Crock Pot Favorites
    Sausage and Bean Stew (Crock Pot)

    Sausage and Bean Stew (Crock Pot)

    What a great appetizer or lunch. The sausage, beans and garlic make a perfect stew. Served with cheese toast, this makes a great dish to serve to guests. Even with the bread, this dish comes in under 400 calories !! 6 servings 350 calories per serving 2 t oil 3 ...

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    Hamburger Soup (Crock Pot)

    Hamburger Soup (Crock Pot)

    This is so tasty – it’s something I have made many times and everyone who eats it is always delighted with the great heartiness and warmth. Beings this is a crock pot recipe, you can start this one before work, come home, drop in the noodles and in ...

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    Chinese Pulled Pork

    Chinese Pulled Pork (Crock Pot)

    This recipe was really interesting. Usually when you think of pulled pork, you expect a spicy Southwest flavor. But this one has an awesome Chinese sauce that is mellow and mild and is perfect with pulled pork. 8 servings 227 calories per serving 1/4 c soy sauce 1/4 c ...

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    Get the ’400 Calories or Less’ App and eBooks now !

    Get the '400 Calories or Less' App and eBooks now !

    I'm so very pleased to announce the 400 Calorie or Less App and eBooks ! The eBooks are now available for the Nook and the Kindle. There are 4 eBooks and they each host 40+ recipes to help you lose weight while eating the foods you love and ...

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    Easy Pork Carnitas

    Easy Pork Carnitas

    This is another great authentic recipe that cooks all day in the crock pot - it turns out a fantastically tender and juicy meat that is easily shredded and tastes great with a bit of lime and avocado. 4 servings 208 calories per serving 1 teaspoon salt 1 teaspoon garlic powder 1 teaspoon ground ...

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    Black Bean Chili (Crock Pot)

    Black Bean Chili (Crock Pot)

    This is one of the most awesome chili recipes I have ever made ! The depth of flavor was amazing. This is a truly authentic, rich, aromatic and spicy chili that is just plain PERFECT. Don’t forget the squirt of lime just before serving – it actually ...

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    Chicken Tortellini Stew (Crock Pot)

    Chicken Tortellini Stew (Crock Pot)

    This is a soupy stew or a thick soup :) Whatever it is, it's absolutely delicious. The sweet fennel adds just the little something different that makes this meal one of a kind. 6 servings 380 calories per serving 2 carrots, sliced 2 cloves garlic, minced 1 lb. boneless skinless chicken breast cut ...

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    Lasagna (Crock Pot)

    Lasagna (Crock Pot)

    Even traditional lasagna lovers like this one - and it is nice and easy to do. Start it at lunch time and have dinner ready 4 hours later. Take a look at my video below for instructions on how to layer it in your crock. 8 servings 275 calories per ...

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    September 5th, 2014adminDinner, FiberGourmet, pasta, Vegetables

    I am betting you can smell this cooking from all the way over there ! The parmesan and cheddar cheeses blend to perfection and the pasta…well, it just feeds the soul. The portion size will be cut down dramatically to come in at 400 calories if it were not for the FiberGourmet pasta.

    Veggie Mac and Cheese

    Veggie Mac and Cheese

    4 servings
    399 calories per serving

    10 oz. Fiber Gourmet Penne pasta
    2 t oil
    1 9 oz. yellow summer squash halved lengthwise and sliced thinly
    1 9 oz. bag frozen artichoke hearts, thawed
    4 scallions sliced thinly
    1 bottled roasted red peppers, rinsed and diced
    3 cloves garlic, minced
    3 T flour
    2 ½ c skim milk
    ¾ t salt
    1 c grated no fat cheddar cheese
    ¼ c parmesan cheese
    Pam

    Cook pasta according to package instructions. Preheat oven to 400 degrees. Heat oil in a skillet on medium high heat and add squash, scallion, artichokes, peppers and garlic. Cook 7 minutes. Add flour and stir well and then gradually add milk. Add salt and cook an additional 5 minutes. Add the hot veggies and sauce to the pasta along with the cheddar cheese and mix well and turn into an 11×7 baking pan that has been sprayed with Pam. Sprinkle with parmesan and bake ½ hour or until hot and crusty.

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    August 30th, 2014adminbeef, Dinner, Summer

    These steaks are just DELICIOUS! I had my doubts of how the pesto and parmesan flavors would go with steak, but this was just great. It was a mild yet super flavorful addition to the steak and added back a lot of moisture that grilling can deplete. Serve with a quick salad such as Tomato, Cucumber and Egg salad for a great BBQ meal.

    Pesto Stuffed Steaks

    Pesto Stuffed Steaks

    6 servings
    284 calories per serving

    2 beef rib eye steaks, about 1 ½ inches thick (2 pounds)
    ¼ c pesto sauce
    2 T shredded parmesan cheese
    1 T oil

    Heat the grill. Make a horizontal slit in each steak to form a pocket and stuff with pesto and cheese and then press closed. Drizzle with oil and then grill 7 minutes each side or to desired doneness. Cut into thin strips before serving.

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    August 29th, 2014adminDessert, Kid Friendly, Snacks, Summer

    The first batch of these did not quite hit the spot. With a little tweaking, the recipe has become a great chilly treat for a hot summer day. I usually make them two tiered with halves of both the cantaloupe and honeydew melons.

    Melon Pops

    Melon Pops

    6 servings (8 oz. pops)
    59 calories per serving

    2 c diced honeydew melon
    1/3 c plain nonfat yogurt
    Juice of 1 lime
    Grated zest of 1 lime
    1 T honey
    1 T Splenda

    Mix 2 c of melon with yogurt, lime juice, honey, Splenda and zest and blend until smooth. Fill the pop molds, insert sticks and freeze at least 6 hours.

    Canteloupe – As a variation, replace honeydew with cantaloupe.

    You may want to make both variations and make a layered melon pop. If you do this, freeze the first ‘layer’ for 1 hour – then add the second and insert the sticks and freeze at least 6 hours.

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    August 28th, 2014adminDessert, Drinks, Summer

    Instead of a latte, try a shake when the weather gets warmer. This one is so super refreshing – kinda like lemon sherbert, but not quite !

    Lemon Shake

    Lemon Shake

    1 serving
    160 calories per serving

    8 oz. lemon chiffon yogurt (or just regular lemon flavor)
    2 T nonfat dry milk
    3 T lemon juice
    8 ice cubes

    Place all in a blender and blend until smooth.

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    August 27th, 2014adminSalads, Sides, Summer

    Very refreshing – very summery…it’s the perfect side to any grilled meat.

    Kidney Bean Salad

    Kidney Bean Salad

    8 servings
    150 calories per serving

    2 15 oz. cans kidney beans, drained and rinsed (1 can red and one can white makes a nice salad)
    10 oz. grape or cherry tomatoes, halved
    1 ½ small cans mandarin oranges, drained and rinsed well
    1 medium green pepper, chopped
    6 green onions, sliced
    ½ c light zesty Italian dressing
    ¼ c sliced almonds

    Mix beans, tomatoes, oranges, peppers and onions. Add dressing and mix well. Cover and refrigerate at least 1 hour. Sprinkle with almonds before serving.

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    August 26th, 2014adminchicken, Dinner, Kid Friendly, Summer

    What a great flavor ! The honey mop at the end of the grilling makes for a perfectly sweet yet spicy chicken leg.

    Grilled Honey BBQ Chicken Legs

    Grilled Honey BBQ Chicken Legs

    5 servings
    207 calories per serving

    2 t garlic powder
    2 t chili powder
    2 t salt
    1 t cumin
    1 t paprika
    1 t red pepper flakes
    5 medium chicken legs (about 3 oz. each)
    6 T honey
    2 t cider vinegar
    1 t barbeque sauce
    High heat grill spray

    Heat grill and spray with cooking spray. Mix all the spices in a large bowl and add the chicken. Mix around pressing the spices into the chicken so they stick much like a dry rub. Grill chicken 18 minutes. Mix honey and vinegar and mop half of it over the legs with a brush. Cook one minute. Flip legs and mop with the rest of the honey mix. Cook one final minute and then serve immediately.

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    August 25th, 2014adminchicken, Lunch, Sandwiches, Summer

    When you add creamy avocado to a sandwich, there is no need for any other dressing. And avocado is a great MUFA for your diet. This grilled chicken sandwich is very tasty.

    Grilled Chicken Sandwich

    Grilled Chicken Sandwich

    1 serving
    390 calories per serving

    3 oz. chicken breast
    1 hoagie / sub roll
    1 slice tomato
    1 large slice lettuce
    Salt and pepper to taste
    Garlic powder to taste
    ¼ c avocado slices

    Heat grill. Sprinkle chicken with salt, pepper and garlic powder and grill 3-4 minutes each side or until done. During the last minute, slice your roll and place face down on the grill to toast the bun. Make a sandwich of all the ingredients.

    If you do not have a grill, you can toast the roll in a toaster oven and you can pan fry the chicken in a skillet sprayed with Pam.

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    August 24th, 2014adminDinner, Kid Friendly, Summer

    So simple yet so good – this is a great meal to serve when zucchini are in season. Remember to use a grill basket for regular kabob recipes – it takes out so much of the work and you’ll find the food cooks more evenly.

    Grilled Chicken and Zucchini

    Grilled Chicken and Zucchini

    6 servings
    187 calories per serving

    1 c parsley, chopped
    2 T chopped almonds, toasted
    2 T chopped chives
    ½ t grated lemon zest
    3 T lemon juice
    1 T oil
    ½ t oregano flakes
    Salt and pepper to taste
    1 garlic clove, minced
    1 ½ lb. bones skinless chicken breast, cut into bite sized pieces
    4 zucchini cut into thick slices
    1 t red pepper flakes
    Pam

    Heat grill. Mix parsley, almonds, chives, lemon zest, lemon, oil, garlic and some salt and pepper. This will be a salsa to serve with the dish. Spray a grill basket with high heat Pam and grill chicken and zucchini 8 minutes or until done. Sprinkle with salt and pepper and red pepper flakes half way through the cooking process. Serve with the prepared salsa.

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    August 22nd, 2014adminAsian, Dinner, Kid Friendly, pork, Summer

    This is a nice light dinner that doesn’t skimp on the taste. The vegetables really keep their flavor when you cook them lightly like this. If you don’t have a grill, you can always broil this for 8-10 minutes and get great results. The splash of vinegar at the end helps to enhance all the flavors in the dish.

    Grill Basket Asian Pork

    Grill Basket Asian Pork

    4 servings
    243 calories per serving

    12 oz. pork loin cut into bite sized pieces
    4 c mix of broccoli florets, pea pods, halved mushrooms, red bell pepper strips
    2 T oil
    1 t Thai seasoning
    ¼ c green onions, sliced
    1 t toasted sesame seeds
    Splash of rice vinegar
    Pam

    Heat grill. Toss meat and 1 T oil. Mix veggies and 1 T oil and seasoning.

    Spray grill basket with Pam and heat. Add meat and cook 3 minutes, stirring occasionally. Add veggies and cook 6 minutes or until meat is done. Stir in a splash of vinegar. Serve topped with seeds and green onions.

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    August 20th, 2014adminLunch, Mediterranean, pasta, Salads, Summer

    You’d think this one would be bland with just the balsamic as the dressing – but that is definitely not the case. All the flavors from the peppers, cheese, olives, prosciutto and basil mix in with the vinegar to create a divinely simple and delicious to prepare lunch salad. And this filling salad is only 301 calories !

    Greek Pasta Salad

    Greek Pasta Salad

    3 servings
    301 calories per serving

    9 oz. package of fresh tortellini
    1 quart boiling water
    1/3 c jarred roasted red peppers cut into 1 inch strips
    1 oz pepper jack cheese cut into 1/4 inch cubes (about 1/4 cup)
    8 grape tomatoes
    8 pitted kalamata olives
    6 canned artichoke hearts
    2 thin slices prosciutto cut into strips
    1 T chopped fresh basil
    3 T balsamic vinegar

    Cook pasta 7 minutes in boiling water. Drain and rinse with cold water to cool down. Drain. Combine pepper and the rest of the ingredients other than the tortellini. Mix well. Then add tortellini and toss gently.

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