YOU: On a Diet ( June 5th - Sept. 25th )

[jezzie]

Gingery Grilled Salmon Salad
Makes 4 servings

1/4 cup nonfat plain yogurt
2 tablespoons finely chopped fresh ginger
2 cloves garlic, finely chopped
2 tablespoons lime juice
1 tablespoon freshly grated lime zest
1 tablespoon honey
1 tablespoon canola oil
1/2 teaspoon freshly ground pepper
1 1/4 pounds salmon fillet (about 1 inch thick), cut into 4 pieces, skin on, pin bones removed
Watercress & Pickled Ginger Salad, untossed (recipe follows)
Lime wedges for garnish

1. Whisk together yogurt, ginger, garlic, lime juice, lime zest, honey, oil, salt and pepper in a small bowl. Place salmon in a shallow glass dish and pour the marinade over it, turning the salmon to coat on all sides. Cover and marinate in the refrigerator for 20 to 30 minutes, turning once or twice.
2. Meanwhile, prepare a charcoal fire or preheat a gas grill. (Do not use a grill pan--salmon will stick.)
3. Oil the grill rack (see tip). Place the salmon, skin-side up, on the grill. Cook for 5 minutes. Using 2 metal spatulas, carefully turn the salmon pieces over and cook just until opaque in the center, 4 to 6 minutes longer. Remove the salmon from the grill. Slip off the skin.
4. Toss Watercress & Pickled Ginger Salad with dressing and divide among 4 plates. Top with a piece of grilled salmon. Garnish with lime wedges. Serve immediately

Watercress & Pickled Ginger Salad

1 clove garlic, crushed
1/3 cup drained pickled ginger plus 1 tablespoon liquid (see Ingredient note)
1 tablespoon fresh lime juice or rice-wine vinegar
1 tablespoon canola oil
1 teaspoon honey
Freshly ground pepper to taste
6 cups stemmed, washed and dried watercress
6 scallions, chopped

1. Mash garlic with the side of a chef's knife. Place in a small bowl or a jar with a tight-fitting lid.
Add ginger liquid, lime juice (or vinegar), oil, honey and pepper; whisk or shake until blended.
2. Place watercress, scallions and pickled ginger in a large bowl. Just before serving, toss with dressing.

TIP: Ingredient note: Pickled ginger is found at health-food stores, Asian markets and in the supermarket produce department.

.

[jezzie]

Honey-Soy Broiled Salmon

Makes 2 six ounce servings

2 scallions, minced
1.5 Tablespoons reduced-sodium soy sauce
2 tsp rice vinegar
2 tsp honey
1/2 tsp minced fresh ginger
1/2 tsp. minced fresh garlic
12 oz center-cut salmon fillet cut into 2 portions
1 teaspoon toasted sesame seeds

1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 20 minutes. Reserve the remaining sauce.

2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.)

3. Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Make it a Meal: Serve with brown rice and sauteed zucchini slices.

[jezzie]

Blackened Salmon Sandwich

Ingredients

* 1 pound salmon fillet, skinned and cut into 4 portions
* 2 teaspoons blackening or Cajun seasoning***
* 1 small avocado, pitted
* 2 tablespoons reduced-fat mayonnaise or hummus
* 4 crusty whole-wheat rolls, split and toasted
* 1 cup spinach leaves
* 2 plum tomatoes, thinly sliced
* 1/2 cup thinly sliced red onion

Directions

1. Oil grill rack, preheat grill to high.
2. Rub blackening (or Cajun) seasoning on both sides of salmon.
(*** Ingredient note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika.)
3. Grill until cooked through, about 3 to 4 minutes per side.
4. Mash together avocado and mayonnaise (or hummus) in a small bowl.
5. To assemble sandwiches, spread the avocado mixture on the bottom half of each roll. Top with the salmon, spinach, tomato and onion.

[jezzie]

Roasted Salmon with Stir-Fry Vegetables
2 Servings

Ingredients:

12 ounces of salmon, cut into two fillets
Half lemon
1 Tbsp dark sesame oil
1 Tbsp low sodium soy sauce
2 cloves garlic (chopped)
1 Tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
5 oz can of water chestnuts, drained
3 cups baby spinach leaves, steamed

Instructions:

Preheat oven to 350 degrees.

Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.

While the salmon is cooking, heat the oil in a non-stick frying pan and add the soy sauce, garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.

If you feel this dish needs additional flavoring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.

[jezzie]

Pan-Seared Salmon with Fennel and Dill Salsa
Crunchy fennel gives great texture to this tomato-based salsa, which is itself a zippy, slightly sour complement to sweet, seared salmon.

Ingredients

* 1 large tomato, chopped
* 1/2 cup finely chopped fennel
* 3 tablespoons minced red onion
* 2 tablespoons minced dill
* 1 tablespoon red-wine vinegar
* 1/4 teaspoon salt
* 1 pound salmon fillet, skinned
* Freshly ground pepper, to taste
* 2 tablespoons extra-virgin olive oil

Directions

1. Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.

2. Cut salmon into 4 equal portions, sprinkle with pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes.

3. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.

[jezzie]

Easy Salmon Cakes
If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

Ingredients

* 3 teaspoons extra-virgin olive oil, divided
* 1 each small onion, finely chopped
* 2 tablespoons chopped fresh parsley
* 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
* 1 each large egg, lightly beaten
* 1 1/2 teaspoons Dijon mustard
* 1 3/4 cups fresh whole-wheat breadcrumbs
* 1/2 teaspoon freshly ground pepper
* Creamy Dill Sauce (** recipe follows)
* 1 each lemon, cut into wedges

Directions

1. Preheat oven to 450° F. Coat a baking sheet with cooking spray.
2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4. Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.

Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

[jezzie]

Creamy Dill Sauce
(for crab cakes ... etc.)


Cutting mayonnaise with yogurt is an excellent technique for reducing calories and fat.
Here, it makes a simple sauce that goes perfectly with delicate preparations.

Makes about 1/2 cup

Ingredients

1/4 cup reduced-fat mayonnaise
1/4 cup nonfat plain yogurt
3 scallions, thinly sliced
1 tablespoon lemon juice
1 tablespoon finely chopped fresh dill or parsley
Freshly ground pepper to taste

Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.

[jezzie]

Mustard-Crusted Salmon

Ingredients

* 1 1/4 pounds center-cut salmon fillets, cut into 4 portions
* Freshly ground pepper to taste
* 1/4 cup reduced-fat sour cream
* 2 tablespoons stone-ground mustard
* 2 teaspoons lemon juice
* Lemon wedges

Directions

1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.

2. Place salmon pieces, skin-side down, on the prepared pan. Season with pepper.

3. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.

4. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

[jezzie]

Avocado Tea Sandwiches

Smoked salmon plays off crispy cucumber and creamy avocado.
Makes 4 sandwiches

1 ripe avocado, sliced
1 tablespoon reduced-fat mayonnaise
1/2 teaspoon lemon juice
1/8 teaspoon cracked black pepper
8 very thin slices wheat bread
2 ounces thinly sliced smoked salmon
12 thin slices European cucumber

Combine mayonnaise, lemon juice and pepper in a small bowl. Thinly spread on bread and top with salmon, avocado and cucumber.


NUTRITION INFORMATION: Per serving: 143 calories; 6 g fat (4 g sat, 3 g mono); 3 mg cholesterol; 17 g carbohydrate; 6 g protein; 4 g fiber; 303 mg sodium; 129 mg potassium.

[jezzie]

Citrus Salmon

Ingredients

1 lb of salmon steaks
½ cup of vinaigrette salad dressing
¼ cup of olive oil
¼ cup of orange juice
1 Tbs. lemon juice

Instructions:

Mix the orange juice, salad dressing and olive oil until they are blended thoroughly.
Pour the mixture over top of the salmon.
Cover and refrigerate for one hour to marinate.

Drain.

Place the salmon on greased grill over medium coals.

Grill for about 5 mins on each side.

Serve.

[jezzie]

Teriyaki Salmon

Ingredients:

* 4 salmon steaks (about 6 oz. each), skinned, or 1-1½ lbs fillet, skinned
* 1.25 cups soy sauce
* 1/4 cup sake (Japanese rice wine), mirin (sweet Japanese cooking wine), or sherry
* 4 Tbsp granulated sugar
* 3 garlic cloves, minced or pressed
* 1 Tbsp minced or grated ginger root
* 1/3 cup vegetable oil
* 2 scallions minced

Combine all the ingredients for the marinade in a small bowl and stir until the sugar dissolves.

To prepare the salmon: quickly rinse the salmon under cold running water and pat dry with paper towels.
Divide each steak into 2 pieces by cutting along either side of the central bone and then discarding the bone; alternatively, cut the fillet into 8 equal pieces.

Place the salmon in a shallow glass or ceramic container and pour 1 cup of the marinade over the fish.
Cover and refrigerate for 2 hours, turning the fish occasionally.
Let come to room temperature before cooking.

Prepare grill.

Remove the salmon from the marinade, reserving the marinade.
Place the fish on an oiled grill rack.
Position the fish 5 to 6 inches from the heat source, turning once and brushing with the reserved marinade several times, until the flesh is just opaque, 3 to 5 minutes per side, depending on thickness.

Serve the salmon at once with reserved marinade as dipping sauce.
Makes 4 servings.

[jezzie]

Double Sesame Salmon with Mango-Avocado Salsa

Ingredients:

* 1/4 cup plus 2 tablespoons hot mango chutney, such as Crosse & Blackwell brand
or large pieces of mango chopped
* 4 (5- to 6-ounce) salmon fillets with skin
* 1/4 teaspoon salt
* 1 tablespoon mixed white and black sesame seeds
* 1 tablespoon seasoned rice wine vinegar
* 1 cup diced ripe fresh mango
* 1/2 ripe medium avocado, diced
* 1 tablespoons chopped cilantro

Preheat broiler. Spread 2 tablespoons chutney over skinless side of fish. Sprinkle the sesame seeds over fish, patting to coat.

Place salmon on rack of broiler pan, skin side down. Broil 4 to 5 inches from heat for 5 to 6 minutes, or until fish is opaque in the center.

Meanwhile, combine remaining 1/4 cup chutney with vinegar and 1/4 teaspoon salt. Stir in mango, avocado, and cilantro. Serve salsa over fish.
Serves 4.

[jezzie]

Lemon Rosemary Salmon

INGREDIENTS

* 1 large lemon, thinly sliced
* 4 sprigs fresh rosemary
* 2 salmon fillets, bones and skin removed
* fresh ground pepper to taste
* 1 tablespoon olive oil, or as needed

DIRECTIONS

1. Preheat oven to 400 degrees F (200 degrees C).

2. Arrange half the lemon slices in a single layer in a baking dish. Layer with 2 sprigs rosemary, and top with salmon fillets. Sprinkle salmon with pepper, layer with remaining rosemary sprigs, and top with remaining lemon slices. Drizzle with olive oil.

3. Bake 20 minutes in the preheated oven, or until fish is easily flaked with a fork.


Tip: Make a foil bag to seal everything up in. The juices steam through the fish continuously, keeping it more tender and letting the flavors soak through.

[jezzie]

Beer-Battered Tilapia with Mango Salsa
Lovers of fried fish get the taste without all the calories in this recipe. Seasoned whole-wheat flour improves the usual fish-and-chips batter. A good pilsner or lager makes this dish taste best.

Ingredients

* 3 tablespoons whole-wheat flour
* 2 tablespoons all-purpose flour
* 1/4 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon garlic powder
* 1/2 cup beer
* 1 pound tilapia fillets (about 3), cut in half lengthwise
* 4 teaspoons canola oil, divided
* Mango Salsa (recipe follows)

1. Combine whole-wheat flour, all-purpose flour, cumin, garlic and cayenne in a medium bowl. Whisk in beer to create a batter.
2. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side.

Mango Salsa

Ingredients

* 1 each ripe mango, diced (1 1/2 cups) (see Tip)
* 1/3 cup finely chopped red onion
* 2 tablespoons lime juice
* 2 tablespoons rice vinegar
* 1 tablespoon chopped fresh cilantro

1. Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl. Let stand for 15 minutes; stir before serving.

RECIPE TIPS:
To cut a mango:
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.

[jezzie]

Raspberry Tilapia
4 servings

INGREDIENTS:

* 4 (6 ounce) fillets tilapia
* 1/4 cup olive oil
* 1/4 cup raspberry vinegar
* 3 Tbs. honey
* 1 teaspoon yellow mustard
* 1/2 teaspoon dried dill weed

DIRECTIONS:

1. Preheat oven to 350 degrees F (175 degrees C). Grease a 11x7 inch baking dish.

2. In a mixing bowl, whisk together the olive oil, raspberry vinegar, honey, mustard and dill weed.

3. Arrange the tilapia fillets in a single layer in the prepared baking dish. Pour mixture over the fish fillets, coating the fillets evenly.

4. Bake in a preheated oven, uncovered for 20 minutes or until fish is flaky with a fork.

[jezzie]

Tropical Tilapia Fillets

Ingredients

* 2 tilapia fillets
* apple cider vinegar to cover

* 1 tablespoon horseradish
* 1 tablespoon mayonnaise
* 1 tablespoon light olive oil
* 1 teaspoon basil leaves
* 2 garlic cloves, minced

Wash tilapia and place in flat non-metal pan.
Cover with apple cider vinegar. Marinate 1/2 hour.
Mix together mayonnaise and horseradish. Place aside.

Coat fillets with olive oil. Sprinkle with basil and garlic. Saute for 5 - 7 minutes per side.
Turn off heat.
Prepare serving platter, and place a spoonful of horseradish/mayonnaise on each fillet.

Serve with tasty tossed salad and steamed rice and/or lentils.

[jezzie]

Lemon Garlic Tilapia

* 4 tilapia fillets
* 4 Tbsp fresh lemon juice
* 1 Tbsp butter
* 1 Tbsp light olive oil
* 2-3 cloves of garlic, finely chopped
* 1 tsp dried parsley flakes
* pepper to taste

Preheat oven to 375 degrees F. Spray a baking dish with non-stick cooking spray.

In a pan, melt the butter add olive oil and sauté the garlic and parsley on low heat. While the garlic is cooking, rinse tilapia fillets under cool water, and pat dry with paper towels. Place fillets in baking dish and season with pepper.

Pour lemon juice over fillets.
Drizzle garlic butter over the fish.

Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 20 minutes.

[jezzie]

Roasted Corn, Black Bean, and Mango Salad
You can make this simple, fresh salad up to 8 hours ahead of time.

Ingredients

1 teaspoons canola oil
1 teaspoon light olive oil
1 clove garlic, minced
1 1/2 cups corn kernels (from 3 ears)
1 large ripe mango (about 1 pound), peeled and diced
1 15-ounce or 19-ounce can black beans, rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small canned chipotle pepper in adobo sauce, drained and chopped
1 tablespoon chopped fresh cilantro
1/8 teaspoon ground cumin

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant,
about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes.

Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, and cumin.

[jezzie]

Marinated Cauliflower Salad


Ingredients:

4 C cauliflower, cut into small florets
1 C sliced black olives
1 C onion, chopped
1 C chopped red bell pepper
1/4 C olive oil
3 T white wine vinegar
3 T lemon juice
1/4 tsp. pepper

Preparation:

Combine cauliflower, olives, pepper and onions. Mix remaining ingredients together well
and pour over vegetables, tossing to coat.

Cover and chill (or store in a zippered plastic bag) overnight, mixing occasionally.

Serve on a bed of spinach leaves.

[jezzie]

Layered Black Bean Salad

Ingredients

1 tablespoons olive oil
2 tablespoons fresh lemon or lime juice
1 tablespoons rice wine vinegar
1 teaspoon Dijon mustard
Fresh ground pepper
6 cups baby spinach leaves, stems removed, loosely packed
1 cup cherry or grape tomatoes
1 medium orange bell pepper, seeded, cut into quarters, and sliced thin
1 medium red bell pepper, seeded, cut into quarters, and sliced thin
One 15-ounce cans low-sodium or no-salt black beans (drained and rinsed)
1 cup chopped onions
3 -4 ounces shredded reduced-fat sharp cheddar cheese
1 avocado, peeled, pitted, and sliced into 1/2-inch pieces

Preparation

1. To make the dressing, in a small bowl whisk together olive oil, lemon or lime juice, vinegar, mustard,
and pepper. Set aside.
2. In a deep, clear, glass bowl, layer the salad as follows: spinach leaves, tomatoes, bell pepper, red bell pepper, beans, onions, cheese. Top the salad with avocado. Serves 3 - 4.

[jezzie]

Crunchy Pear and Celery Salad
The cheddar cheese and pecan pieces -- along with giving you some calcium and protein -- complement the pear and celery flavors nicely. (Or you can try parmesan cheese and toasted walnuts for an Italian twist.)

Ingredients

4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white cheddar cheese
1/2 cup chopped pecans, toasted in a skillet over low-medium heat for 2-4 minutes
Freshly ground pepper to taste
6 large leaves butterhead or other lettuce

Preparation

1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
2. Whisk vinegar and honey in a large bowl until blended.
3. Add pears; gently stir to coat.
4. Add the celery, cheese, and pecans; stir to combine. Season with pepper.
5. Divide the lettuce leaves among six plates and top with a portion of salad. Serve at room temperature or chilled. Makes six servings.

[jezzie]

Green Bean Salad with Corn, Basil and Black Olives

Ingredients

* 1 pounds green beans, trimmed
* 2 ears corn, husked
* 1/2 small red bell pepper, finely chopped
* 1 red onion, finely chopped
* 2/3 cup black olives, halved and pitted
* 1/4 cup chopped fresh basil
* 3 Tbs. extra-virgin olive oil
* 2 Tbs.balsamic vinegar
* 2 Tbs. lemon juice
* 2 cloves garlic, minced
* Hot sauce, such as Tabasco, to taste
* freshly ground pepper, to taste

Directions

1. Put a large pot of water on to boil. Fill another large pot half full with ice water. Blanch about half the green beans in the boiling water just until tender, 1 to 2 minutes. Remove with a slotted spoon and plunge into the ice water. Transfer to a large bowl. Repeat with the remaining beans.
2. Return the water to a boil. Add corn and blanch until tender but still crisp, about 3 minutes. Drain and immediately plunge into the ice water. Cut the kernels off the cobs.
3. Add the corn to the beans in the bowl. Add bell pepper, onion, olives, basil, oil, vinegar, lemon juice and garlic; toss to mix well. Season with hot sauce, and pepper.

[jezzie]

Pasta, Tuna and Roasted Pepper Salad
The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers.

Ingredients

* 1 6-ounce can chunk light tuna in water, drained
* 1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided
* 1/2 cup finely chopped red onion or scallions
* 2 tablespoons capers, rinsed, coarsely chopped if large
* 2 tablespoons low fat plain yogurt
* 2 tablespoons chopped fresh basil
* 1 tablespoon extra-virgin olive oil
* 1 1/2 teaspoons lemon juice
* 2 cloves garlic, crushed and peeled
* Freshly ground pepper, to taste
* 8 ounces whole grain blend penne or rigatoni, (2 cups)

Directions

1. Put a large pot of lightly salted water on to boil.
2. Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.
3. Combine yogurt, basil, oil, lemon juice, garlic, pepper and the remaining 1/3 cup red peppers in a blender
or food processor. Puree until smooth.
4. Cook pasta until just tender, 10 to 14 minutes or according to package directions. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat.

[jezzie]

Cool Caprese Salad (Tomato and Mozzarella Salad)

Ingredients:

1 large vine-ripened tomato, cut into 6 thin slices
6 thin slices fresh mozzarella (part skim)
6 leaves fresh basil
1 tablespoon olive oil
1 tablespoon balsamic vinegar

Directions:

Arrange the tomato slices on a large platter and top with the fresh mozzarella slices.

Top each mozzarella slice with one fresh basil leaf, or sprinkle with finely chopped basil.

Drizzle with the olive oil and balsamic vinegar. Makes 6 servings.

Serving size: 1 tomato slice and 1 mozzarella slice. Calories per serving: 121. Saturated fat per serving:
4 grams.