg into custard cup and pour in each indentation. Cover and until the eggs are cooked to the desired doneness (about 8 minutes).
  
  


• Scoop each portion of egg-topped bean mixture onto plate. Scatter avocado slices over and around beans. Top each serving with 1 Tbsp. of yogurt and 1 Tbsp. of salsa. Serve with tortillas and hot-pepper sauce, if desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 331 Calories, 16 g Protein, 42 g Carbohydrates, 10 g Dietary Fiber, 12 g Fat, 3 g Saturated Fat, 245 mg Sodium

Cranberry Pecan Scones

(makes 8 servings)

Ingredients:

• 2 cups whole wheat pastry flour
  
  


• 1 cup chopped pecans
  
  


• 2 teaspoons baking powder
  
  


• ½ teaspoon baking soda
  
  


• ½ teaspoon salt
  
  


• 1¼ cups low-fat vanilla yogurt
  
  


• 2 Tablespoon canola oil
  
  


• 1 teaspoon freshly grated orange zest
  
  


• ⅔ cup dried sweetened cranberries
  
  


• Low-fat cooking spray
  
  

Preparation:

• Preheat oven to 400 degrees F. Lightly coat a 9-inch round baking pan with cooking spray.
  
  


• In large-size bowl, whisk flour, pecans, baking powder, baking soda and salt.
  
  


• In small-size bowl, whisk yogurt, oil and orange zest.
  
  


• Make a well in center of flour mixture. Add yogurt mixture and cranberries. Stir until blended.
  
  


• Press into prepared pan. Score dough with knife to form 8 triangles. Bake until lightly browned and a wooden toothpick inserted in the center comes out clean (about 20-25 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving : 308 Calories, 6 g Protein, 38 g Carbohydrates, 5 g Dietary Fiber, 15 g Fat, 1.5 g Saturated Fat, 350 mg Sodium

Raspberry Yogurt Parfait

(makes 1 servings)

Ingredients:

• ½ cup raspberries
  
  


• 1 tsp. freshly squeezed lemon juice
  
  


• 1 cup low-fat vanilla yogurt
  
  

Preparation:

• Toss raspberries and lemon juice in bowl. Alternate layers of yogurt and raspberries in parfait dish.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 230 Calories, 12 g Protein, 39 g Carbohydrates, 4 g Dietary Fiber, 3 g Fat, 2 g Saturated Fat, 150 mg Sodium

Peanut Butter & Banana Streusel Muffins

(makes 18 servings)

Ingredients:

• 2 cups + 3 Tbsp. whole grain pastry flour
  
  


• ½ cup + 3 Tbsp. packed brown sugar
  
  


• 1 Tbsp. butter, melted
  
  


• 1 tsp. honey
  
  


• 2 tsp. baking powder
  
  


• 1 tsp. ground cinnamon
  
  


• ½ tsp. salt
  
  


• ½ cup pureed ripe banana (about 1 banana)
  
  


• ½ cup unsweetened applesauce
  
  


• ⅓ cup peanut butter
  
  


• 1 egg
  
  


• ¾ cup 1 percent milk
  
  


• 1 tsp. vanilla extract
  
  

Preparation:

• Preheat oven to 400 degrees F. Coat 12-cup muffin pan with cooking spray or line with cupcake liners.
  
  


• Stir 3 Tbsp. of the flour, 3 Tbsp. of the sugar, butter and honey with spoon in small-size bowl until mixture forms wet crumbs then set aside.
  
  


• Whisk baking powder, cinnamon, salt and remaining flour in large-size bowl until combined. Whisk banana, applesauce, peanut butter, egg and remaining sugar in another bowl until blended. Whisk milk and vanilla into banana mixture until combined. Stir flour mixture into banana mixture just until blended. Don’t overmix.
  
  


• Spoon batter into prepared muffin cups, dividing evenly. Crumble streusel mixture on top of muffin batter, dividing evenly. Bake 16-18 minutes, or until wooden pick inserted in center of muffin comes out of clean. Remove from pan and serve warm
  
  

Make 18 Servings:

Weight loss recipes Amount Per Serving : 93 Calories, 3 g Protein, 13 g Carbohydrates, 2 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 147 mg Sodium

Protein Waffle

(makes 1 servings)

Ingredients:

• 2 Tbsp. rolled oats
  
  


• 1 egg white
  
  


• 1 Tbsp. vanilla-flavored whey protein powder
  
  


• 3 Tbsp. farmer cheese
  
  


• Pinch grated orange zest
  
  


• Greek yogurt, honey, sliced fruit (optional)
  
  

Preparation:

• In coffee grinder, grind oats until finely ground then set aside. Preheat waffle iron according to the manufacturer's instructions (about 4 minutes).


• In medium-size bowl, beat egg white and protein powder with electric mixer on high speed until powder has dissolved and is incorporated into the egg white (about 2 minutes).
  
  


• Mix in cheese and grated orange zest 2 minutes, or until completely smooth. Stir in ground oats.
  
  


• Heat up waffle grids. Spray it with cooking spray. Pour batter onto hot iron and cook 3 to 4 minutes. Serve with the yogurt, honey, and fruit, if using.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 mg Sodium

Green Rice

(makes 6-8 servings)

Ingredients:

• ½ cup tightly packed fresh cilantro sprigs
  
  


• ½ cup tightly packed spinach leaves, stemmed and thoroughly washed
  
  


• 2½ cups low-sodium chicken broth
  
  


• Non-fat cooking spray
  
  


• 1 chopped onion
  
  


• 2 chopped garlic cloves
  
  


• 1½ cups long-grain white rice
  
  


• ¼ tsp cayenne pepper
  
  

Preparation:

• Place cilantro, spinach and chicken broth in a blender and puree until smooth.
  
  


• Spray a large-size saucepan with cooking spray and heat over medium-heat. Add onion and cook until softened and translucent (about 8 minutes). Add garlic and cook for an additional 2 minutes.
  
  


• Add rice and stir to coat evenly. Add spinach mixture and bring to a boil then reduce heat to a simmer. Cover and cook until rice is tender and liquid is absorbed (about 20 minutes).
  
  


• Turn off heat and let stand for about 5 minutes. Add cayenne pepper and fluff with a fork.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (129 g)): 146 Calories, 4 g Protein, 30 g carbohydrates, 1 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Fruit Jumble

(makes 6-8 servings)

Ingredients:

• 1½ cups grapes, purple green or combination of each
  
  


• 1 apple, chop into bite-sized pieces
  
  


• 1 (16 oz.) can of chunky unsweetened pineapple, drained (save the juice), or 1 (11 oz.) can mandarin orange sections, drained (save the juice)
  
  


• 1 banana, cut into slices
  
  


• ¼ cup walnuts, minced
  
  


• Coconut flakes (optional)
  
  


• Cinnamon
  
  

Ingredients for Jumble Juice:

• ½ cup low-fat vanilla yogurt
  
  


• 2-3 tbsp of reserved pineapple or mandarin juice
  
  

Preparation:

• Wash grapes, wash and chop apple, peel and slice banana and open canned fruit and drain juice into a measuring cup. Combine fruit into a serving bowl.
  
  


• To make Jumble Juice: Put yogurt into a small-size bowl. Add juice and stir until smooth. Pour Jumble Juice over fruit and toss gently to coat.
  
  


• Divide Fruit Jumble into bowls or plates and sprinkle with nuts, coconut and cinnamon.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (163 g)): 117 Calories, 2 g Protein, 22 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium

Crispy Chicken Nuggets

(makes 4 servings)

Ingredients:

• 12 oz. chicken breasts, skinless, boneless and cut into 1” chunks
  
  


• 1 egg, slightly beaten
  
  


• 1 tbsp honey
  
  


• 1 tsp prepared mustard
  
  


• 2 cups crushed cornflakes
  
  


• 1 tbsp ground black pepper
  
  

Preparation:

• Preheat oven to 450 degree F.
  
  


• Combine egg, honey and mustard in a small-size bowl with a fork.
  
  


• Add the crushed cornflakes and toss with the pepper in a medium-size bowl.
  
  


• Dip chicken pieces in egg mixture then roll in cornflakes until covered.
  
  


• Place chicken on an ungreased baking sheet and bake until cooked through and no longer pink in the center (about 15 minutes).
  
  


• Serve with your favorite low-fat dipping sauce (optional)
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (117 g)): 178 Calories, 22 g Protein, 15 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 1 g saturated fat, 102 mg cholesterol, 215 mg sodium

Corn Skillet Cakes

(makes eight, 4-inch cakes)

Ingredients:

• ⅔ cup flour
  
  


• ⅓ cup whole wheat flour
  
  


• 1 tbsp sugar
  
  


• 2 tsp baking powder
  
  


• ¼ tsp salt
  
  


• ¾ cup skim milk
  
  


• 1 egg
  
  


• 2 tbsp vegetable oil
  
  


• 1⅓ cup corn kernels (frozen, canned or fresh)
  
  

Preparation:

• Stir together the flour, whole wheat flour, sugar, baking powder and salt in a medium-sized bowl.
  
  


• In another bowl, whisk together the milk, egg, and vegetable oil. Stir in the corn, and add the wet ingredients to the dry ingredients, mixing them just to blend. The mixture will be lumpy.
  
  


• For each pancake, spread ¼ cup of batter on a hot, greased griddle. Cook the pancakes over moderate heat until they are golden brown on the bottom and the tops begin to bubble. Then flip them over, and cook them until the undersides are golden brown.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(2 cakes (156 g)): 275 Calories, 10 g Protein, 41 g carbohydrates, 5 g Dietary Fiber, 9 g fat, 1 g saturated fat, 48 mg cholesterol, 192 mg sodium

Chipotle Orange Sweet Potatoes

(makes 8 servings)

Ingredients:

• 4 large sweet potatoes
  
  


• 1 small can of chipotle peppers in adobo sauce
  
  


• Juice of 1 orange
  
  


• Salt to taste.
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Bake sweet potatoes directly on oven racks until tender when pierced with a fork (about 60 minutes).
  
  


• Remove potatoes from oven, slice in quarters. Slide the potato skins off and discard. (Careful* the potatoes are very hot!)
  
  


• Place potatoes in a large bowl and mash.
  
  


• Add 2 tbsp of adobo sauce to the potatoes and blend thoroughly. (If your tongue can take it and you want a more fiery and spicier dish, mix some chopped chipotle peppers into the potatoes.)
  
  


• Add the orange juice and salt. Mix until blended.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (118 g)): 112 Calories, 2 g Protein, 26 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 311 mg sodium

Carrot and Raisin Quinoa

(makes 8 servings)

Ingredients:

• 1 cup uncooked quinoa
  
  


• 1⅓ cups sliced fresh mushrooms
  
  


• ½ cup chopped green onions
  
  


• 2¾ cups water
  
  


• 1½ tsp chicken-flavored bouillon granules
  
  


• ½ tsp dried thyme
  
  


• 1 tsp grated lemon rind
  
  


• 1 cup shredded carrot
  
  


• 2 tbsp chopped raisins
  
  


• Low-fat cooking spray
  
  

Preparation:

• Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
  
  


• In a large nonstick skillet coated with cooking spray, sauté mushrooms and green onions over medium-high heat until tender (about 5 minutes). Set aside.
  
  


• In a large saucepan, bring 2¾ cups water, bouillon cubes, thyme and lemon rind to a boil. Add quinoa and carrot. Cook until water is absorbed (about 10-15 minutes).
  
  


• Stir in raisins and mushroom mixture.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(½ cup (56 g)): 99 Calories, 4 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 81 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

Wild Rice with Vegetables

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 2 tsp olive oil (or vegetable oil)
  
  


• ¾ cup carrots, peeled and chopped
  
  


• 1 cup green bell pepper, seeded and chopped
  
  li>½ cup mushrooms, sliced
  
  


• ¾ cup onion, chopped
  
  


• 1 (2¾ oz.) package wild rice, uncooked
  
  


• 1⅓ cups low-sodium chicken broth
  
  


• ¼ tsp salt
  
  


• ¼ tsp fresh ground pepper
  
  


• Fresh cilantro, chopped (optional)
  
  

Preparation:

• Spray a medium-size saucepan with cooking spray, add olive oil then heat to medium-high heat. Add carrots, green bell pepper, mushrooms, onion then sauté until vegetables are crisp-tender.
  
  


• Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. Simmer, uncovered until rice is tender (about 45 minutes), stirring occasionally or until broth is absorbed. Stir in salt and pepper.
  
  


• Let stand for about 5 minutes. Serve garnished with cilantro.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 139 Calories, 6 g Protein, 23 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 181 mg sodium

Vegetable Rice Pilaf

(makes 4 servings)

Ingredients:

• 1 (14½ oz.) can of low-sodium chicken broth
  
  


• 1 medium onion, chopped
  
  


• ½ cup long grain rice, uncooked
  
  


• ½ cup dry lentils, drained and rinsed
  
  


• ¼ cup water
  
  


• 1 tsp lemon zest
  
  


• 1½ cups yellow summer squash and/or zucchini
  
  


• 1 chopped carrot
  
  


• ½ small eggplant, peeled and diced
  
  


• 2 cloves garlic, minced
  
  


• 2 tsp vegetable oil (or olive oil)
  
  


• 3 plum tomatoes, chopped
  
  


• ¼ cup fresh basil, shredded
  
  


• Parmesan cheese
  
  

Preparation:

• Combine chicken broth, onion, rice, lentils, water and lemon zest in a medium-size saucepan. Bring to boil then reduce heat and simmer, covered for about 15 minutes.
  
  


• Add yellow summer squash and/or zucchini, carrot and simmer for an additional 5 minutes.
  
  


• Cook eggplant and garlic in vegetable oil over medium heat in a medium skillet for about 8-10 minutes or until eggplant is soft.
  
  


• Remove lentil mixture from heat and let stand for about 5 minutes. Stir in eggplant mixture, tomatoes and basil.
  
  


• Sprinkle with Parmesan cheese as desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (243 g)): 238 Calories, 11 g Protein, 44 g carbohydrates, 11 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 28 mg sodium

Vegetable Couscous

(makes 4-6 servings)

Ingredients:

• 3 medium garlic cloves, minced and pressed
  
  


• 1 medium onion, chopped
  
  


• 2 medium green bell peppers, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 1 cup couscous
  
  


• 1½ cups water
  
  


• 2 small ripe tomatoes, cut into wedges
  
  

Preparation:

• In a large-size skillet, sauté garlic, onion and green bell pepper in vegetable oil until soft then push to sides of pan.
  
  


• In the center of the skillet, pour in the couscous. Add the water to the couscous, stirring gently.
  
  


• Top this mixture with tomato wedges and the cooked green peppers; cover pan for approximately 3 minutes.
  
  


• Add a little water and cook longer, if needed. Couscous should be light and fluffy.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (172 g)): 229 Calories, 7 g Protein, 42 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 11 mg sodium

Sweet Potato Wedges with Rosemary

(makes 6 servings)

Ingredients:

• 2 pounds sweet potatoes, wash and cut into wedges
  
  


• 2 tsp vegetable oil
  
  


• Sprinkle of lemon juice and rosemary
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Place potatoes in a bowl and toss with vegetable oil, then spread out onto a baking sheet and sprinkle with rosemary.
  
  


• Bake potatoes in middle of oven for approximately 30 minutes at 375 degrees F, or until browned and tender. You may want to turn potatoes with a metal spatula over halfway through baking time.
  
  


• Remove from oven, sprinkle with lemon juice, if desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (153 g)): 172 Calories, 2 g Protein, 37 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium

Spinach with Golden Raisins and Pine Nuts

(makes 4 servings)

Ingredients:

• ½ cup golden seedless raisins (or red raisins)
  
  


• 1 tbsp olive oil
  
  


• ½ cup pine nuts
  
  


• 2 crushed garlic cloves
  
  


• 1 ¼ lb. baby spinach leaves
  
  


• 2 tbsp fresh grated lemon peel
  
  


• Salt and pepper to taste
  
  

Preparation:

• Place raisins in a medium-size bowl and pour boiling water over them until just covered and let sit for about 5 minutes. Drain thoroughly then set aside.
  
  


• In a large-size skillet over medium-high heat, add vegetable oil, pine nuts and sauté until begin to brown lightly and smell toasted, but not burnt. Add garlic and sauté for an additional minute. Stir in raisins then add spinach leaves. Stir ingredients for about 1 minute until spinach has wilted.
  
  


• Remove from heat and add lemon peel and salt and pepper to taste.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (185 g)): 237 Calories, 7 g Protein, 25 g carbohydrates, 7 g Dietary Fiber, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 127 mg sodium

Southwest Succotash

(makes 6 servings)

Ingredients:

• 1 (10 oz.) package corn kernel, cook according to package instructions and drain.
  
  


• 1 (10 oz.) package frozen baby lima beans, cook according to package instructions and drain.
  
  


• 2 chopped tomatoes
  
  


• 1 tbsp minced cilantro
  
  


• ¼ cup chopped green onions
  
  


• 4 oz. chopped pimiento
  
  


• 2 tbsp Italian dressing
  
  


• ¼ tsp dry mustard
  
  


• ¼ cup red wine vinegar
  
  

Preparation:

• In a medium-size bowl, combine corn, lima beans, tomatoes, cilantro, green onions and pimiento, set aside.
  
  


• In a small-size bowl, whisk Italian dressing, dry mustard, and red wine vinegar then pour over corn and lima bean mixture and toss to coat.
  
  


• Serve at room temperature.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (222 g)): 160 Calories, 6 g Protein, 30 g carbohydrates, 6 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 90 mg sodium

Skillet Granola

(makes 10 servings)

Ingredients:

• 2 tbsp vegetable oil (or olive oil)
  
  


• ⅓ cup brown sugar
  
  


• 1 tbsp water
  
  


• 4 cups dry, quick-cooking oatmeal
  
  


• 1 cup raisins (or dried fruit)
  
  

Preparation:

• In the large-size skillet, stir vegetable oil, brown sugar and water together in a cool.
  
  


• Stir in oatmeal and mix until coated with sugar and vegetable oil.
  
  


• Heat over medium-high heat. Stir until oatmeal is starting to brown. Stir in raisins.
  
  


• Cool and store in a large jar with a tight fitting lid.
  
  

Make 10 Servings:

Weight loss recipes Amount Per Serving(½ of recipe (62 g)): 261 Calories, 6 g Protein, 40 g carbohydrates, 4 g Dietary Fiber, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 6 mg sodium

Simply Winter Squash

(makes 4 servings)

Ingredients:

• 1 winter squash (Butternut, Hubbard or Delicata), seeded, peeled and cut into 1” cube
  
  


• ½ cup water
  
  


• 2 tsp low-sodium soy sauce
  
  


• 2 tbsp maple syrup (or honey)
  
  

Preparation:

• Into a large-size pot, fill with ½ cup of water, place squash, add the soy sauce and syrup (or honey).
  
  


• Cover and simmer over medium heat for about 15-30 minutes or until the squash is fork tender.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (121 g)): 71 Calories, 1 g Protein, 18 g carbohydrates, 2 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 174 mg sodium