100caldesigner

About 100caldesigner

This author has not yet filled in any details.
So far 100caldesigner has created 124 blog entries.

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
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
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

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

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
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
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

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Roasted Butternut Squash

Mona’s Family Favorites: Butternut squash was the first veggie that I could get both of my children to eat. Roasting it makes it so sweet that they thought I was giving them candy and, for a mother, that is a WIN. Now that my kids are older, I love mixing up roasted squash with spices. The combination of cinnamon and cumin in this recipe gives the squash a true Mediterranean flair to perfectly play off its natural sweetness. Plus, you’ve got to stay hip with the times, right?

Roasted Butternut Squash
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Holiday Favorites
Makes: 4 Side dish portions
Ingredients
  • 4 cups cubed butternut squash (see tip)
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Directions
  1. Preheat the oven to 450°F.
  2. In a large mixing bowl, toss the cubed squash in all the remaining ingredients until well coated.
  3. Spread the coated squash on a sheet pan in a single layer, and bake for 25–30 minutes, stirring halfway through. Squash is done when well caramelized and fork-tender.
Perfect Portion Roasted Butternut Squash

HELPFUL TIP: You can get about 4 cups of cubed butternut squash from 1 (2-pound) squash. Use a heavy vegetable peeler to peel the squash and then remove the pulp and seeds before chopping into cubes. Some stores sell bags of already cubed butternut squash in the refrigerated produce section, making this recipe as easy as it gets!
Serving size: ¾ cup Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Thanksgiving Stuffing

Mona’s Family Favorites: On Thanksgiving my family always gets together to not only give thanks, but also to celebrate my father’s birthday. His smile and infectious laugh are still with us around the dinner table. I can’t help but think of the holidays shared with him when I serve this dish. I’ve lightened up my recipe over the years by using less butter and leaving out egg yolks. The fresh and dried herbs and seasonings makes for a fantastic, flavor-packed stuffing.

Thanksgiving Stuffing
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Holiday Favorites
Makes: 8 Side dish portions
Ingredients
  • 1 (1-pound) loaf French bread
  • Nonstick cooking spray
  • 1 cup diced yellow onion
  • 1 cup diced celery
  • 2 cups chicken broth
  • 2 tablespoons chopped fresh sage
  • ½ teaspoon dried thyme
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon poultry seasoning
  • 2 large egg whites
  • 2 tablespoons butter, melted
Directions
  1. Preheat the oven to 400°F. Cut the French bread into ½-inch cubes. Arrange the cubes in a single layer on 2 sheet pans.
  2. Bake the bread cubes for 10 minutes, or until lightly browned. Let cool.
  3. Reduce the oven temperature to 375°F. Spray a 13 x 9-inch baking dish with nonstick cooking spray.
  4. Spray a skillet with nonstick cooking spray, and place over medium-high heat.
  5. Add the onion and celery to the skillet, and sauté for 5 minutes, or until onions are translucent and celery is almost tender.
  6. In a large mixing bowl, combine the chicken broth, sage, thyme, onion powder, salt, pepper, and poultry seasoning. Add the toasted bread cubes to the bowl, and quickly toss until nearly all the liquid has been soaked up by the bread.
  7. Add the sautéed vegetables to the cubed bread in the mixing bowl, and toss to combine. Transfer to the prepared baking dish.
  8. In a small bowl, whisk together the egg whites and melted butter. Drizzle over the stuffing in the baking dish.
  9. Cover with aluminum foil and bake for 25 minutes. Remove aluminum foil and bake for an additional 20 minutes, or until the top of the stuffing begins to brown. Let cool for 5 minutes before slicing. For 100 calorie portions, slice into 12 sections by cutting 3 rows by 4 rows.
Perfect Portion Thanksgiving Stuffing
Serving size: 1/16 dish Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Glazed Carrots

Forget about sticky sweet glazes. These carrots are cooked with honey and brown sugar to coat them in a light glaze. Butter, lemon juice, and nutmeg help offset the sweetness, ensuring that these carrots will pair with any entrée.

Glazed Carrots
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Sides
Makes: 6 Side dish portions
Ingredients
  • 1 pound carrots, peeled and sliced into ¼-inch-thick discs
  • ½ teaspoon salt, divided
  • 2 ½ tablespoons butter
  • 2 tablespoons light brown sugar
  • 1 tablespoon honey
  • 2 teaspoons lemon juice
  • ⅛ teaspoon ground nutmeg
  • 1 tablespoon chopped fresh parsley
Directions
  1. Place the carrots in a sauce pot over high heat, and cover with water. Add ¼ teaspoon of the salt. Bring to a boil, and reduce heat to medium. Simmer for 7–10 minutes, or until carrots are fork-tender. Drain well.
  2. Add the butter, brown sugar, honey, lemon juice, nutmeg, and the remaining ¼ teaspoon salt to a sauté pan over medium heat, and cook, stirring constantly, until butter is melted and sugar has dissolved.
  3. Add the carrots to the sauté pan and fold into the sauce. Continue cooking for 2–3 minutes, or until carrots are well coated and the glaze has thickened. Top with chopped parsley before serving.
Perfect Portion Glazed Carrots

HELPFUL TIP: You can also use 1 pound of baby carrots in this recipe in place of sliced carrots. For thicker baby carrots, you may need to boil for 2–3 minutes longer in step 1 to ensure that they are fork-tender.
Serving size: ½ cup Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Pumpkin Pie Cookies

These cookies pack all the flavors of a holiday pumpkin pie, with only 100 calories per cookie. They are crispy on the outside, tender on the inside, and are studded with chopped pecans for great texture and flavor. Just be sure to buy 100% pure canned pumpkin and not “pumpkin pie filling,” which is already sweetened and seasoned.

Pumpkin Pie Cookies
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Holiday Favorites
Makes: 36 Cookies or 18 Dessert portions
Ingredients
  • Nonstick cooking spray
  • 2 ½ cups all-purpose flour
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 1 ½ cups sugar
  • ½ cup (1 stick) butter, softened
  • 1 cup pure canned pumpkin
  • 1 ¼ teaspoons vanilla extract
  • ½ cup chopped pecans
Directions
  1. Preheat oven to 350°F, and spray 3 cookie sheets with nonstick cooking spray.
  2. In a mixing bowl, stir together flour, pumpkin pie spice, baking soda, and salt.
  3. In a separate mixing bowl or electric mixer, cream together the sugar and butter. Stir in pumpkin and vanilla extract.
  4. Add the dry ingredients into the wet ingredients, folding until all is combined into dough. Fold the chopped pecans into the dough.
  5. Drop tablespoons of the dough onto the prepared cookie sheets, at least 2 ½ inches apart, and press down to flatten. You should have enough dough to make 3 dozen cookies.
  6. Bake each sheet of cookies for 15 minutes, or until edges are golden brown and firm to the touch. Let cool at least 10 minutes before serving.
Perfect Portion Pumpkin Pie Cookies

HELPFUL TIP: For the most even cooking, it is best to bake these in 3 batches, rather than filling your oven racks all at once, as that limits the flow of hot air.
Serving size: 1 cookie Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Open-Faced Tuna Melts

This diner classic is served open-faced to not only keep the calories down to a mere 200 per sandwich, but it also allows you to easily melt the cheese under the broiler. We top our Tuna Melts with sliced tomatoes for a hint of fresh flavor and contrasting texture, but don’t forget the knife and fork!

Open-Faced Tuna Melts
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Soups, Salads & Sandwiches
Makes: 4 Lunch portions
Ingredients
  • 3 tablespoons light mayonnaise*
  • 2 tablespoons minced yellow onion
  • 2 teaspoons whole-grain mustard
  • 2 teaspoons chopped fresh parsley
  • 1 teaspoon lemon juice
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 (5-ounce) cans chunk light tuna, drained
  • 4 slices light wheat bread (see tip)
  • 2 tomatoes, sliced
  • ½ cup shredded sharp Cheddar cheese
Directions
  1. Add the light mayonnaise, onion, mustard, parsley, lemon juice, salt, and pepper to a mixing bowl, and stir to combine.
  2. Add the tuna to the mixing bowl, and gently fold into the dressing to create the tuna salad.
  3. Toast the wheat bread until golden brown. Transfer the toasted bread to a sheet pan.
  4. Place the oven rack in the second highest position, and set the broiler to high.
  5. Top each slice of toast with ¼ of the tuna salad. Arrange slices from ½ of a tomato over the top of the salad on each sandwich. Sprinkle the tomatoes with additional salt and pepper to season, if desired.
  6. Sprinkle the shredded cheese evenly over the top of each sandwich.
  7. Broil for just 3–5 minutes, or until cheese has melted and begins to brown.
*Natural and organic light mayonnaise are in most supermarkets and are made with all natural ingredients.


Perfect Portion Tuna Melt

HELPFUL TIP: Light bread is sold in loaves in the normal bread aisle. It usually contains only 45 calories (or less) per slice and far more fiber than ordinary bread.
Serving size: ½ tuna melt Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Pork Chops with Apples & Onions

Apples are a pork chop’s best friend, and everybody knows it. Though most people have served pork chops with applesauce at some point, large, tender slices of sautéed apple are an even better addition. Caramelized onions and seasonings bring savory depth to the dish, combining with the apples to make a warm slaw you serve piled right over each pork chop. Home cooking at its finest!

Pork Chops with Apples & Onions
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Everyday Meals
Makes: 4 Dinner portions
Ingredients
  • 1 tablespoon olive oil
  • 1 ½ pounds, 4–6 ounce pork loin chops
  • Salt and pepper
  • ½ teaspoon thyme
  • 1 large yellow onion, thinly sliced
  • 2 apples, cored and thinly sliced (see tip)
  • 2 tablespoons butter, divided
  • ⅓ cup chicken stock
  • 1 tablespoon light brown sugar
  • 2 teaspoons cider vinegar
  • ¼ teaspoon ground mustard
  • ⅛ teaspoon ground allspice
  • 2 tablespoons chopped fresh sage
Directions
  1. Add the olive oil to a large skillet over medium-high heat, and heat until the oil thins and coats the skillet.
  2. Generously season both sides of the pork chops with the salt, pepper, and thyme.
  3. Place the seasoned chops into the skillet, and cook for 3–4 minutes on each side, until browned, and slicing into the thickest chop reveals no pink. Remove from skillet, and cover with aluminum foil.
  4. Reduce heat to medium, and add the onion, apples, and 1 tablespoon of butter to the skillet. Sauté for 5 minutes, or until onions are lightly caramelized.
  5. Deglaze the skillet with the chicken stock, scraping any browned pork and onions from the bottom. Once deglazed, add the brown sugar, cider vinegar, mustard, and allspice. Sauté for an additional 4–5 minutes, or until apples are tender.
  6. Remove the skillet from heat, and stir in chopped sage and the remaining 1 tablespoon of butter. Return the pork chops to the skillet, and cover with the apples and onions before serving.
Pork Chops with Apple & Onions

HELPFUL TIP: It is not necessary to peel the apples in this recipe. Not only does the final dish look better with the peel on, but there are tons of nutrients contained within that peel!
Serving size: ¼ pork chop Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Amazing Apple Butter

We avoid the addition of sweet cider or juice by releasing the apple’s natural moisture and sugars in a slow cooker. No constant stirring or scorched pans—just set it and forget it, until the aroma fills your house that is!

Amazing Apple Butter
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Dressings, Sauces & jams
Makes: 24 Spread portions
Ingredients
  • 2 ½ pounds Granny Smith apples
  • 2 ½ pounds (any variety) red apples
  • 1 cup light brown sugar
  • ½ cup sugar
  • 2 teaspoons lemon juice
  • 2 teaspoons ground cinnamon
  • 1 ½ teaspoons vanilla extract
  • 1 teaspoon ground allspice
  • ⅛ teaspoon salt
Directions
  1. Peel, core, and roughly chop all apples before placing in a slow cooker.
  2. Add all the remaining ingredients to the slow cooker, and toss to evenly coat apples.
  3. Set the cooker to low, cover, and let cook for 10 hours, stirring once after 8 hours.
  4. Use an immersion (hand) blender to purée the cooked apples until smooth. You can also do this in a traditional blender or food processor, but it may take 2–3 batches.
  5. For thicker apple butter, transfer the puréed mixture to a sauce pot over medium heat, and let simmer for 15 minutes, or until your desired consistency. Let cool for at least 30 minutes before serving. Store covered and refrigerated for up to 2 weeks.
Perfect Portion Amazing Apple Butter

HELPFUL TIP: This makes A LOT of apple butter (about 4 jars), so it is a good idea to freeze ½ of the batch, or give some of the jars as gifts. You could also pressure-seal the jars, but that is only recommended for those who are very familiar with the process.
Serving size: 3 tbsp Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Baked Mac & Cheese

Anson’s American Treasures: As a kid, my family couldn’t always afford great meals, but there was one night each month when everything seemed perfect. There were no arguments at the table, no worries, just my mother’s amazing Baked Mac & Cheese. The fabulous recipe gurus were able to swap a little of the milk for chicken broth and sharp Cheddar cheese instead of mild to capture that great flavor I still savor. So good!

Baked Mac & Cheese
 
Print Recipe
Prep time
Cook time
Total time
 
Author:
Recipe type: Casseroles & One-Pot Meals
Makes: 12 Lunch Portions
Ingredients
  • Nonstick cooking spray
  • 16 ounces elbow macaroni
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 2 teaspoons ground mustard
  • 1 teaspoon salt
  • ½ teaspoon white pepper
  • 2 ½ cups 2% milk
  • ½ cup chicken broth
  • 3 cups shredded sharp Cheddar cheese, divided
Directions
  1. Preheat the oven to 375°F. Spray a 13 x 9-inch baking dish with nonstick cooking spray.
  2. Boil the macaroni just until al dente. Drain and rinse under cold water.
  3. Melt the butter in a large pot over medium heat. Add the flour, ground mustard, salt, and white pepper, and stir until smooth and combined. Let cook for 2 minutes.
  4. Whisk the milk and chicken broth into the pot, and continue whisking until the sauce is smooth and free of lumps.
  5. Bring the sauce to a simmer, whisking constantly, cooking until it begins to thicken.
  6. Remove the pot from the heat, and stir in 2 ¼ cups of the Cheddar cheese, stirring until melted into the sauce. Add the cooked macaroni to the pot and stir until evenly coated with the sauce.
  7. Pour the macaroni and cheese sauce into the prepared baking dish, and spread to even out. Top with the remaining ¾ cup shredded Cheddar cheese.
  8. Bake for 30 minutes, or until cheese is bubbly and lightly browned. Let cool for at least 5 minutes before slicing. For 100 calorie portions, slice casserole into 36 sections by cutting 4 rows by 9 rows.
Perfect Portion Baked Mac & Cheese
Serving size: 1/36 baked mac & cheese Calories: 100

 [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Read More

Title

Go to Top