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.

RecipeServingCaloriesFat (g)Saturated Fat (g)Sodium (mg)Carbohydrate (g)Sugar (g)Fiber (g)Protein (g)Lower Sodium Ingredient Swap
100 Calorie Alfredo Sauce1/4 cup10074.52904206
100 Calorie Biscuits1 biscuit1000.5022021414
100 Calorie Biscuits2 biscuits2000.5043041817
100 Calorie Brownie Bites1 brownie bite1005355141011
100 Calorie Deviled Eggs1 whole egg100821601006
100 Calorie Dinner Rolls1 dinner roll10031.512015113
Amazing Apple Butter3 Tbs1000.5010262320
Apple Pie Turnovers1 mini turnover10052.57513412
Asparagus Gratin1/2 cup100643008236
Avocado Caesar Dressing1/4 cup100112.53704124
Avocado Toast1 piece1005120014253
Baked Fish Packets with Dill1/2 fillet1004.52.528010015
Baked Fish Packets with Dill1 fillet2009556020030
Baked Ham & Egg Cups1 egg cup10072.53502109
Baked Ham & Egg Cups2 egg cups20013571032018
Baked Mac & Cheese1/36 macaroni and cheese1004.52.513511105
Baked Mac & Cheese1/12 macaroni and cheese300138410324114
Banana Bread1/2 slice, 1/24 loaf1002.51.595191111
Banana Bread1 slice, 1/12 loaf20053190372113
Beef Stew1/2 cup100302607219
Beef Stew1 1/2 cups30081770225428
Beef Stew2 cups400111.51020307537
Blackened Cod1/2 fillet1003.51.513000015
Blackened Cod1 fillet20072.526010030
BLT Chopped Salad1 cup100723006213
BLT Chopped Salad2 cups20014461013427
Blue Ribbon Barbecue Sauce1/3 cup1002.50700181411
Blueberry Cinnamon Jam3 Tbs100000272510
Blueberry Muffins1/2 muffin1002.51.545191012
Blueberry Muffins1 muffin2005395372014
Boneless BBQ Ribs1 oz cooked rib10051.52305408
Boneless BBQ Ribs4 oz cooked ribs4002269101814132
Boston Baked Beans1/4 cup1001.50.518018545
Boston Baked Beans1/2 cup2003.513503511810
Broccoli Cheddar Soup1/2 cup10063.54108226
Broccoli Cheddar Soup1 1/2 cups30017101230237517
Brown Rice Pilaf1/3 cup1003123015112
Brown Rice Pilaf2/3 cup2006245029225
Buffalo Wings1 wing10072.51800008
Buffalo Wings2 wings20016536000015
Build Your Own Burger1 slider patty1004.524000015
Build Your Own Burger2 slider patties20093.58000029
Buttermilk Pancakes1 pancake1001022018404
Buttermilk Pancakes2 pancakes2002.5144036918
Buttermilk Pancakes3 pancakes3003.516605513112
Buttermilk Ranch Dressing3 Tbs1001031803201
Buttermilk Ranch Dressing6 Tbs2001963605402
Candied Sweet Potatoes1/2 cup1002110520821
Candied Sweet Potatoes1 cup20042.5210411652
Caprese Salad Stacks1 stack10083.51603115
Carrot Cake Bars1/36 carrot cake bars10020.585181202
Carrot Cake Bars1/18 carrot cake bars20041170372514
Cheese Crackers6 crackers100642308003
Cheesecake minis1 cheesecake mini10063.51409902
Chicken & Dumplings1/2 cup1004.5239010216
Chicken & Dumplings1 1/2 cups3001351180295319
Chicken & Dumplings2 cups4001871570386425
Chicken & Vegetable Stir Fry2/3 cup1002033083213
Chicken & Vegetable Stir Fry2 cups30050.5980239540
Chicken, Broccolo, & Rice Casserole1/32 casserole10031.518010208
Chicken, Broccoli, & Rice Casserole1/10 casserole30085530295124
Chicken, Broccoli, & Rice Casserole1/8 casserole400117710396232
Chicken Cordon Bleu1/4 chicken breast + 2 tsp sauce1002.5118031016
Chicken Cordon Bleu1 chicken breast + 2 tsp sauce400104720123163
Chicken Fried Steak1/3 steak + 1 Tbs gravy1003.5119061010
Chicken Fried Steak1 steak + 3 Tbs gravy300113580193131
Chicken Noodle Soup3/4 cup1001.50650111110
Chicken Noodle Soup2 1/4 cups300411950344431
Chicken Piccata1/4 chicken breast + sauce10041.514020013
Chicken Piccata1 chicken breast + sauce40016657070154
Chicken Pot Pie1/3 cup + 1 crouton1003.521609218
Chicken Pot Pie1 cup + 3 croutons300115470265425
Chicken Pot Pie1 1/3 cups + 4 croutons400147620357534
Chicken Quesadillas1/3 quesadilla10031.527010119
Chicken Quesadilla1 quesadilla30094.5810294427
Chocolate Chip Cookies1 cookie10053.59013801
Chocolate Chip Cookies2 cookies200117180261612
Chocolate Fudge1 inch square1004.52.515141211
Chunky Blue Cheese Dressing3 Tbs10093.53102104
Chunky Blue Cheese Dressing6 Tbs2001876203217
Chunky Chicken Salad1/2 cup1004137043013
Chunky Chicken Salad1 cup2008274075126
Cinnamon Roasted Carnival Almonds12 almonds10080.5207423
Cinnamon Rolls1/2 cinnamon roll1001.517020812
Cinnamon Rolls1 cinnamon roll20031.5135401614
Clams Casino3 stuffed clams100621904007
Classic Meatloaf1/2 inch slice10041.536052010
Classic Meatloaf1 1/2 inch slice3001251080157130
Classic Tomato Soup3/4 cup1005268010624
Classic Tomato Soup1 1/2 cups200104.51350191248
Coleslaw2/3 cup100517511833
Cranberry Poached Pears1/2 pear1000.500241830
Cranberry Poached Pears1 pear2001.50.50483651
Creamed Corn1/2 cup1003.5216015613
Creamed Corn1 cup20074310301226
Crispy Baked Baby Potatoes1/2 cup10040.518014033
Crispy Baked Baby Potatoes1 cup20081.535029067
Crispy Kale Chips1 cup10061.530010014
Eggplant Parmesan Casserole1/18 casserole10041.544012436
Eggplant Parmesan Casserole1/9 casserole20083880248611
Eggplant Parmesan Casserole1/6 casserole300134.513203612917
Egg White & Broccoli Frittata1/4 frittata10051.522042110
Egg White & Broccoli Frittata1/2 frittata20011344083220
Enchilada Bake1/24 enchilada bake10031.533012237
Enchilada Bake1/12 enchilada bake20063660234514
Enchilada Bake1/8 enchilada bake300941000356822
Fanastic Fruit Parfaits1 parfair1001.5140201423
French Onion Dip1/3 cup100612006416
French Toast1 slice1003.51.522014525
French Toast2 slices20073430281059
Fresh Berry Cobbler1/16 cobbler1002115201312
Fresh Berry Cobbler1/8 cobbler2004.5235402633
Fresh Guacamole1/4 cup100911156040
Fresh Guacamole1/2 cup20017223013180
Glazed Carrots1/2 cup10053280131021
Green Bean Casserole1/18 casserole1003.5220013324
Green Bean Casserole1/9 casserole2007440027658
Gren Beans Almondine1/2 cup100821207133
Green Beans Almondine1 cup200153.524014376
Grilled Greek Pork Chops1/2 pork chop1004111010014
Grilled Greek Pork Chops1 pork chop2008223010027
Grilled Sweet Potato Wedges5 wedges1002010519632
Grilled Sweet Potato Wedges10 wedges20040.5210381364
Ground Beef Stroganoff1/3 cup1001.5114012119
Ground Beef Stroganoff1 1/3 cups40073550484434
Ground Turkey Bolognese1/2 cup1004138085210
Ground Turkey Bolognese1 cup200827601511319
Guacamole Stuffed Cherry Tomatoes4 tomatoes1006110010241
Hearty Lentil Soup2/3 cup1002045014267
Hearty Lentil Soup1 1/3 cups2003.50.59102841213
Homemade Granola3 packed Tbs1003.503018922
Homemade Granola6 packed Tbs2007065351934
Homemade Hummus1/4 cup10050.527011134
Homemade Hummus1/2 cup200111.55402116