Monthly Archives: December 2016

Cinnamon Rolls

Anson’s American Treasures: My friend, Hope, makes the most amazing cinnamon rolls. The smell of them, coming out of the oven, stops me in my tracks. Amazingly, Bob and Mona were able to re-create her decadent delight with only 200 calories. Swapping applesauce for butter created a moist texture with a burst of sweet cinnamon flavor. OMG! You are going to love them.

Cinnamon Rolls
 
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Recipe type: Breakfast
Makes: 16 Breakfast portions
Ingredients
  • 1 (0.25-ounce) packet active dry yeast
  • ¼ cup sugar, divided
  • ¼ cup warm water
  • ¾ cup 2% milk, warmed
  • 1 large egg, beaten
  • 3 tablespoons butter, melted
  • ¾ teaspoon salt
  • ½ teaspoon vanilla extract
  • 4 cups all-purpose flour
  • Nonstick cooking spray
    Filling:
  • ½ cup light brown sugar
  • ⅓ cup applesauce
  • 2 tablespoon ground cinnamon
    Glaze:
  • ¾ cup confectioners’ sugar
  • 1 ½ tablespoons milk
  • ¾ teaspoon vanilla extract
Directions
  1. In a small bowl, stir the yeast and 2 teaspoons of the sugar into the warm water, and let stand 15 minutes.
  2. In a large mixing bowl or stand mixer with the dough hook attached, combine the milk, egg, melted butter, salt, vanilla extract, and the remainder of the ¼ cup of sugar. Add the yeast and water mixture to the mixing bowl, and then slowly mix the flour into the wet ingredients until a dough has formed.
  3. Spray a large mixing bowl with nonstick cooking spray. Form the dough into a large ball, and place into the prepared bowl. Cover loosely, and place in a warm spot to rise until it has doubled in size, at least 1 hour.
  4. Spray a 13 x 9-inch baking dish with nonstick cooking spray. On a floured surface, roll the dough out into a large ¼-inch-thick rectangle.
  5. Combine all the filling ingredients, and spread over the entire surface of the rectangle of dough.
  6. Starting on the shortest end, roll the dough into a pinwheel, and then slice into 16 equal slices that are about ¾ inch thick. Arrange slices so that they are crowded together in the prepared baking dish. Cover, and let rise for 2 additional hours.
  7. Preheat the oven to 350°F. Lightly spray the tops of the risen cinnamon rolls with nonstick cooking spray. Bake for 30 minutes, or until golden brown.
  8. Prepare the glaze by using a fork to whisk together all the glaze ingredients. Let the cinnamon rolls cool for 5 minutes before drizzling with the glaze and serving.
Perfect Portion Cinnamon Rolls
Serving size: ½ roll Calories: 100

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Pork Tenderloin with Dijon Gravy

Pork tenderloin is not only the most tender cut of pork, but it is also the leanest. Its mild flavor and lack of fat mean that you need to pair it with a powerhouse of a sauce, and that is exactly what you’ll find here. With only five ingredients, the Dijon sauce may seem simple, but it packs a punch of flavor and a little bit of heat as well.

Pork Tenderloin with Dijon Gravy
 
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Recipe type: Everyday Meals
Makes: 4 Dinner portions
Ingredients
  • 2 teaspoons olive oil
  • 1 (16-ounce) pork tenderloin
  • ½ teaspoon dried rosemary
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup chicken stock
  • 2 tablespoons Dijon mustard
  • 1 teaspoon minced garlic
  • ¼ teaspoon dried thyme
  • 2 tablespoons butter
Directions
  1. Preheat oven to 450°F. Heat oil in a large skillet over high heat.
  2. Season all sides of the pork tenderloin with rosemary, salt, and pepper, and add to the hot skillet, browning on all sides.
  3. Transfer pork to a sheet pan, and bake for 12–15 minutes, or until a meat thermometer registers 145°F. Cover with aluminum foil, and let rest for 10 minutes before slicing thin.
  4. Meanwhile, return the skillet you browned the pork in to the heat, and add the chicken stock to deglaze, scraping any browned bits from the bottom of the pan.
  5. Add the Dijon mustard, garlic, and thyme to the skillet, and let the sauce reduce by about ⅓.
  6. Remove sauce from heat, and stir in butter until slightly thickened.
  7. Slice the pork tenderloin into 8-100 calorie slices. Serve each portion of the sliced pork drizzled with 1 ½ tablespoons of the sauce.
Perfect Portion Pork Tenderloin with Dijon Gravy

HELPFUL TIP: Whole-grain (sometimes labeled “coarse” or “deli”) mustard goes incredibly well in place of the Dijon in this sauce. It has a bit less spice than the Dijon if you want to keep things mild.
Serving size: ⅛ pork 11/2 tbsp gravy Calories: 100

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Hearty Lentil Soup

Bob’s Farm to Table: Lentils are a fantastic source of fiber and protein that literally soak up the flavors in this hearty vegetarian soup. This is the perfect meal to warm up with on a cold winter day, but it’s so nutritious and delicious that we’re sure it’ll become a year-round favorite. I make this soup every week and keep it on hand for a filling 100 calorie pick-me-up any time of day.

5.0 from 1 reviews
Hearty Lentil Soup
 
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Recipe type: Soups, Salads & Sandwiches
Makes: 4 Lunch portions
Ingredients
  • 1 tablespoon olive oil
  • 1 yellow onion, diced
  • 1 cup diced carrots
  • ½ cup diced celery
  • 1 tablespoon minced garlic
  • 4 cups vegetable broth
  • 1 cup green or brown lentils
  • 1 (15-ounce) can diced tomatoes, with liquid
  • 2 bay leaves
  • ¾ teaspoon dried thyme
  • ½ teaspoon pepper
  • ¼ teaspoon ground cumin
  • 2 cups chopped kale
  • 1 teaspoon lemon juice
  • ¾ teaspoon salt
Directions
  1. Heat the olive oil in a stockpot over medium-high heat.
  2. Add the onion, carrots, celery, and garlic to the pot, and sauté for 5 minutes.
  3. Raise the heat to high, and add the vegetable broth, lentils, diced tomatoes, bay leaves, thyme, pepper, and cumin.
  4. Bring the soup to a boil. Reduce heat to low, cover, and cook for 20 minutes, or until lentils are tender. If soup is too thick, add water, ¼ cup at a time, until your desired consistency is reached.
  5. Add the kale, lemon juice, and salt to the pot, cover, and let simmer for an additional 10 minutes before serving.
Perfect Portion Hearty Lentil Soup

HELPFUL TIP: When cooking with lentils, it is recommended that you first sift through them to discard any irregular looking lentils, as they may actually be a small stone.
Serving size: ⅔ cup Calories: 100

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