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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    July 13th, 2014adminchicken, Lunch, Sandwiches, Summer

    I’ve been making this chicken salad since the 80’s when a friend shared her recipe with me. Before then, I definitely was not a fan of the thought of apples and chicken together. But ever since that first bite all those years ago, I have never made traditional chicken salad again without apples ! If you’ve never tried, give it a shot !

    Chicken Salad Sandwiches

    Chicken Salad Sandwiches

    4 servings
    290 calories per serving

    12 oz. cooked boneless skinless chicken breast, in small chunks (Perdue Shortcuts work great here)
    1 granny smith apple, diced small
    2 t lemon juice
    ¼ c low fat mayo
    8 slices 45 calorie per slice wheat bread
    Salt and pepper to taste

    Mix all ingredients and let sit in refrigerator at least 1 hour so flavors combine well. Make sandwiches and enjoy !

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    July 4th, 2014adminLunch, Salads, Summer

    I’m not a big salad lover. That is always a tough part of ‘dieting’ for me. But once in a while I actually crave a big bowl of greens. Adding bacon and croutons makes this one a winner.

    BLT Salad

    BLT Salad

    1 serving
    280 calories per serving

    3 c chopped romaine lettuce
    6 slices turkey bacon
    1 c halved grape tomatoes
    1 slice 45 calorie bread
    2 T dressing (70 calorie)

    Toast bread and let it sit to harden (about 5 minutes) and then cut into cubes. Cook bacon according to instructions. When cool, crumble up. Put lettuce and tomatoes in a bowl. Top with bacon and croutons. Drizzle with dressing.

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    June 18th, 2014adminAppetizers, Fish, Lunch, Summer

    What a wonderful appetizer or lunch ! The marinade makes the shrimp nice and spicy. And the sauce is a great deviation from the typical ketchup and horseradish mixture…this one uses tomatoes and has a much fresher taste. Try dipping your avocado slices in the sauce too – the flavors go together perfectly.

    8 servings
    238 calories per serving

    Warm Shrimp Cocktail

    Warm Shrimp Cocktail

    Cocktail Sauce
    14.5 oz. can diced tomatoes, undrained
    3 T cilantro
    2 T lime juice
    1 T prepared horseradish
    1 T Worcestershire sauce
    ¼ t Kosher salt
    ¼ t pepper
    (you can make this a day ahead)

    Shrimp
    24 fresh clean jumbo shrimp with tails on (if desired)
    3 T lime juice
    3 T chili sauce
    1 clove garlic, minced
    ½ t Kosher salt
    1/8 t pepper

    4 ripe avocados, sliced

    Prepare sauce and refrigerate at least 2 hours. Place shrimp in a zip loc bag with the juice, sauce and garlic and place in the refrigerator 1 hour. Heat grill and spray a grill basket with Pam. Drain shrimp and sprinkle with salt and pepper. Grill 7-8 minutes or until done. Serve with cocktail sauce and sliced avocados.

    If you don’t have a grill, you can broil or pan fry the shrimp.

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    June 8th, 2014adminDinner, Lunch, Sides, Summer

    At only 160 calories, make this one often ! The lite buttermilk, lemon and wine is a nice change from your typical mayo and vinegar dressing. The flavor is right on and this will definitely satisfy your potato salad craving.

    Light Potato Salad

    Light Potato Salad

    12 servings
    160 calories per serving

    4 lb. small red potatoes, quartered
    Salt and pepper to taste
    ¼ c dry white wine
    4 T lemon juice
    ½ c low fat buttermilk
    ¼ c low fat mayo
    1 T Dijon mustard
    1 c packed basil leaves sliced very thin
    Cilantro for garnish

    Add cold water to potatoes to cover them by 2 inches, cover and bring to a boil then add 1 t salt, recover and reduce heat to medium low and cook 10-15 minutes or until tender. Drain. Add wine and 1 T lemon juice them toss and cool to room temperature.

    Whisk buttermilk, mayo, mustard, ¼ t salt, pepper and 3 T lemon juice. Blend well and then toss with potatoes and basil.

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    January 27th, 2014adminItalian, Lunch, pork, Soups

    Minestrone meets Stracciatella in this soup full of beans, spinach, cheese and yummy sausage ! To make this a dinner serving instead, just add some pasta or rice to bring it up to 400 calories.

    Sausage Soup

    Sausage Soup

    4 servings
    264 calories per serving

    10 oz. sweet sausage
    Pam
    1 c chopped shallot (onion will do if you do not have shallots)
    2 t minced garlic
    ½ c water
    15 oz. cannellini beans, drained and rinsed
    14.5 oz. can diced tomatoes
    24 oz. can fat free chicken broth
    2 c baby spinach
    1 T fresh basil or parsley, chopped
    2 T grated parmesan cheese
    Salt and pepper to taste

    Remove casing from sausage (or buy it without the casing). Spray pan with Pam and cook sausage on high heat until brown stirring to break up the pieces well. Add shallot and garlic and cook 2 more minutes. Stir in water, beans, tomatoes, broth, salt and pepper and cover and bring to a boil. Uncover and cook 4 minutes or until it has thickened up a little bit. Remove from heat and stir in spinach and basil and then place in bowls and sprinkle with cheese.

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    November 26th, 2013adminKid Friendly, Lunch, Soups, turkey

    Another super quick soup that tastes like it’s been simmering for hours, but it’s just a ½ hour meal. Try using Perdue Shortcuts turkey strips if you don’t have any leftover turkey on hand.

    Turkey Noodle Soup

    Turkey Noodle Soup

    2 servings
    156 calories per serving

    2 c water
    ¾ c cooked cubed turkey breast
    1 rib celery, sliced
    Leaves from top of celery
    2 cloves garlic minced
    Salt to taste
    1/8 t marjoram flakes
    1/8 t pepper
    1 bay leaf
    ½ t onion powder
    ½ c canned diced potatoes
    ¼ c frozen peas and carrots mix
    ¼ c yolk free egg noodles
    Dash Kitchen Bouquet

    Mix water, turkey, celery, onion, garlic, salt, onion powder, marjoram, pepper and bay leaf and bring to a boil then reduce heat, cover and simmer 15 minutes. Then mix in the potatoes, peas and noodles. Cover and simmer 10 minutes or until potatoes are tender. Remove bay leaf before serving.

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    August 9th, 2013adminKid Friendly, Lunch, Mexican

    Sometimes you are just in the mood for ‘junk food’ for lunch. This junk food favorite gets pretty healthy when you bake your own chips and add healthy toppings. So go for it !!

    Lunch Nachos

    Lunch Nachos

    6 servings
    344 calories per serving

    12 6 inch corn tortillas, quartered
    Pam
    1 T oil
    2 t ground cumin
    1 ½ t chili powder
    2 garlic cloves, minced
    30 oz. pinto beans, undrained
    1 c crumbled queso fresco or shredded low fat cheddar cheese
    1 c chunky salsa
    1 c diced avocado
    6 T chopped cilantro
    Salt to taste

    Preheat oven to 425 degrees. Spray a baking sheet with Pam. Sprinkle tortilla quarters with salt and ½ t chili powder and bake 8 minutes or until crisp. Work in batches. Heat oil and add cumin, 1 t chili powder and garlic and cook 30 seconds. Add pinto beans and bring to a boil stirring frequently. Lower heat and simmer 10 minutes then partially mash beans. Place 8 chips per plate and spoon bean mix over the chops. Top with cheese and microwave 30 seconds to melt cheese. Add salsa and avocado and garnish with cilantro.

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    June 14th, 2013adminLunch, Mexican, Sandwiches

    Looking for something a little spicy and a little different? This will definitely perk up your lunch ! The poblano pepper makes a great grilled sandwich – coupled with the bean and salsa mash, you barely want anything else – even the cheese becomes secondary (and that is often IMPOSSIBLE).

    Poblano Grilled Cheese

    Poblano Grilled Cheese

    4 servings
    305 calories per serving

    4 poblano peppers
    14 oz. can pinto beans
    3 T salsa
    1/8 t salt
    ½ c shredded low fat Cheddar cheese
    2 T low fat plain yogurt
    2 T chopped cilantro
    8 slices 45 calorie per slice whole wheat bread
    ICBINB Spray

    Place peppers in a glass bowl, cover with plastic wrap and microwave 4 minutes to soften. Let sit covered until cool. Mix beans with salsa and salt and mash most of them to form a paste. Mix cheese with yogurt and cilantro. Heat a Panini maker or indoor grill with a press. Spread the bean mix on 4 slices of bread and then top with the cheese mix. Split the peppers in half and remove the seeds then place peppers over the cheese and finish the sandwich. Spray both sides of the sandwiches with 5-6 squirts of ICBINB spray. Grill until golden brown.

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    May 20th, 2013adminDinner, Lunch, pork, Soups, Tex Mex

    Tender pork, spicy broth – the flavor is just fantastic ! If you don’t enjoy spice, just remove the jalapeno and you will still end up with a great tasting pork soup.

    Southwest Pork Soup

    Southwest Pork Soup

    4 servings
    325 calories per serving

    Pam
    1 c onion, chopped
    2/3 c green bell pepper, chopped
    1 c chopped mushrooms
    1 T minced garlic
    1 jalapeño pepper, seeded and minced
    1 lb. pork tenderloin in bite sized pieces
    2 c chicken broth
    2 c beef broth
    1 c water
    2 t chili powder
    1 t ground cumin
    1/2 t salt
    1/4 t pepper
    15 oz. kidney beans, rinsed and drained
    14 oz. can diced tomatoes, undrained
    2 T cilantro, chopped
    1 c avocado, diced

    Heat a non stick soup pot then spray with Pam. Add onion and cook 5-6 minutes adding a bit of hot water if necessary to keep onions moist. Add pepper, mushrooms, garlic and jalapenos and cook another 3 minutes then add pork and cook another 10 minutes. Add broth, water, spices, beans and tomatoes and bring to a boil then reduce heat and simmer 10 minutes. Stir in cilantro just before serving. Spoon into bowls and top with avocado pieces.

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    May 16th, 2013adminDinner, Lunch, Mediterranean, Sandwiches

    Greek food is so flavorful and fresh tasting. And many of the dishes are surprisingly simple to make. Using store bought tzatziki here is a time saver, but if you want to make it from scratch, it’s pretty easy. It’s just a mixture of plain Greek yogurt, garlic and cucumber pieces. You can skip the tzatziki if you don’t like it, then just substitute some hummus to add in more moisture.

    Greek Chicken Pitas

    Greek Chicken Pitas

    4 servings
    310 calories per serving

    1 lb. chicken tenders
    1 t Greek seasoning (mix of oregano, salt, onion powder, garlic powder and paprika)
    1/2 c tzatkizi
    4 8 inch pita breads
    2 c romaine lettuce, chopped
    2 plum tomatoes, sliced
    1 cucumber, seeded and cut into strips
    1/4 c crumbled feta cheese
    Pam

    Spray a large skillet with Pam. Heat on medium high and add chicken. Sprinkle with the seasoning and cook 6-8 minutes or until lightly browned and done throughout.

    Slice pitas so you will be able to fill the pocket. Add chicken, lettuce, tomatoes, cucumbers, feta and tzatziki. I often slice the chicken up first so it gets more distributed throughout the sandwich.

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