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Stovetop Popcorn

Fresh popcorn is a fantastic snack, because it provides great volume (2 cups for 100 calories!), great crunch, and endless flavors. As a whole grain, popcorn is a wonderful source of dietary fiber, but it’s also only as healthy as what you cook it in. We selected fruity, heart-conscious extra virgin olive oil for popping this simple, yet satisfying staple. Try different flavors to spice up your week!

Stovetop Popcorn
 
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Recipe type: Satisfying Snacks
Makes: 8 Snack portions
Ingredients
  • 3 tablespoons extra virgin olive oil
  • ½ cup popcorn kernels
  • ½ teaspoon popcorn salt (see tip)
Directions
  1. Add the oil to a heavy 6-quart pot over medium-high heat.
  2. Allow the oil to heat for 1 minute before adding the popcorn kernels and covering immediately.
  3. Keep the pot covered, and let sit until you hear the first kernel pop. Once popcorn has begun to pop, shake the pot from side to side while still keeping it over the heat.
  4. When popping slows to 3–4 seconds between kernels, remove from heat, and shake for at least 10 more seconds before removing lid.
  5. Immediately transfer the popcorn to a large bowl. Season with salt or spice it up with suggested blends (see ingredients).
Spice it Up Blends:


Cracked Pepper and Rosemary:
½ teaspoon cracked black pepper
1 tablespoon finely chopped fresh rosemary

Garlic and Oregano:
¼ teaspoon garlic powder
1 ½ tablespoons chopped fresh oregano

Tex-Mex Spiced:
½ teaspoon chili powder
¼ teaspoon ground cumin

Perfect Portion Stovetop Popcorn

HELPFUL TIP: Popcorn salt or “superfine salt” is recommended to better stick to the popcorn, but ordinary table salt can be used if it is the only salt you have on hand. You can also make your own popcorn salt by processing table salt in a spice grinder or small blender/food processor for 1 minute.
Serving size: 2 cups Calories: 100

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Caprese Salad Stacks

Cooking doesn’t get more simple or satisfying than this. We layer slices of sweet tomatoes, creamy fresh mozzarella, and basil for a fantastic looking and tasting snack or appetizer. Use different colors of heirloom tomatoes for variety.

Caprese Salad Stacks
 
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Recipe type: Satisfying Snacks
Makes: 8 Snack portions
Ingredients
  • 2 heirloom tomatoes
  • Salt and pepper
  • 8 (1-ounce) slices fresh mozzarella cheese
  • 16 leaves fresh basil
  • 1 ½ tablespoons extra virgin olive oil
  • 1 ½ tablespoons aged balsamic vinegar
Directions
  1. Slice ends off tomatoes, and discard before slicing each into 8 equal slices.
  2. Season all sliced tomatoes with a light sprinkling of salt and pepper.
  3. Halve each slice of fresh mozzarella cheese to make 16 half-moon-shaped pieces.
  4. Assemble the “stacks” by topping a slice of tomato with a piece of mozzarella. Stick the stem of a basil leaf under the mozzarella to hold it in place.
  5. Make a second layer of tomato, mozzarella, and basil on top of the first. Repeat to make 8 double-layered stacks.
  6. Drizzle all with extra virgin olive oil and balsamic vinegar before serving.
Perfect Portion Caprese Salad Stacks

HELPFUL TIP: This is also great as an appetizer. Lean the second layer of ingredients on a slight bias to create a “leaning tower” of tomato, rather than simply stacking the ingredients straight up.
Serving size: 1 stack Calories: 100

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Southwestern Skillet Scramble

This protein-packed breakfast combines scrambled eggs and plenty of turkey sausage, onions, and peppers in one skillet. A pinch of cumin whisked into the eggs and a topping of melted Pepper Jack cheese adds just the right amount of spice, while a garnish of chopped fresh tomatoes and cilantro cools things off.

Southwestern Skillet Scramble
 
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Recipe type: Breakfast
Makes: 3 Breakfast portions
Ingredients
  • Nonstick cooking spray
  • 4 turkey breakfast sausage links (such as Jennie-O® brand)
  • ⅓ cup diced red onion
  • ⅓ cup diced green bell pepper
  • 4 large eggs
  • 2 large egg whites
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ⅛ teaspoon ground cumin
  • ¼ cup shredded Pepper Jack cheese
  • 1 small tomato, diced
  • 1 tablespoon chopped fresh cilantro
Directions
  1. Spray a large nonstick skillet with nonstick cooking spray, and place over medium-high heat.
  2. Add the turkey sausage links to the skillet, and brown well, crumbling the links with a spatula as they cook.
  3. Add the onion and bell pepper, and sauté for 3 minutes, or until bell peppers are crisp-tender.
  4. In a mixing bowl, whisk together the eggs, egg whites, salt, pepper, and cumin.
  5. Add to the skillet, and cook, stirring occasionally, until the eggs are firm and scrambled.
  6. Top the scramble with the Pepper Jack cheese, cover, and remove from heat. Let rest for 45 seconds to melt cheese.
  7. Sprinkle the tomato and cilantro over the top of the scramble before serving.
Perfect Portion Southwestern Skillet Scramble

HELPFUL TIP: Fully cooked turkey sausage links (sold in the freezer section) can be cooked according to the package directions, chopped, and used in place of the fresh turkey sausage links in this recipe.
Serving size: ⅙ skillet Calories: 100

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Mona’s Southwestern Chili

Mona’s Family Favorites: This chili may look like it contains a lot of ingredients, but many of them are staples that you most likely already have in your pantry and fridge. Everyone has their own secret ingredient for their chili recipes, and mine is freshly chopped basil! I find it adds even more herbaceous punch than the cilantro you’d typically use in a Southwestern dish.

Mona's Southwestern Chili
 
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Recipe type: Casseroles & One-Pot Meals
Makes: 5 Lunch or 4 Dinner portions
Ingredients
  • 1 tablespoon olive oil
  • 1 pound 93% lean ground beef
  • 2 cups chopped bell peppers
  • 1 cup chopped yellow onion
  • 1 jalapeño, seeded and diced
  • 1 tablespoon minced garlic
  • 1 (28-ounce) can diced tomatoes, with liquid
  • 1 (15-ounce) can tomato sauce
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon light brown sugar
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • ¾ teaspoon salt
  • ¾ teaspoon pepper
  • 1 (15-ounce) can black beans, drained
  • ¾ cup frozen corn kernels
Directions
  1. Heat the olive oil in a stockpot over medium-high heat.
  2. Brown the ground beef until fully cooked. Add the bell peppers, onion, jalapeño, and garlic. Sauté for 5 minutes, just until the onion and peppers begin to soften.
  3. Add the diced tomatoes, tomato sauce, basil, brown sugar, chili powder, cumin, salt, and pepper to the pot, and stir to combine. Bring to a simmer, reduce heat to low, cover, and let simmer for 30 minutes.
  4. Add the black beans and corn to the chili, and simmer for an additional 5 minutes before serving.
Perfect Portion Mona's Southwestern Chili

HELPFUL TIP: Topping a bowl of this chili with 1 tablespoon of sour cream will add 30 calories. Topping it with 1 tablespoon of reduced-fat sour cream will add around 25 calories, depending on the brand.
Serving size: ½ cup Calories: 100

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Sweet and Sour Meatballs

Our moist and tender party meatballs hit all the parts of your taste buds, keeping you coming back for more. We boost the flavor of these miniature morsels by generously seasoning the meat with bold ingredients and then simmering them in a rich and tangy sauce. To keep the meatballs warm on a party buffet, simply serve them in a slow cooker set to low heat.

Sweet and Sour Meatballs
 
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Recipe type: Entertaining
Makes: 24 meatballs or 6 appetizer portions
Ingredients
  • 1 pound 93% lean ground beef
  • 1 large egg, beaten
  • 3 tablespoons minced yellow onion
  • 3 tablespoons bread crumbs
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons parsley flakes
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon canola oil
Directions
  1. In a large mixing bowl, use your hands to combine all meatball ingredients, except the canola oil.
  2. Form the meatball mixture into 24 meatballs that are 1 inch in size (about the size of a ping-pong ball).
  3. Heat the canola oil in a large skillet over medium-high heat.
  4. Add the meatballs to the skillet, and brown on all sides, about 5 minutes.
  5. Add all the sauce ingredients to a large sauce pot over medium heat and stir to combine.
  6. Transfer the browned meatballs into the sauce ,and toss to coat. Cover, and let cook for 15 minutes, stirring occasionally. Serve stuck with toothpicks to easily pick up.
Sauce:

½ cup ketchup
⅓ cup light brown sugar
1 tablespoon cider vinegar
2 teaspoons soy sauce
½ teaspoon onion powder

Perfect Portion Sweet and Sour Meatballs

HELPFUL TIP: These can also be made with extra lean (99% fat-free) ground turkey, if you prefer, though the final result will have nearly the same amount of calories.
Serving size: 2 meatballs Calories: 100

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Supreme Flatbread Pizza

We double the serving size of the average slice by using flatbread for our supreme pizzas! Cut the flatbreads at alternating angles for a sophisticated-looking appetizer that you know your guests will love. Enjoy a whole delicious flatbread pizza for lunch!

Supreme Flatbread Pizza
 
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Recipe type: Entertaining
Makes: 4 pizzas or 6 appetizer portions
Ingredients
  • 4 flatbread pizza crusts (see tip)
  • 1 cup prepared pizza sauce
  • 1 ⅓ cups shredded part-skim mozzarella cheese
  • 32 slices turkey pepperoni
  • ¾ cup sliced baby bella mushrooms
  • ½ cup diced green bell pepper
  • ¼ cup sliced black olives
  • ½ teaspoon Italian seasoning
Directions
  1. Preheat the oven to 400°F, and place the pizza crusts on sheet pans.
  2. Spread ¼ cup of the pizza sauce over each pizza crust.
  3. Top the pizza sauce on each crust with ⅓ cup of mozzarella cheese.
  4. Arrange 8 slices of turkey pepperoni and an equal amount of the mushrooms, bell peppers, and olives on each pizza. Sprinkle lightly with Italian seasoning.
  5. Bake for 8–12 minutes, just until the cheese is bubbly and the pepperoni is crisp.
Perfect Portion Supreme Flatbread Pizza

HELPFUL TIP: Many brands now sell low-calorie flatbread pizza crusts (usually
located in the deli, near the pita bread Standard sizes are 5 x 13 or 7 x 9 inches).
Serving size: ⅓ flatbread Calories: 100

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Sweet Potato Hash

This loaded hash is a stunner, starring tender-on-the-inside and caramelized-on-the-outside sweet potatoes. We often think of serving hash with eggs, but this sweet and slightly spicy version is an excellent side dish for chicken, pork, and especially fish as well.

Sweet Potato Hash
 
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Recipe type: Breakfast
Makes: 4 side dish portions
Ingredients
  • 2 ½ cups cubed sweet potatoes, skin on
  • 2 tablespoons olive oil
  • 1 cup diced red bell pepper
  • ⅔ cup diced red onion
  • 1 teaspoon minced garlic
  • ¼ teaspoon ground allspice
  • ¼ teaspoon chili powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon chopped fresh sage
Directions
  1. Place the sweet potatoes in a large pot of boiling water, and boil until tender, about 5 minutes. Drain well.
  2. Heat the oil in a large skillet over medium-high heat, and add the drained potatoes, red bell pepper, onion, and garlic. Sauté for 6 minutes, stirring occasionally, or until the potatoes begin to brown.
  3. Sprinkle with the allspice, chili powder, salt, and pepper, and sauté for an additional 2–4 minutes, or until potatoes are crispy on the outside.
  4. Remove from heat, and stir in the chopped sage before serving.
Perfect Portion Sweet Potato Hash

HELPFUL TIP: If the potatoes are sticking to the skillet, they are simply not ready to be stirred. Let them cook until they have browned and they will easily lift away from the pan.
Serving size: ½ cup Calories: 100

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French Toast

Mona’s Family Favorites: The winner of all French Toasts! The secret? Better Butter Batter! Mix melted butter right into the batter to make sure that each bite has big butter flavor. The combination of maple syrup, vanilla, and cinnamon makes this French Toast naturally sweet. Pair with fresh berries for a great breakfast.

French Toast
 
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Recipe type: Breakfast
Makes: 4 breakfast portions
Ingredients
  • 2 large eggs
  • 1 large egg white
  • ½ cup 2% milk
  • 1 tablespoon butter, melted
  • 1 tablespoon sugar
  • 2 teaspoons honey
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon salt
  • Nonstick cooking spray
  • 8 slices “light” bread (see tip)
Directions
  1. In a wide mixing bowl, whisk together the eggs, egg white, milk, butter, sugar, honey, cinnamon, vanilla extract, and salt.
  2. Spray a large griddle or nonstick skillet with nonstick cooking spray, and place over medium heat.
  3. Working in batches of as many pieces of French Toast as you can fit on the griddle, dip each bread slice into the egg mixture to coat both sides before placing on the hot griddle.
  4. Cook each piece until golden brown, about 3 minutes on each side.
  5. Serve garnished with fresh berries (about 25 calories per ¼ cup) or topped with pure maple syrup (50 calories per tablespoon).
Perfect Portion French Toast

HELPFUL TIP: Light bread is sold in loaves in the normal bread aisle. It usually contains only 45 calories per slice and far more fiber than ordinary white bread.
Serving size: 1 slice Calories: 100

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Enchilada Bake

Authentic enchiladas are time consuming, as they require filling and rolling delicate individual tortillas. We capture the same flavors and textures in a fraction of the time by assembling the tortillas, beef mixture, and cheese as a family-friendly Mexican lasagna. It’s hard to beat good food that’s also easy to make! Olé!

Enchilada Bake
 
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Recipe type: Casseroles & One-Pot Meals
Makes: 12 Lunch or 8 Dinner portions
Ingredients
  • Nonstick cooking spray
  • 1 pound (96%) extra lean ground beef
  • 1 cup diced yellow onion
  • ½ cup diced green bell pepper
  • 2 teaspoons minced garlic
  • 1 teaspoon chili powder
  • ¾ teaspoon salt
  • ½ teaspoon pepper
  • 1 ½ cups picante sauce (such as Pace®)
  • 1 (15-ounce) can black beans, drained
  • 1 cup frozen corn kernels
  • 2 tomatoes, diced
  • ½ cup sliced black olives
  • 2 tablespoons chopped cilantro
  • 10 (6-inch) soft corn tortillas, halved
  • 1 cup shredded Cheddar Jack cheese
Directions
  1. Preheat the oven to 375°F, and spray a 13 x 9-inch baking dish with nonstick cooking spray. Spray a large sauce pot with nonstick cooking spray, and place over medium-high heat.
  2. Add the ground beef to the pot, and cook until well browned, crumbling the beef as it cooks.
  3. Add the onion, bell pepper, garlic, chili powder, salt, and pepper to the pot, and sauté for 3 minutes, just until onions are translucent.
  4. Add the picante sauce, black beans, corn, diced tomatoes, black olives, and cilantro to the pot. Bring to a simmer, and then remove from the heat.
  5. Build the casserole by layering ½ of the corn tortillas on the bottom of the prepared baking dish. Top the tortillas with ½ of the ground beef mixture. Top the ground beef mixture with ½ of the shredded cheese.
  6. Repeat the last step to create a second layer using the remaining tortillas, ground beef mixture, and cheese.
  7. Cover with aluminum foil, and bake for 20 minutes.
  8. Remove aluminum foil, and bake for an additional 10 minutes, or until bubbly hot.
  9. Let cool for 10 minutes before slicing. For 100 calorie portions, slice casserole into 24 sections by cutting 4 rows by 6 rows.
Perfect Portion Enchilada Bake
Serving size: 1/24 Calories: 100

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