The key nutritional information for every recipe in The Perfect Portion Cookbook is listed by recipe title in alphabetical order in the chart below. The first line for each recipe provides the information for the basic 100 calorie portions. Additional lines of nutritional information are provided for all recipes which have larger recommended serving sizes of 200, 300, or 400 calorie portions, as recommended in the book.
Lower sodium information
For those seeking lower sodium diets, we also show the lower sodium version of selected recipes, by simply making ingredient swaps. Each of the lower sodium nutritional, marked as LS, shows you what specific ingredient/s can be swapped for lower sodium ingredients. Refer to the far right column in the table to see the specific swap.
| Recipe | Serving | Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) | Carbohydrate (g) | Sugar (g) | Fiber (g) | Protein (g) | Lower Sodium Ingredient Swap |
|---|---|---|---|---|---|---|---|---|---|---|
| 100 Calorie Alfredo Sauce | 1/4 cup | 100 | 7 | 4.5 | 290 | 4 | 2 | 0 | 6 | |
| 100 Calorie Biscuits | 1 biscuit | 100 | 0.5 | 0 | 220 | 21 | 4 | 1 | 4 | |
| 100 Calorie Biscuits | 2 biscuits | 200 | 0.5 | 0 | 430 | 41 | 8 | 1 | 7 | |
| 100 Calorie Brownie Bites | 1 brownie bite | 100 | 5 | 3 | 55 | 14 | 10 | 1 | 1 | |
| 100 Calorie Deviled Eggs | 1 whole egg | 100 | 8 | 2 | 160 | 1 | 0 | 0 | 6 | |
| 100 Calorie Dinner Rolls | 1 dinner roll | 100 | 3 | 1.5 | 120 | 15 | 1 | 1 | 3 | |
| Amazing Apple Butter | 3 Tbs | 100 | 0.5 | 0 | 10 | 26 | 23 | 2 | 0 | |
| Apple Pie Turnovers | 1 mini turnover | 100 | 5 | 2.5 | 75 | 13 | 4 | 1 | 2 | |
| Asparagus Gratin | 1/2 cup | 100 | 6 | 4 | 300 | 8 | 2 | 3 | 6 | |
| Avocado Caesar Dressing | 1/4 cup | 100 | 11 | 2.5 | 370 | 4 | 1 | 2 | 4 | |
| Avocado Toast | 1 piece | 100 | 5 | 1 | 200 | 14 | 2 | 5 | 3 | |
| Baked Fish Packets with Dill | 1/2 fillet | 100 | 4.5 | 2.5 | 280 | 1 | 0 | 0 | 15 | |
| Baked Fish Packets with Dill | 1 fillet | 200 | 9 | 5 | 560 | 2 | 0 | 0 | 30 | |
| Baked Ham & Egg Cups | 1 egg cup | 100 | 7 | 2.5 | 350 | 2 | 1 | 0 | 9 | |
| Baked Ham & Egg Cups | 2 egg cups | 200 | 13 | 5 | 710 | 3 | 2 | 0 | 18 | |
| Baked Mac & Cheese | 1/36 macaroni and cheese | 100 | 4.5 | 2.5 | 135 | 11 | 1 | 0 | 5 | |
| Baked Mac & Cheese | 1/12 macaroni and cheese | 300 | 13 | 8 | 410 | 32 | 4 | 1 | 14 | |
| Banana Bread | 1/2 slice, 1/24 loaf | 100 | 2.5 | 1.5 | 95 | 19 | 11 | 1 | 1 | |
| Banana Bread | 1 slice, 1/12 loaf | 200 | 5 | 3 | 190 | 37 | 21 | 1 | 3 | |
| Beef Stew | 1/2 cup | 100 | 3 | 0 | 260 | 7 | 2 | 1 | 9 | |
| Beef Stew | 1 1/2 cups | 300 | 8 | 1 | 770 | 22 | 5 | 4 | 28 | |
| Beef Stew | 2 cups | 400 | 11 | 1.5 | 1020 | 30 | 7 | 5 | 37 | |
| Blackened Cod | 1/2 fillet | 100 | 3.5 | 1.5 | 130 | 0 | 0 | 0 | 15 | |
| Blackened Cod | 1 fillet | 200 | 7 | 2.5 | 260 | 1 | 0 | 0 | 30 | |
| BLT Chopped Salad | 1 cup | 100 | 7 | 2 | 300 | 6 | 2 | 1 | 3 | |
| BLT Chopped Salad | 2 cups | 200 | 14 | 4 | 610 | 13 | 4 | 2 | 7 | |
| Blue Ribbon Barbecue Sauce | 1/3 cup | 100 | 2.5 | 0 | 700 | 18 | 14 | 1 | 1 | |
| Blueberry Cinnamon Jam | 3 Tbs | 100 | 0 | 0 | 0 | 27 | 25 | 1 | 0 | |
| Blueberry Muffins | 1/2 muffin | 100 | 2.5 | 1.5 | 45 | 19 | 10 | 1 | 2 | |
| Blueberry Muffins | 1 muffin | 200 | 5 | 3 | 95 | 37 | 20 | 1 | 4 | |
| Boneless BBQ Ribs | 1 oz cooked rib | 100 | 5 | 1.5 | 230 | 5 | 4 | 0 | 8 | |
| Boneless BBQ Ribs | 4 oz cooked ribs | 400 | 22 | 6 | 910 | 18 | 14 | 1 | 32 | |
| Boston Baked Beans | 1/4 cup | 100 | 1.5 | 0.5 | 180 | 18 | 5 | 4 | 5 | |
| Boston Baked Beans | 1/2 cup | 200 | 3.5 | 1 | 350 | 35 | 11 | 8 | 10 | |
| Broccoli Cheddar Soup | 1/2 cup | 100 | 6 | 3.5 | 410 | 8 | 2 | 2 | 6 | |
| Broccoli Cheddar Soup | 1 1/2 cups | 300 | 17 | 10 | 1230 | 23 | 7 | 5 | 17 | |
| Brown Rice Pilaf | 1/3 cup | 100 | 3 | 1 | 230 | 15 | 1 | 1 | 2 | |
| Brown Rice Pilaf | 2/3 cup | 200 | 6 | 2 | 450 | 29 | 2 | 2 | 5 | |
| Buffalo Wings | 1 wing | 100 | 7 | 2.5 | 180 | 0 | 0 | 0 | 8 | |
| Buffalo Wings | 2 wings | 200 | 16 | 5 | 360 | 0 | 0 | 0 | 15 | |
| Build Your Own Burger | 1 slider patty | 100 | 4.5 | 2 | 40 | 0 | 0 | 0 | 15 | |
| Build Your Own Burger | 2 slider patties | 200 | 9 | 3.5 | 80 | 0 | 0 | 0 | 29 | |
| Buttermilk Pancakes | 1 pancake | 100 | 1 | 0 | 220 | 18 | 4 | 0 | 4 | |
| Buttermilk Pancakes | 2 pancakes | 200 | 2.5 | 1 | 440 | 36 | 9 | 1 | 8 | |
| Buttermilk Pancakes | 3 pancakes | 300 | 3.5 | 1 | 660 | 55 | 13 | 1 | 12 | |
| Buttermilk Ranch Dressing | 3 Tbs | 100 | 10 | 3 | 180 | 3 | 2 | 0 | 1 | |
| Buttermilk Ranch Dressing | 6 Tbs | 200 | 19 | 6 | 360 | 5 | 4 | 0 | 2 | |
| Candied Sweet Potatoes | 1/2 cup | 100 | 2 | 1 | 105 | 20 | 8 | 2 | 1 | |
| Candied Sweet Potatoes | 1 cup | 200 | 4 | 2.5 | 210 | 41 | 16 | 5 | 2 | |
| Caprese Salad Stacks | 1 stack | 100 | 8 | 3.5 | 160 | 3 | 1 | 1 | 5 | |
| Carrot Cake Bars | 1/36 carrot cake bars | 100 | 2 | 0.5 | 85 | 18 | 12 | 0 | 2 | |
| Carrot Cake Bars | 1/18 carrot cake bars | 200 | 4 | 1 | 170 | 37 | 25 | 1 | 4 | |
| Cheese Crackers | 6 crackers | 100 | 6 | 4 | 230 | 8 | 0 | 0 | 3 | |
| Cheesecake minis | 1 cheesecake mini | 100 | 6 | 3.5 | 140 | 9 | 9 | 0 | 2 | |
| Chicken & Dumplings | 1/2 cup | 100 | 4.5 | 2 | 390 | 10 | 2 | 1 | 6 | |
| Chicken & Dumplings | 1 1/2 cups | 300 | 13 | 5 | 1180 | 29 | 5 | 3 | 19 | |
| Chicken & Dumplings | 2 cups | 400 | 18 | 7 | 1570 | 38 | 6 | 4 | 25 | |
| Chicken & Vegetable Stir Fry | 2/3 cup | 100 | 2 | 0 | 330 | 8 | 3 | 2 | 13 | |
| Chicken & Vegetable Stir Fry | 2 cups | 300 | 5 | 0.5 | 980 | 23 | 9 | 5 | 40 | |
| Chicken, Broccolo, & Rice Casserole | 1/32 casserole | 100 | 3 | 1.5 | 180 | 10 | 2 | 0 | 8 | |
| Chicken, Broccoli, & Rice Casserole | 1/10 casserole | 300 | 8 | 5 | 530 | 29 | 5 | 1 | 24 | |
| Chicken, Broccoli, & Rice Casserole | 1/8 casserole | 400 | 11 | 7 | 710 | 39 | 6 | 2 | 32 | |
| Chicken Cordon Bleu | 1/4 chicken breast + 2 tsp sauce | 100 | 2.5 | 1 | 180 | 3 | 1 | 0 | 16 | |
| Chicken Cordon Bleu | 1 chicken breast + 2 tsp sauce | 400 | 10 | 4 | 720 | 12 | 3 | 1 | 63 | |
| Chicken Fried Steak | 1/3 steak + 1 Tbs gravy | 100 | 3.5 | 1 | 190 | 6 | 1 | 0 | 10 | |
| Chicken Fried Steak | 1 steak + 3 Tbs gravy | 300 | 11 | 3 | 580 | 19 | 3 | 1 | 31 | |
| Chicken Noodle Soup | 3/4 cup | 100 | 1.5 | 0 | 650 | 11 | 1 | 1 | 10 | |
| Chicken Noodle Soup | 2 1/4 cups | 300 | 4 | 1 | 1950 | 34 | 4 | 4 | 31 | |
| Chicken Piccata | 1/4 chicken breast + sauce | 100 | 4 | 1.5 | 140 | 2 | 0 | 0 | 13 | |
| Chicken Piccata | 1 chicken breast + sauce | 400 | 16 | 6 | 570 | 7 | 0 | 1 | 54 | |
| Chicken Pot Pie | 1/3 cup + 1 crouton | 100 | 3.5 | 2 | 160 | 9 | 2 | 1 | 8 | |
| Chicken Pot Pie | 1 cup + 3 croutons | 300 | 11 | 5 | 470 | 26 | 5 | 4 | 25 | |
| Chicken Pot Pie | 1 1/3 cups + 4 croutons | 400 | 14 | 7 | 620 | 35 | 7 | 5 | 34 | |
| Chicken Quesadillas | 1/3 quesadilla | 100 | 3 | 1.5 | 270 | 10 | 1 | 1 | 9 | |
| Chicken Quesadilla | 1 quesadilla | 300 | 9 | 4.5 | 810 | 29 | 4 | 4 | 27 | |
| Chocolate Chip Cookies | 1 cookie | 100 | 5 | 3.5 | 90 | 13 | 8 | 0 | 1 | |
| Chocolate Chip Cookies | 2 cookies | 200 | 11 | 7 | 180 | 26 | 16 | 1 | 2 | |
| Chocolate Fudge | 1 inch square | 100 | 4.5 | 2.5 | 15 | 14 | 12 | 1 | 1 | |
| Chunky Blue Cheese Dressing | 3 Tbs | 100 | 9 | 3.5 | 310 | 2 | 1 | 0 | 4 | |
| Chunky Blue Cheese Dressing | 6 Tbs | 200 | 18 | 7 | 620 | 3 | 2 | 1 | 7 | |
| Chunky Chicken Salad | 1/2 cup | 100 | 4 | 1 | 370 | 4 | 3 | 0 | 13 | |
| Chunky Chicken Salad | 1 cup | 200 | 8 | 2 | 740 | 7 | 5 | 1 | 26 | |
| Cinnamon Roasted Carnival Almonds | 12 almonds | 100 | 8 | 0.5 | 20 | 7 | 4 | 2 | 3 | |
| Cinnamon Rolls | 1/2 cinnamon roll | 100 | 1.5 | 1 | 70 | 20 | 8 | 1 | 2 | |
| Cinnamon Rolls | 1 cinnamon roll | 200 | 3 | 1.5 | 135 | 40 | 16 | 1 | 4 | |
| Clams Casino | 3 stuffed clams | 100 | 6 | 2 | 190 | 4 | 0 | 0 | 7 | |
| Classic Meatloaf | 1/2 inch slice | 100 | 4 | 1.5 | 360 | 5 | 2 | 0 | 10 | |
| Classic Meatloaf | 1 1/2 inch slice | 300 | 12 | 5 | 1080 | 15 | 7 | 1 | 30 | |
| Classic Tomato Soup | 3/4 cup | 100 | 5 | 2 | 680 | 10 | 6 | 2 | 4 | |
| Classic Tomato Soup | 1 1/2 cups | 200 | 10 | 4.5 | 1350 | 19 | 12 | 4 | 8 | |
| Coleslaw | 2/3 cup | 100 | 5 | 1 | 75 | 11 | 8 | 3 | 3 | |
| Cranberry Poached Pears | 1/2 pear | 100 | 0.5 | 0 | 0 | 24 | 18 | 3 | 0 | |
| Cranberry Poached Pears | 1 pear | 200 | 1.5 | 0.5 | 0 | 48 | 36 | 5 | 1 | |
| Creamed Corn | 1/2 cup | 100 | 3.5 | 2 | 160 | 15 | 6 | 1 | 3 | |
| Creamed Corn | 1 cup | 200 | 7 | 4 | 310 | 30 | 12 | 2 | 6 | |
| Crispy Baked Baby Potatoes | 1/2 cup | 100 | 4 | 0.5 | 180 | 14 | 0 | 3 | 3 | |
| Crispy Baked Baby Potatoes | 1 cup | 200 | 8 | 1.5 | 350 | 29 | 0 | 6 | 7 | |
| Crispy Kale Chips | 1 cup | 100 | 6 | 1.5 | 300 | 10 | 0 | 1 | 4 | |
| Eggplant Parmesan Casserole | 1/18 casserole | 100 | 4 | 1.5 | 440 | 12 | 4 | 3 | 6 | |
| Eggplant Parmesan Casserole | 1/9 casserole | 200 | 8 | 3 | 880 | 24 | 8 | 6 | 11 | |
| Eggplant Parmesan Casserole | 1/6 casserole | 300 | 13 | 4.5 | 1320 | 36 | 12 | 9 | 17 | |
| Egg White & Broccoli Frittata | 1/4 frittata | 100 | 5 | 1.5 | 220 | 4 | 2 | 1 | 10 | |
| Egg White & Broccoli Frittata | 1/2 frittata | 200 | 11 | 3 | 440 | 8 | 3 | 2 | 20 | |
| Enchilada Bake | 1/24 enchilada bake | 100 | 3 | 1.5 | 330 | 12 | 2 | 3 | 7 | |
| Enchilada Bake | 1/12 enchilada bake | 200 | 6 | 3 | 660 | 23 | 4 | 5 | 14 | |
| Enchilada Bake | 1/8 enchilada bake | 300 | 9 | 4 | 1000 | 35 | 6 | 8 | 22 | |
| Fanastic Fruit Parfaits | 1 parfair | 100 | 1.5 | 1 | 40 | 20 | 14 | 2 | 3 | |
| French Onion Dip | 1/3 cup | 100 | 6 | 1 | 200 | 6 | 4 | 1 | 6 | |
| French Toast | 1 slice | 100 | 3.5 | 1.5 | 220 | 14 | 5 | 2 | 5 | |
| French Toast | 2 slices | 200 | 7 | 3 | 430 | 28 | 10 | 5 | 9 | |
| Fresh Berry Cobbler | 1/16 cobbler | 100 | 2 | 1 | 15 | 20 | 13 | 1 | 2 | |
| Fresh Berry Cobbler | 1/8 cobbler | 200 | 4.5 | 2 | 35 | 40 | 26 | 3 | 3 | |
| Fresh Guacamole | 1/4 cup | 100 | 9 | 1 | 115 | 6 | 0 | 4 | 0 | |
| Fresh Guacamole | 1/2 cup | 200 | 17 | 2 | 230 | 13 | 1 | 8 | 0 | |
| Glazed Carrots | 1/2 cup | 100 | 5 | 3 | 280 | 13 | 10 | 2 | 1 | |
| Green Bean Casserole | 1/18 casserole | 100 | 3.5 | 2 | 200 | 13 | 3 | 2 | 4 | |
| Green Bean Casserole | 1/9 casserole | 200 | 7 | 4 | 400 | 27 | 6 | 5 | 8 | |
| Gren Beans Almondine | 1/2 cup | 100 | 8 | 2 | 120 | 7 | 1 | 3 | 3 | |
| Green Beans Almondine | 1 cup | 200 | 15 | 3.5 | 240 | 14 | 3 | 7 | 6 | |
| Grilled Greek Pork Chops | 1/2 pork chop | 100 | 4 | 1 | 110 | 1 | 0 | 0 | 14 | |
| Grilled Greek Pork Chops | 1 pork chop | 200 | 8 | 2 | 230 | 1 | 0 | 0 | 27 | |
| Grilled Sweet Potato Wedges | 5 wedges | 100 | 2 | 0 | 105 | 19 | 6 | 3 | 2 | |
| Grilled Sweet Potato Wedges | 10 wedges | 200 | 4 | 0.5 | 210 | 38 | 13 | 6 | 4 | |
| Ground Beef Stroganoff | 1/3 cup | 100 | 1.5 | 1 | 140 | 12 | 1 | 1 | 9 | |
| Ground Beef Stroganoff | 1 1/3 cups | 400 | 7 | 3 | 550 | 48 | 4 | 4 | 34 | |
| Ground Turkey Bolognese | 1/2 cup | 100 | 4 | 1 | 380 | 8 | 5 | 2 | 10 | |
| Ground Turkey Bolognese | 1 cup | 200 | 8 | 2 | 760 | 15 | 11 | 3 | 19 | |
| Guacamole Stuffed Cherry Tomatoes | 4 tomatoes | 100 | 6 | 1 | 100 | 10 | 2 | 4 | 1 | |
| Hearty Lentil Soup | 2/3 cup | 100 | 2 | 0 | 450 | 14 | 2 | 6 | 7 | |
| Hearty Lentil Soup | 1 1/3 cups | 200 | 3.5 | 0.5 | 910 | 28 | 4 | 12 | 13 | |
| Homemade Granola | 3 packed Tbs | 100 | 3.5 | 0 | 30 | 18 | 9 | 2 | 2 | |
| Homemade Granola | 6 packed Tbs | 200 | 7 | 0 | 65 | 35 | 19 | 3 | 4 | |
| Homemade Hummus | 1/4 cup | 100 | 5 | 0.5 | 270 | 11 | 1 | 3 | 4 | |
| Homemade Hummus | 1/2 cup | 200 | 11 | 1.5 | 540 | 21 | 1 | 6 | 7 | |
| Homestyle Mashed Potatoes | 1/3 cup | 100 | 4.5 | 3 | 140 | 14 | 1 | 2 | 2 | |
| Homestyle Mashed Potatoes | 2/3 cup | 200 | 9 | 6 | 280 | 28 | 2 | 4 | 3 | |
| Honey Mustard Salmon | 1/2 fillet | 100 | 3.5 | 0.5 | 150 | 5 | 4 | 0 | 11 | |
| Honey Mustard Salmon | 1 fillet | 200 | 7 | 1 | 290 | 10 | 9 | 0 | 23 | |
| Hot Cocoa Pretzels | 10 pretzels | 100 | 1 | 0 | 125 | 23 | 10 | 1 | 2 | |
| Key Lime Pie Tarts | 1 tart | 100 | 1 | 0.5 | 65 | 20 | 17 | 0 | 3 | |
| Lasagna | 1/36 lasagna | 100 | 4.5 | 2 | 250 | 8 | 2 | 1 | 9 | |
| Lasagna | 1/12 lasagna | 300 | 13 | 6 | 740 | 24 | 6 | 3 | 26 | |
| Lasagna | 1/9 lasagna | 400 | 17 | 8 | 980 | 32 | 8 | 4 | 34 | |
| Lemon & Garlic Broccoli Saute | 2/3 cup | 100 | 6 | 3.5 | 370 | 9 | 3 | 3 | 3 | |
| Lemon & Herb Roasted Chicken Thighs | 1/2 chicken thigh | 100 | 6 | 2.5 | 220 | 1 | 0 | 0 | 9 | |
| Lemon & Herb Roasted Chicken Thighs | 1 chicken thigh | 200 | 13 | 4.5 | 430 | 2 | 0 | 1 | 17 | |
| Lemon & Herb Roasted Chicken Thighs | 2 chicken thighs | 400 | 26 | 9 | 860 | 4 | 1 | 1 | 35 | |
| Lemon Bars | 1/20 lemon bars | 100 | 3 | 1.5 | 45 | 17 | 13 | 0 | 2 | |
| Lillian's Grilled Cheese | 1/3 sandwich | 100 | 7 | 4 | 320 | 7 | 1 | 2 | 4 | |
| Lillian's Grilled Cheese | 1 sandwich | 300 | 20 | 12 | 950 | 21 | 2 | 5 | 13 | |
| Loaded Baked Potato Soup | 1/2 cup | 100 | 4.5 | 2.5 | 230 | 11 | 3 | 1 | 4 | |
| Loaded Baked Potato Soup | 1 1/2 cups | 300 | 14 | 7 | 680 | 34 | 9 | 4 | 13 | |
| Macaroni Salad | 1/2 cup | 100 | 2 | 0 | 65 | 16 | 2 | 1 | 4 | |
| Macaroni Salad | 1 cup | 200 | 4 | 0.5 | 130 | 33 | 4 | 2 | 8 | |
| Maple Glazed Ham | 2 oz ham | 100 | 3 | 1 | 480 | 3 | 3 | 0 | 14 | |
| Maple Glazed Ham | 6 oz ham | 300 | 9 | 3 | 1450 | 9 | 9 | 0 | 42 | |
| Maryland Crab Cakes | 1 crab cake | 100 | 10 | 1 | 530 | 4 | 0 | 0 | 9 | |
| Maryland Crab Cakes | 2 crab cakes | 200 | 19 | 3 | 1060 | 7 | 1 | 1 | 19 | |
| Meatball Marinara | 2 meatballs + 3 Tbs sauce | 100 | 5 | 1.5 | 390 | 6 | 2 | 1 | 9 | |
| Meatballs Marinara | 6 meatballs + 1/2 cup sauce | 300 | 14 | 4 | 1160 | 17 | 7 | 3 | 28 | |
| Mona's Southwestern Chili | 1/2 cup | 100 | 2 | 0.5 | 510 | 13 | 5 | 4 | 8 | |
| Mona's Southwestern Chili | 1 1/2 cups | 300 | 7 | 2 | 1530 | 38 | 14 | 11 | 25 | |
| Mona's Southwestern Chili | 2 cups | 400 | 3 | 2 | 2040 | 51 | 19 | 15 | 33 | |
| New England Clam Chowder | 1/2 cup | 100 | 4 | 2 | 450 | 11 | 3 | 1 | 5 | |
| New England Clam Chowder | 1 1/2 cups | 300 | 11 | 6 | 1360 | 33 | 9 | 2 | 16 | |
| Oatmeal Raisin Cookies | 1 cookie | 100 | 3.5 | 1.5 | 75 | 18 | 9 | 1 | 2 | |
| Oatmeal Raisin Cookies | 2 cookies | 200 | 7 | 3.5 | 150 | 35 | 19 | 2 | 3 | |
| Open-Faced Tuna Melts | 1/2 tuna melt | 100 | 4 | 1.5 | 280 | 7 | 2 | 2 | 10 | |
| Open-Faced Tuna Melts | 1 tuna melt | 200 | 8 | 3.5 | 560 | 15 | 3 | 4 | 21 | |
| Oven-Fried Chicken | 1 tender (1/4 of 2 lb. tenderloin) | 100 | 0.5 | 0 | 260 | 8 | 1 | 0 | 16 | |
| Oven-Fried Chicken | 3 tenders | 300 | 1.5 | 0 | 790 | 24 | 3 | 1 | 49 | |
| Oven-Fried Green Tomatoes | 2 tomato slices | 100 | 2 | 0.5 | 190 | 16 | 3 | 1 | 4 | |
| Oven-Fried Potato Chips | 1/2 cup | 100 | 3.5 | 0.5 | 105 | 15 | 1 | 1 | 2 | |
| Parmesan-Crusted Tilapia | 1/2 fillet | 100 | 4.5 | 1.5 | 210 | 2 | 0 | 0 | 14 | |
| Parmesan-Crusted Tilapia | 1 fillet | 200 | 9 | 3 | 410 | 4 | 0 | 0 | 28 | |
| Peanut Butter Truffles | 1 truffle | 100 | 6 | 2.5 | 20 | 11 | 9 | 0 | 2 | |
| Pesto Chicken Skewers | 1 skewer | 100 | 6 | 1 | 190 | 5 | 2 | 1 | 7 | |
| Pesto Sauce | 3 Tbs | 100 | 10 | 2 | 280 | 2 | 0 | 0 | 3 | |
| Pork Chops with Apples & Onions | 1/4 pork chop | 100 | 4 | 1.5 | 85 | 5 | 3 | 1 | 11 | |
| Pork Chops with Apples & Onions | 1 pork chop | 400 | 16 | 6 | 340 | 19 | 14 | 3 | 46 | |
| Pork Potstickers | 2 potstickers | 100 | 4 | 0.5 | 390 | 11 | 1 | 0 | 5 | |
| Pork Tenderloin with Dijon Gravy | 1/8th pork tenderloin | 100 | 6 | 2.5 | 175 | 1 | 0 | 0 | 12 | |
| Pork Tenderloin with Dijon Gravy | 1/4 tenderloin | 200 | 12 | 5 | 350 | 1 | 0 | 0 | 24 | |
| Pot Roast | 1/2 cup | 100 | 3 | 0 | 160 | 7 | 1 | 1 | 10 | |
| Pot Roast | 2 cups | 400 | 11 | 0 | 620 | 29 | 4 | 4 | 42 | |
| Pulled Pork | 1/3 cup | 100 | 3 | 1 | 380 | 6 | 4 | 1 | 11 | |
| Pulled Pork | 2/3 cup | 200 | 6 | 2 | 760 | 12 | 8 | 1 | 22 | |
| Pumpkin Pie Cookies | 1 cookie | 100 | 4 | 2 | 70 | 16 | 9 | 1 | 1 | |
| Pumpkin Pie Cookies | 2 cookies | 200 | 8 | 3.5 | 140 | 32 | 17 | 1 | 3 | |
| Quiche Lorraine | 1/12 quiche | 100 | 7 | 3 | 230 | 2 | 1 | 0 | 8 | |
| Quiche Lorraine | 1/6 quiche | 200 | 14 | 6 | 470 | 4 | 3 | 0 | 15 | |
| Raspberry Vinaigrette | 3 Tbs | 100 | 10 | 1.5 | 105 | 5 | 3 | 1 | 0 | |
| Rataouille & Sausage Bake | 1/12 rataouille & sausage bake | 100 | 5 | 1 | 400 | 9 | 5 | 3 | 6 | |
| Ratatouille & Sausage Bake | 1/4 ratatouille & sausage bake | 300 | 15 | 3.5 | 1200 | 26 | 15 | 10 | 19 | |
| Ratatouille & Sausage Bake | 1/3 ratatouille & sausage bake | 400 | 20 | 4.5 | 1600 | 34 | 20 | 13 | 26 | |
| Real Cranberry Sauce | 1/4 cup | 100 | 0 | 0 | 0 | 23 | 21 | 1 | 0 | |
| Restaurant-Style Salsa | 1 1/3 cups | 100 | 1 | 0 | 320 | 22 | 12 | 5 | 4 | |
| Restaurant-Style Salsa | 1/3 cups | 25 | 0 | 0 | 80 | 5 | 3 | 1 | 1 | |
| Roasted Brussels Sprouts | 2/3 cup | 100 | 6 | 1 | 180 | 12 | 4 | 4 | 4 | |
| Roasted Butternut Squash | 3/4 cup | 100 | 3.5 | 0.5 | 150 | 17 | 3 | 3 | 1 | |
| Roasted Turkey | 2 1/2 ounces cooked with white mean skinless | 100 | 1.5 | 0.5 | 70 | 0 | 0 | 0 | 21 | |
| Roasted Turkey | 7.5 ounces cooked white meat skinless | 300 | 4.5 | 1.5 | 210 | 0 | 0 | 0 | 63 | |
| Rosemary Roasted Beef Tenderloin | 2 oz cooked | 100 | 6 | 0 | 100 | 0 | 0 | 0 | 12 | |
| Rosemary Roasted Beef Tenderloin | 6 oz cooked | 300 | 17 | 0 | 300 | 1 | 0 | 0 | 37 | |
| Savory Southern-Style Cornbread | 1/16 cornbread | 100 | 3.5 | 1.5 | 230 | 16 | 4 | 1 | 3 | |
| Savory Southern-Style Cornbread | 1/8 cornbread | 200 | 7 | 3.5 | 460 | 32 | 8 | 2 | 6 | |
| Scalloped Potatoes | 1/16 scalloped potatoes | 100 | 3 | 2 | 150 | 16 | 3 | 2 | 3 | |
| Scalloped Potatoes | 1/8 scalloped potatoes | 200 | 6 | 4 | 290 | 32 | 6 | 4 | 6 | |
| Shepherd's Pie | 1/32 shepherd's pie | 100 | 4 | 2 | 180 | 9 | 1 | 2 | 7 | |
| Shepherd's Pie | 1/10 shepherd's pie | 300 | 11 | 6 | 540 | 27 | 4 | 5 | 22 | |
| Shepherd's Pie | 1/8 shepherd's pie | 400 | 15 | 8 | 720 | 36 | 5 | 6 | 30 | |
| Shredded Hash Browns | 1/2 cup | 100 | 4.5 | 1 | 135 | 14 | 1 | 2 | 2 | |
| Shrimp & Grits | 1/4 cup + 2 shrimp | 100 | 3.5 | 1.5 | 170 | 10 | 1 | 1 | 8 | |
| Shrimp & Grits | 1 cup + 8 shrimp | 400 | 13 | 6 | 670 | 39 | 4 | 2 | 30 | |
| Shrimp Cocktail | 4 shrimp + sauce | 100 | 1.5 | 0 | 510 | 6 | 5 | 0 | 16 | |
| Shrimp Cocktail | 8 shrimp + sauce | 200 | 3 | 0.5 | 1020 | 12 | 9 | 0 | 31 | |
| Shrimp Scampi | 3 shrimp | 100 | 4.5 | 2 | 160 | 2 | 1 | 0 | 12 | |
| Shrimp Scampi | 6 shrimp | 200 | 9 | 4 | 310 | 4 | 1 | 1 | 24 | |
| Shrimp Scampi | 9 shrimp | 300 | 14 | 6 | 470 | 6 | 2 | 1 | 36 | |
| Skinny Strawberry Milkshakes | 3/4 cup | 100 | 2 | 1 | 40 | 19 | 16 | 1 | 3 | |
| Smashed Cauliflower | 3/4 cup | 100 | 6 | 3.5 | 290 | 10 | 5 | 4 | 5 | |
| Southwestern Skillet Scramble | 1/6 skillet | 100 | 6 | 2 | 290 | 2 | 1 | 0 | 9 | |
| Southwestern Skillet Scramble | 1/3 skillet | 200 | 12 | 4.5 | 580 | 4 | 2 | 1 | 19 | |
| Spinach & Artichoke Dip | 1/3 cup | 100 | 4 | 2.5 | 310 | 7 | 2 | 3 | 9 | |
| Spinach & Artichoke Dip | 2/3 cup | 200 | 8 | 5 | 630 | 14 | 3 | 6 | 18 | |
| Spinach & Pear Salad | 1 1/4 cups | 100 | 6 | 2 | 130 | 9 | 4 | 3 | 4 | |
| Spinach & Pear Salad | 2 1/2 cups | 200 | 12 | 4 | 260 | 17 | 8 | 5 | 8 | |
| Spinach Pie | 1/12 spinach pie | 100 | 6 | 3 | 300 | 4 | 1 | 2 | 9 | |
| Spinach Pie | 1/6 spinach pie | 200 | 11 | 6 | 600 | 8 | 2 | 3 | 19 | |
| Steak Tips | 1/3 cup | 100 | 4 | 1.5 | 160 | 4 | 1 | 0 | 10 | |
| Steak Tips | 1 cup | 300 | 12 | 5 | 490 | 11 | 2 | 1 | 31 | |
| Steel-Cut Oatmeal | 3/4 cup | 100 | 1.5 | 0 | 150 | 18 | 0 | 3 | 3 | |
| Steel-Cut Oatmeal | 1 1/2 cups | 200 | 3.5 | 0 | 310 | 36 | 1 | 5 | 7 | |
| Stovetop Mac & Cheese | 1/3 cup | 100 | 2.5 | 2 | 180 | 11 | 2 | 0 | 5 | |
| Stovetop Mac & Cheese | 1 cup | 300 | 7 | 6 | 530 | 34 | 5 | 1 | 15 | |
| Stovetop Popcorn | 2 cups | 100 | 6 | 1.5 | 150 | 12 | 0 | 2 | 2 | |
| Strawbery Rhubarb Jam | 2 1/2 Tbs | 100 | 0 | 0 | 0 | 27 | 26 | 1 | 0 | |
| Stuffed Flank Steak | 1/2-inch slice | 100 | 5 | 0.5 | 90 | 2 | 0 | 1 | 11 | |
| Stuffed Flank Steak | Four 1/2-inch slices | 400 | 22 | 2 | 370 | 7 | 1 | 2 | 44 | |
| Stuffed Mushrooms | 4 mushrooms | 100 | 7 | 2.5 | 230 | 6 | 2 | 1 | 5 | |
| Stuffed Mushrooms | 8 mushrooms | 200 | 14 | 5 | 450 | 12 | 4 | 3 | 9 | |
| Summer Vegetable Salad | 1/2 cup | 100 | 3.5 | 0.5 | 240 | 18 | 6 | 3 | 3 | |
| Summer Vegetable Salad | 1 cup | 200 | 7 | 1 | 490 | 36 | 12 | 7 | 6 | |
| Supreme Flatbread Pizza | 1/3 flatbread | 100 | 4.5 | 2 | 350 | 10 | 2 | 1 | 7 | |
| Supreme Flatbread Pizza | 2/3 flatbread | 200 | 9 | 3.5 | 700 | 20 | 4 | 2 | 13 | |
| Sweet & Sour Meatballs | 2 meatballs | 100 | 3 | 1 | 260 | 10 | 8 | 0 | 9 | |
| Sweet & Sour Meatballs | 4 meatballs | 200 | 6 | 2 | 530 | 20 | 16 | 0 | 18 | |
| Sweet Potato Hash | 1/2 cup | 100 | 3.5 | 0.5 | 100 | 15 | 5 | 3 | 2 | |
| Sweet Potato Hash | 1 cup | 200 | 7 | 1 | 200 | 30 | 10 | 5 | 3 | |
| Thanksgiving Stuffing | 1/16 stuffing | 100 | 2 | 1 | 430 | 17 | 1 | 1 | 4 | |
| Thanksgiving Stuffing | 1/8 stuffing | 200 | 4 | 2 | 850 | 35 | 3 | 2 | 8 | |
| The Perfect Omelet | 1/2 omelet | 100 | 8 | 4 | 210 | 1 | 1 | 0 | 6 | |
| The Perfect Omelet | 1 omelet | 200 | 15 | 8 | 420 | 2 | 1 | 0 | 13 | |
| Tuna Noodle Casserole | 1/32 casserole | 100 | 3 | 1.5 | 170 | 12 | 2 | 1 | 6 | |
| Tuna Noodle Casserole | 1/10 casserole | 300 | 9 | 5 | 500 | 36 | 6 | 3 | 18 | |
| Tuna Noodle Casserole | 1/8 casserole | 400 | 12 | 7 | 660 | 48 | 8 | 4 | 24 | |
| Turkey & Herbed Cheese Pinwheels | 3 pinwheels | 100 | 1.5 | 0 | 490 | 12 | 2 | 2 | 11 | |
| Turkey Gravy | 1/2 cup | 100 | 7 | 2 | 350 | 5 | 2 | 0 | 5 | |
| Turkey Gravy | 1/4 cup | 50 | 3.5 | 1 | 180 | 2 | 1 | 0 | 2 | |
| Turkey Tettrazini | 1/24 turkey tettrazini | 100 | 3 | 1.5 | 190 | 10 | 2 | 1 | 9 | |
| Turkey Tettrazini | 1/8 turkey tettrazini | 300 | 8 | 4 | 570 | 30 | 7 | 3 | 27 | |
| Turkey Tettrazini | 1/6 turkey tettrazini | 400 | 11 | 6 | 760 | 40 | 9 | 4 | 36 | |
| Tuscan Tomato Sauce | 1/2 cup | 100 | 5 | 0.5 | 730 | 13 | 7 | 3 | 3 | |
| Tzatziki Sauce | 1/2 cup | 100 | 3 | 0.5 | 280 | 8 | 5 | 1 | 11 | |
| Tzatziki Sauce | 1/4 cup | 50 | 1.5 | 0 | 140 | 4 | 3 | 0 | 6 | |
| Vanilla Bean Ice Cream | 1/3 cup | 100 | 3.5 | 2 | 50 | 16 | 15 | 0 | 2 | |
| Vanilla Cupcakes | 1/2 cupcake | 100 | 4 | 0 | 90 | 15 | 10 | 0 | 2 | |
| Vanilla Cupcakes | 1 cupcake | 200 | 8 | 1 | 180 | 29 | 20 | 0 | 4 | |
| Vegetable Fried Rice | 1/3 cup | 100 | 3 | 0.5 | 300 | 15 | 1 | 1 | 3 | |
| Vegetable Fried Rice | 2/3 cup | 200 | 6 | 1 | 590 | 31 | 2 | 2 | 5 | |
| Waldorf Salad | 1/2 cup | 100 | 7 | 1 | 200 | 8 | 6 | 2 | 1 | |
| Waldorf Salad | 1 cup | 200 | 14 | 2 | 410 | 15 | 12 | 3 | 2 | |
| 100 Calorie Alfredo Sauce LS | 1/4 cup | 100 | 7 | 4.5 | 270 | 4 | 2 | 0 | 6 | Switch to unsalted butter |
| Asparagus Gratin LS | 1/2 cup | 100 | 6 | 4 | 290 | 8 | 2 | 3 | 6 | Switch to unsalted butter |
| Beef Stew LS | 1/2 cup | 100 | 3 | 0 | 125 | 7 | 2 | 1 | 9 | Switch to lower sodium beef broth, Switch to unsalted butter |
| Beef Stew LS | 1 1/2 cups | 300 | 8 | 1 | 370 | 22 | 5 | 4 | 28 | Switch to lower sodium beef broth, Switch to unsalted butter |
| Beef Stew LS | 2 cups | 400 | 11 | 1.5 | 500 | 30 | 7 | 5 | 37 | Switch to lower sodium beef broth, Switch to unsalted butter |
| Blue Ribbon Barbecue Sauce LS | 1/3 cup | 100 | 2.5 | 0 | 350 | 19 | 14 | 2 | 1 | Switch to no salt added tomato sauce |
| Boneless BBQ Ribs LS | 1 oz cooked rib | 100 | 5 | 1.5 | 150 | 5 | 4 | 0 | 9 | Switch to no salt added tomato sauce |
| Boneless BBQ Ribs LS | 4 oz cooked ribs | 400 | 20 | 6 | 600 | 20 | 14 | 2 | 35 | Switch to no salt added tomato sauce |
| Broccoli Cheddar Soup LS | 1/2 cup | 100 | 5 | 3.5 | 350 | 8 | 2 | 2 | 5 | Switch to reduced sodium chicken broth, Switch to unsalted butter |
| Broccoli Cheddar Soup LS | 1 1/2 cups | 300 | 16 | 10 | 1050 | 23 | 7 | 5 | 16 | Switch to reduced sodium chicken broth, Switch to unsalted butter |
| Turkey Tettrazini LS | 1/24 turkey tettrazini | 100 | 3 | 1.5 | 180 | 10 | 2 | 1 | 9 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Chicken & Dumplings LS | 1/2 cup | 100 | 2.5 | 1 | 250 | 10 | 1 | 1 | 8 | Switch to unsalted butter, Switch to reduced sodium chicken broth |
| Chicken & Dumplings LS | 1 1/2 cups | 300 | 8 | 2.5 | 740 | 29 | 4 | 3 | 24 | Switch to unsalted butter, Switch to reduced sodium chicken broth |
| Chicken & Dumplings LS | 2 cups | 400 | 10 | 3.5 | 990 | 38 | 6 | 4 | 32 | Switch to unsalted butter, Switch to reduced sodium chicken broth |
| Chicken & Vegetable Stir Fry LS | 2/3 cup | 100 | 1.5 | 0 | 240 | 8 | 3 | 2 | 13 | Switch to reduced sodium chicken broth, Switch to low sodium soy sauce |
| Stovetop Mac & Cheese LS | 1/3 cup | 100 | 4 | 2.5 | 160 | 11 | 2 | 0 | 5 | Switch to reduced sodium chicken broth |
| Chicken & Vegetable Stir Fry LS | 2 cups | 300 | 5 | 0.5 | 710 | 24 | 9 | 5 | 40 | Switch to reduced sodium chicken broth, Switch to low sodium soy sauce |
| Chicken, Broccoli, & Rice Casserole LS | 1/32 casserole | 100 | 3 | 1.5 | 140 | 10 | 2 | 0 | 8 | Switch to reduced sodium chicken broth, Switch to unsalted butter |
| Chicken, Broccoli, & Rice Casserole LS | 1/10 casserole | 300 | 8 | 5 | 420 | 29 | 5 | 1 | 25 | Switch to reduced sodium chicken broth, Switch to unsalted butter |
| Chicken, Broccoli, & Rice Casserole LS | 1/8 casserole | 400 | 11 | 7 | 560 | 38 | 6 | 2 | 33 | Switch to reduced sodium chicken broth, Switch to unsalted butter |
| Chicken Cordon Bleu LS | 1/4 chicken breast + 2 tsp sauce | 100 | 2.5 | 1 | 135 | 3 | 1 | 0 | 15 | Switch to low sodium deli ham |
| Chicken Cordon Bleu LS | 1 chicken breast + 2 tsp sauce | 400 | 10 | 3.5 | 550 | 12 | 2 | 1 | 62 | Switch to low sodium deli ham |
| Chicken Noodle Soup LS | 3/4 cup | 100 | 1 | 0 | 390 | 11 | 1 | 1 | 12 | Switch to unsalted butter, Switch to reduced sodium chicken broth |
| Chicken Noodle Soup LS | 2 1/4 cups | 300 | 3.5 | 1 | 1170 | 34 | 3 | 4 | 35 | Switch to unsalted butter, Switch to reduced sodium chicken broth |
| Sweet & Sour Meatballs LS | 2 meatballs | 100 | 3 | 1 | 135 | 10 | 8 | 0 | 9 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Classic Meatloaf LS | 1/2 inch slice | 100 | 4 | 1.5 | 260 | 5 | 2 | 0 | 10 | Switch to low sodium ketchup |
| Classic Meatloaf LS | 1 1/2 slice | 300 | 12 | 5 | 770 | 15 | 7 | 1 | 30 | Switch to low sodium ketchup |
| Classic Tomato Soup LS | 3/4 cup | 100 | 4.5 | 2 | 380 | 11 | 6 | 2 | 3 | Switch to unsalted butter, Switch to reduced sodium chicken broth, Switch to no salt added stewed tomatoes |
| Classic Tomato Soup LS | 1 1/2 cups | 200 | 9 | 4 | 760 | 22 | 11 | 4 | 5 | Switch to unsalted butter, Switch to reduced sodium chicken broth, Switch to no salt added stewed tomatoes |
| Enchilada Bake LS | 1/24 enchilada bake | 100 | 3 | 1.5 | 300 | 12 | 2 | 3 | 7 | Switch to 50% less sodium black beans |
| Enchilada Bake LS | 1/12 enchilada bake | 200 | 6 | 3 | 590 | 23 | 4 | 6 | 14 | Switch to 50% less sodium black beans |
| Enchilada Bake LS | 1/8 enchilada bake | 300 | 9 | 4 | 890 | 35 | 6 | 9 | 21 | Switch to 50% less sodium black beans |
| Green Bean Casserole LS | 1/18 casserole | 100 | 3.5 | 2 | 160 | 13 | 3 | 2 | 4 | Switch to unsalted butter, Switch to low sodium beef broth |
| Green Bean Casserole LS | 1/9 casserole | 200 | 7 | 4 | 320 | 27 | 6 | 5 | 7 | Switch to unsalted butter, Switch to low sodium beef broth |
| Ground Turkey Bolognese LS | 1/2 cup | 100 | 4 | 1 | 230 | 8 | 5 | 2 | 9 | Switch to reduced sodium chicken broth, Switch to no salt added stewed tomatoes |
| Ground Turkey Bolognese LS | 1 cup | 200 | 8 | 2 | 460 | 17 | 10 | 4 | 19 | Switch to reduced sodium chicken broth, Switch to no salt added stewed tomatoes |
| Hearty Lentil Soup LS | 2/3 cup | 100 | 1.5 | 0 | 220 | 17 | 3 | 6 | 5 | Switch to no salt added diced tomatoes, Switch to low sodium vegetable broth |
| Hearty Lentil Soup LS | 1 1/3 cups | 200 | 3 | 0 | 430 | 33 | 5 | 13 | 10 | Switch to no salt added diced tomatoes, Switch to low sodium vegetable broth |
| Homemade Hummus LS | 1/4 cup | 100 | 6 | 0.5 | 180 | 8 | 1 | 2 | 4 | Switch to 50% less sodium garbanzo beans |
| Homemade Hummus LS | 1/2 cup | 200 | 12 | 1.5 | 350 | 16 | 2 | 4 | 8 | Switch to 50% less sodium garbanzo beans |
| Lasagna LS | 1/36 lasagna | 100 | 4.5 | 2 | 150 | 8 | 2 | 1 | 8 | Switch to reduced sodium chicken broth, Switch to no salt added stewed tomatoes |
| Lasagna LS | 1/12 lasagna | 300 | 13 | 6 | 440 | 25 | 6 | 3 | 25 | Switch to reduced sodium chicken broth, Switch to no salt added stewed tomatoes |
| Lasagna LS | 1/9 lasagna | 400 | 17 | 8 | 580 | 33 | 8 | 4 | 34 | Switch to reduced sodium chicken broth, Switch to no salt added stewed tomatoes |
| Lemon & Herb Roasted Chicken Thighs LS | 1/2 chicken thigh | 100 | 3 | 0.5 | 125 | 1 | 0 | 0 | 11 | Switch to unsalted butter |
| Lemon & Herb Roasted Chicken Thighs LS | 1 chicken thigh | 200 | 6 | 1 | 250 | 2 | 0 | 1 | 22 | Switch to unsalted butter |
| Lemon & Herb Roasted Chicken Thighs LS | 2 chicken thighs | 400 | 12 | 2 | 490 | 4 | 1 | 1 | 44 | Switch to unsalted butter |
| Lillian's Grilled Cheese LS | 1/3 sandwich | 100 | 7 | 4 | 200 | 7 | 1 | 2 | 4 | Switch to unsalted butter |
| Lillian's Grilled Cheese LS | 1 sandwich | 300 | 20 | 12 | 610 | 21 | 2 | 5 | 13 | Switch to unsalted butter |
| Loaded Baked Potato Soup LS | 1/2 cup | 100 | 4.5 | 2.5 | 190 | 11 | 3 | 1 | 4 | Switch to unsalted butter, Switch to reduced sodium chicken broth |
| Loaded Baked Potato Soup LS | 1 1/2 cups | 300 | 14 | 7 | 560 | 34 | 9 | 4 | 13 | Switch to unsalted butter, Switch to reduced sodium chicken broth |
| Maryland Crab Cakes LS | 1 crab cake | 100 | 10 | 1.5 | 520 | 4 | 0 | 0 | 9 | Switch to unsalted butter |
| Maryland Crab Cakes LS | 2 crab cakes | 200 | 19 | 3 | 1040 | 7 | 1 | 1 | 19 | Switch to unsalted butter |
| Mona's Southwestern Chili LS | 1/2 cup | 100 | 2.5 | 0.5 | 180 | 14 | 4 | 4 | 9 | Switch to 50% less sodium black beans, Switch to no salt added diced tomatoes |
| Mona's Southwestern Chili LS | 1 1/2 cups | 300 | 7 | 2 | 540 | 41 | 12 | 12 | 26 | Switch to 50% less sodium black beans, Switch to no salt added diced tomatoes |
| Mona's Southwestern Chili LS | 2 cups | 400 | 9 | 3 | 720 | 55 | 16 | 16 | 35 | Switch to 50% less sodium black beans, Switch to no salt added diced tomatoes |
| New England Clam Chowder LS | 1/2 cup | 100 | 4 | 2 | 450 | 11 | 3 | 1 | 5 | Switch to unsalted butter |
| New England Clam Chowder LS | 1 1/2 cups | 300 | 11 | 6 | 1340 | 33 | 9 | 2 | 16 | Switch to unsalted butter |
| Turkey Tettrazini LS | 1/8 turkey tettrazini | 300 | 8 | 4 | 530 | 30 | 7 | 3 | 27 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Pulled Pork LS | 1/3 cup | 100 | 3 | 1 | 270 | 6 | 4 | 1 | 11 | Switch to unsalted butter, Switch to low sodium beef broth, Switch to no salt added tomato sauce |
| Pulled Pork LS | 2/3 cup | 200 | 6 | 2 | 530 | 12 | 8 | 1 | 23 | Switch to unsalted butter, Switch to low sodium beef broth, Switch to no salt added tomato sauce |
| Ratatouille & Sausage Bake LS | 1/12 ratatouille & sausage bake | 100 | 5 | 1 | 370 | 10 | 5 | 3 | 6 | Switch to no salt added diced tomatoes |
| Ratatouille & Sausage Bake LS | 1/4 ratatouille & sausage bake | 300 | 15 | 2.5 | 1110 | 31 | 16 | 10 | 19 | Switch to no salt added diced tomatoes |
| Ratatouille & Sausage Bake LS | 1/3 ratatouille & sausage bake | 400 | 20 | 3.5 | 1480 | 42 | 22 | 14 | 26 | Switch to no salt added diced tomatoes |
| Shepherd's Pie LS | 1/32 shepherd's pie | 100 | 4 | 2 | 160 | 9 | 1 | 2 | 7 | Switch to low sodium beef broth |
| Shepherd's Pie LS | 1/10 shepherd's pie | 300 | 11 | 6 | 480 | 27 | 4 | 5 | 22 | Switch to low sodium beef broth |
| Shepherd's Pie LS | 1/8 shepherd's pie | 400 | 15 | 8 | 640 | 36 | 5 | 6 | 30 | Switch to low sodium beef broth |
| Shrimp & Grits LS | 1/4 cup + 2 shrimp | 100 | 3.5 | 1.5 | 160 | 10 | 1 | 1 | 8 | Switch to unsalted butter |
| Shrimp & Grits LS | 1 cup + 8 shrimp | 400 | 13 | 6 | 630 | 39 | 4 | 2 | 30 | Switch to unsalted butter |
| Shrimp Cocktail LS | 4 shrimp + sauce | 100 | 1.5 | 0 | 290 | 6 | 5 | 0 | 16 | Switch to low sodium ketchup |
| Shrimp Cocktail LS | 8 shrimp + sauce | 200 | 3 | 0.5 | 580 | 12 | 9 | 0 | 31 | Switch to low sodium ketchup |
| Turkey Tettrazini LS | 1/6 turkey tettrazini | 400 | 11 | 6 | 710 | 40 | 9 | 4 | 36 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Tuscan Tomato Sauce LS | 1/2 cup | 100 | 5 | 0.5 | 240 | 13 | 7 | 3 | 3 | Switch to no salt added tomato puree |
| Thanksgiving Stuffing LS | 1/16 stuffing | 100 | 2 | 1 | 330 | 17 | 1 | 1 | 4 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Thanksgiving Stuffing LS | 1/8 stuffing | 200 | 4 | 2 | 670 | 35 | 2 | 2 | 9 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Vegetable Fried Rice LS | 2/3 cup | 200 | 6 | 1 | 440 | 31 | 2 | 2 | 5 | Switch to low sodium soy sauce |
| Vegetable Fried Rice LS | 1/3 cup | 100 | 3 | 0.5 | 220 | 16 | 1 | 1 | 2 | Switch to low sodium soy sauce |
| Stovetop Mac & Cheese LS | 1 cup | 300 | 12 | 7 | 480 | 11 | 5 | 1 | 15 | Switch to reduced sodium chicken broth |
| Sweet & Sour Meatballs LS | 4 meatballs | 200 | 6 | 2 | 270 | 20 | 16 | 0 | 18 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Steak Tips LS | 1 cup | 300 | 11 | 5 | 340 | 11 | 2 | 1 | 30 | Switch to unsalted butter, switch to low sodium beef broth |
| Steak Tips LS | 1/3 cup | 100 | 4 | 1.5 | 115 | 4 | 1 | 0 | 10 | Switch to unsalted butter, switch to low sodium beef broth |
| Pot Roast LS | 2 cups | 400 | 11 | 0 | 380 | 29 | 4 | 4 | 41 | Switch to low sodium beef broth |
| Pot Roast LS | 1/2 cup | 100 | 3 | 0 | 95 | 7 | 1 | 1 | 10 | Switch to low sodium beef broth |
| Pork Tenderloin with Dijon Gravy LS | 1/4 tenderloin | 200 | 12 | 5 | 590 | 1 | 0 | 0 | 22 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Pork Tenderloing with Dijon Gravy LS | 1/8th tenderloin | 100 | 6 | 2.5 | 290 | 1 | 0 | 0 | 11 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Pork Chops with Apples & Onions LS | 1 pork chop | 400 | 16 | 6 | 280 | 19 | 14 | 3 | 46 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Pork Chops with Apples & Onions LS | 1/4 pork chop | 100 | 4 | 1.5 | 70 | 5 | 3 | 1 | 11 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Meatballs Marinara LS | 6 meatballs + 1/2 cup sauce | 300 | 14 | 4 | 670 | 17 | 7 | 3 | 28 | Switch to no salt added tomato puree |
| Meatballs Marinara LS | 2 meatballs + 3tbsp sauce | 100 | 5 | 1.5 | 220 | 6 | 2 | 1 | 9 | Switch to no salt added tomato puree |
| Ground Beef Stroganoff LS | 1 1/3 cups | 400 | 6 | 3 | 460 | 46 | 2 | 4 | 30 | Switch to unsalted butter, switch to low sodium beef broth |
| Ground Beef Stroganoff LS | 1/3 cup | 100 | 1.5 | 0.5 | 115 | 12 | 1 | 1 | 7 | Switch to unsalted butter, switch to low sodium beef broth |
| Eggplant Parmesan Casserole LS | 1/6th casserole | 300 | 13 | 4.5 | 830 | 36 | 12 | 9 | 17 | Switch to no salt added tomato puree |
| Eggplant Parmesan Casserole LS | 1/9th casserole | 200 | 8 | 3 | 550 | 24 | 8 | 6 | 11 | Switch to no salt added tomato puree |
| Eggplant Parmesan Casserole LS | 1/18th casserole | 100 | 4 | 1.5 | 280 | 12 | 4 | 3 | 6 | Switch to no salt added tomato puree |
| Chicken Pot Pie LS | 1 1/3 cup + 4 croutons | 400 | 14 | 7 | 500 | 35 | 7 | 5 | 34 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Chicken Pot Pie LS | 1 cup + 3 croutons | 300 | 11 | 5 | 380 | 26 | 5 | 4 | 26 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Chicken Pot Pie LS | 1/3 cup + 1 crouton | 100 | 3.5 | 2 | 125 | 9 | 2 | 1 | 9 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Brown Rice Pilaf LS | 2/3 cup | 200 | 6 | 2 | 350 | 29 | 2 | 2 | 4 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Brown Rice Pilaf LS | 1/3 cup | 100 | 3 | 1 | 180 | 15 | 1 | 1 | 2 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Boston Baked Beans LS | 1/2 cup | 200 | 3.5 | 1 | 240 | 35 | 11 | 8 | 10 | Switch to low sodium ketchup |
| Boston Bakes Beans LS | 1/4 cup | 100 | 1.5 | 0.5 | 120 | 18 | 5 | 4 | 5 | Switch to low sodium ketchup |
| Baked Mac & Cheese LS | 1/12th mac & cheese | 300 | 13 | 8 | 380 | 32 | 4 | 1 | 14 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Baked Mac & Cheese LS | 1/36th mac & cheese | 100 | 4.5 | 2.5 | 125 | 11 | 1 | 0 | 5 | Switch to unsalted butter, switch to reduced sodium chicken broth |
| Baked Ham & Egg Cups LS | 2 egg cups | 200 | 12 | 4.5 | 360 | 2 | 1 | 0 | 15 | Switch to low sodium deli ham |
| Baked Ham & Egg Cups LS | 1 egg cup | 100 | 6 | 2.5 | 180 | 1 | 1 | 0 | 7 | Switch to low sodium deli ham |
| Supreme Flatbread Pizza LS | 1/3 flatbread | 100 | 4.5 | 2 | 310 | 12 | 2 | 2 | 7 | Switch to low sodium turkey pepperoni |
| Supreme Flatbread LS | 2/3 flatbread | 200 | 9 | 4 | 620 | 24 | 4 | 3 | 15 | Switch to low sodium turkey pepperoni |