Monthly Archives: December 2015

Chicken Pot Pie

**Update: Anson did a great job demonstrating this yummy dish on the Today Show this morning.This is a must try comfort food ‪#‎recipe‬. If you’d like to, watch Anson from this morning.

5.0 from 1 reviews
Chicken Pot Pie
 
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Bob's Farm to Table: My mom’s Chicken Pot Pie was wonderful. Over the years I have learned more about how to achieve deeper, more complex flavors in my recipes. I have adapted my mom’s original farm to our table recipe to make it even more delicious, while reducing the calorie count from over 550 calories per 1 cup serving to an even 300.
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Recipe type: Casseroles & One-Pot Meals
Makes: 10 Lunch or 8 Dinner portions
Ingredients
  • 1 sheet frozen puff pastry, thawed
  • 1 large egg, beaten
  • Nonstick cooking spray
  • 2 russet potatoes, cut into ½-inch cubes
  • 1 ½ cups carrots, cut into ½-inch cubes
  • ¾ cup celery cut into ¼-inch rounds
  • 3 tablespoons butter
  • 1 ½ pounds boneless, skinless chicken breast, cut into ½-inch cubes
  • ¾ cup diced yellow onion
  • ⅓ cup all-purpose flour
  • 2 cups chicken broth
  • 2 cups 2% milk
  • ½ cup sliced mushrooms
  • 1 cup frozen peas
  • 8 ounces of frozen or fresh corn
  • 2 tablespoons soy sauce
  • 2 teaspoons lemon juice
  • 2 tablespoons tomato paste
  • Salt and pepper to taste
Directions
  1. Preheat the oven to 400°F. Unroll the puff pastry, and use a pastry or pizza cutter to cut into 32 pieces by slicing 4 rows on the shorter end by 8 rows lengthwise. Transfer to a sheet pan, placing them 1 inch apart. Brush top of pastry with beaten egg.
  2. Bake the pastry pieces for 10–12 minutes, until they are fluffy and golden brown “croutons.”
  3. Spray a sheet pan with nonstick cooking spray. Place chopped potatoes, carrot, and celery on sheet pan, and roast in the preheated oven for 20 minutes, just until potatoes are lightly browned. Set aside.
  4. Melt the butter in a large stockpot over medium-high heat. Add the chicken to the pot and sauté for 5 minutes, lightly browning on all sides. Add the onion to the pot, and sauté for an additional 2 minutes.
  5. Stir the flour into the pot, coating the chicken and onions, and let cook for 2 minutes, stirring constantly.
  6. Stir the chicken broth, milk, roasted vegetables, and all of the remaining ingredients into the pot. Stir constantly as you bring the mixture to a boil. Reduce heat to medium, and let simmer for 5 minutes, stirring occasionally until sauce is smooth and creamy.
  7. Season with salt and pepper to taste. Measure your perfect portion into a soup bowl, and top chicken pie mixture with croutons.
Perfect Portion Chicken Pot Pie
Serving size: ⅓ cup + crouton Calories: 100

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Parmesan-Crusted Tilapia

Need an easy and quick home-cooked meal to fuel up before the final holiday shopping and wrapping? In less than 30 minutes, you can whip up a Perfect Portion meal by using 2 of our simple recipes!

Our delicious Parmesan Crusted Tilapia (recommended serving=200 calories) uses all pantry staples, yet makes an impressive meal, with crispy and savory flavors. Plus, our Lemon & Garlic Broccoli Sauté (recommended serving =100 calories) goes perfectly with it. Add 1/2 cup brown rice (100 calories), and you’ve got PERFECTion!

Parmesan-Crusted Tilapia
 
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These tilapia fillets have a hint of lemon and a savory crust of Parmesan bread crumbs that bakes up crispy without the need to fry the fish in oil. It makes for an impressive entrée that you can prepare in only minutes using just a handful of pantry staples. Though the nutritional information was calculated for tilapia, this technique will work well with any mild white fish. The calorie count should also be comparable.
Author:
Recipe type: Everyday Meals
Makes: 4 lunch or dinner portions
Ingredients
  • 4 (4-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 teaspoons lemon juice
  • ⅓ cup grated Parmesan cheese
  • 3 tablespoons Italian bread crumbs
  • 1 tablespoon parsley flakes
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Directions
  1. Preheat the oven to 400°F, and line a sheet pan with aluminum foil.
  2. In a mixing bowl, toss the tilapia fillets with the olive oil and lemon juice to coat.
  3. In a separate bowl, combine all the remaining ingredients to create a breading mixture.
  4. Press the top of each coated tilapia fillet into the breading mixture to fully crust the fish on one side, and then place on the prepared sheet pan, crust-side up.
  5. Bake for 10–12 minutes, or until the crust is golden brown and the fish easily flakes with a fork.
Perfect Portion Parmesan-Crusted Tilapia

Helpful Tip: Any additional breading mixture that is left over after crusting the
fish can be sprinkled over the top of the fish before baking for an even thicker crust.
Serving size: ½ fillet Calories: 100

Lemon & Garlic Broccoli Sauté
 
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Whether you prepare this ultra-simple side dish from fresh or frozen broccoli (directions are provided for either choice), you are sure to produce a nutritious addition to any meal. While you’ll get a good amount of vitamin C from the lemon in this recipe, surprisingly, broccoli actually contains more vitamin C than citrus!
Author:
Recipe type: Side Dishes
Makes: 4 side dish portions
Ingredients
  • 16 ounces broccoli florets, fresh or frozen
  • 2 tablespoons butter
  • 2 teaspoons minced garlic
  • Juice of ½ lemon
  • 2 teaspoons lemon zest
  • 1 teaspoon light brown sugar
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons diced pimentos
Directions
  1. If using fresh broccoli florets, place a pot of water over high heat, and bring to a boil.
  2. Boil the fresh broccoli for 4 minutes. Drain and rinse under cold water. If using frozen broccoli florets, cover, and microwave for 1–2 minutes, just until thawed.
  3. Melt the butter in a large skillet over medium-high heat. Add the prepared broccoli florets, minced garlic, lemon juice, lemon zest, brown sugar, salt, and pepper, and sauté for 5 minutes, stirring only occasionally to let the broccoli brown slightly.
  4. Remove from heat and stir in diced pimentos before serving.
Perfect Portion Lemon & Garlic Broccoli Saute

Helpful Tip: Many stores sell fresh broccoli florets that you can microwave to steam right in the bag, allowing you to skip straight to step 3. Microwave for 90 seconds less than the package directions to ensure the broccoli doesn’t overcook as you sauté.
Serving size: ⅔ cup Calories: 100

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Cinnamon Roasted Carnival Almonds

Craving a delicious snack while shopping at the mall this season? Those cinnamon sugar aromas from the pretzel kiosk are tempting… instead, pack yourself a Perfect Portion 100 calorie pack of our delicious Cinnamon Roasted Carnival Almonds. Keep an extra bag in the glove compartment for the next shopping trip! Yum!

Cinnamon Roasted Carnival Almonds
 
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Mona’s Family Favorites: I make these almonds as a snack for my family and friends, and they always say, “Really, I can have 12 for only 100 calories?” Yessiree! Plus, you can feel good about eating them! Almonds are packed with a slew of nutrients, like fiber, protein, vitamin E, and magnesium, making them one of a handful of “power foods!” Though these are best right out of the oven, they also make a great homemade gift.
Recipe type: Satisfying Snacks
Makes: 30 snack portions
Ingredients
  • 16 ounces raw shelled almonds
  • 1 large egg white, beaten
  • 1 teaspoon vanilla extract
  • ½ cup light brown sugar
  • 1 ½ teaspoons ground cinnamon
  • ⅛ teaspoon salt
Directions
  1. Preheat oven to 250°F, and line a sheet pan with parchment paper.
  2. In a large mixing bowl, toss almonds in the egg white and vanilla extract until all are evenly coated.
  3. In a separate bowl, combine brown sugar, cinnamon, and salt.
  4. Add ⅓ of the cinnamon-sugar mixture to the almonds, and toss until well coated.
  5. Spread the coated almonds in a single layer on the paper-lined sheet pan, and sprinkle the remaining cinnamon-sugar mixture over the top.
  6. Bake for 1 hour, shaking the pan to stir halfway through. Let cool for 5 minutes before serving.
Perfect Portion Cinnamon Roasted Carnival Almonds

HELPFUL TIP: Using raw or “natural” almonds in this recipe is an absolute must, as pre-roasted almonds will over-roast and get bitter upon baking. If you can’t find raw almonds in the baking aisle, check the end caps in the produce section, as they often have fresh seeds and nuts there as well.
Serving size: 12 almonds Calories: 100

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100 Calorie Cheesecake Minis

Add this decadent and ultra-creamy 100 calorie dessert to your holiday table, by serving this Perfect Portion recipe from celebrity, Anson Williams, New York Times best selling cookbook author, Bob Warden, and nutritionist, Mona Dolgov. Their new cookbook, “The Perfect Portion Cookbook”, using the 100 calorie counting system, is now available for pre-order on Amazon.com and will be available for Advance Order Purchase on QVC.com soon.

100 Calorie Cheesecake Minis
 
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Mona’s Family Favorites: My Aunt Pearl really inspired me to create this wonderful dessert! The cheesecake’s ultra creamy texture is out of this world. Forget about leaky springform pans; we use muffin tin liners to make quick work and “perfect portioning.” Plus the fresh raspberry topping takes this dessert to the next level of decadence.
Recipe type: Desserts
Makes: 18
Ingredients
  • Nonstick cooking spray
  • 2 (8-ounce) packages reduced-fat cream cheese, softened
  • ⅔ cup sugar
  • ⅓ cup sour cream
  • 2 large eggs
  • 1 teaspoon lemon juice
  • ¾ teaspoon vanilla extract
  • ⅛ teaspoon salt
Directions
  1. Preheat the oven to 300°F, and line standard muffin tins with 18 paper or aluminum (recommended) liners. Lightly spray the insides of the liners with nonstick cooking spray.
  2. In an electric mixer, beat the cream cheese until smooth.
  3. Add all the remaining ingredients to the cream cheese in the mixer, and beat until fully combined.
  4. Fill each prepared liner with the cheesecake batter until about ½ of the way full.
  5. Bake for 15–17 minutes, or until the sides of the cheesecakes are beginning to rise, but center is still soft.
  6. Let cool on the counter for 30 minutes. Cover, and refrigerate for an additional 2 hours before removing the paper liners to serve.
Perfect Portion Cheesecake Minis

TIP: Make a fresh raspberry sauce topping by lightly mashing 1 cup of raspberries with 1 ½ tablespoons of honey. Topping each Cheesecake Mini with 2 rounded teaspoons of the sauce will add only 10 calories to the full dessert.
Serving size: 1 cheesecake mini Calories: 100

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