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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    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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    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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    April 23rd, 2013adminAppetizers, Lunch, Mediterranean

    This is a terrific, easy to make appetizer with the wonderful flavors of Greece just shining bright. The feta cheese, lemon, cucumbers and olives are a perfect topping to the toast triangles. Fancy tasting without a ton of work !

    Greek Cucumber Toasts

    Greek Cucumber Toasts

    4 servings
    158 calories per serving

    4 slices light whole wheat bread, crusts removed and cut diagonally into triangles
    4 t olive oil
    3 oz. low fat feta cheese
    1/2 t lemon juice + a few squirts extra
    Kosher salt
    Coarse pepper
    1 small English cucumber, halved and then thinly sliced crosswise on the diagonal into 8 slices
    4 pitted kalamata olives, sliced

    Preheat oven or toaster oven to 450 degrees. Brush the bread pieces with the oil and bake until they are golden, about 5 minutes. Mash up the feta and mix with oil and ½ t lemon then add salt and pepper to taste. Spread the mix over the toast points and to with a slice of cucumber. Garnish with olives and then spritz with lemon juice and sprinkle with a little salt and pepper.

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    June 25th, 2012adminDinner, Mediterranean, Salads, Sides

    This is all the good stuff out of the salad and leaves the lettuce behind. Crisp, refreshing and a great summer salad.

    Mediterranean Salad

    Mediterranean Salad


    8 servings
    109 calories per serving

    2 large tomatoes, cut into wedges
    1 green pepper chopped coarsely
    1 red or 1 yellow pepper chopped coarsely
    1 zucchini, cut lengthwise in half, and chopped coarsely
    ½ of a small cucumber, peeled, seeded and julienned
    1/2 c fat free Italian dressing
    2 T chopped basil
    2 cloves garlic, minced
    3 low fat mozzarella sticks, sliced into small rounds

    Mix all together and refrigerate at least 1 hour.

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    June 4th, 2012adminDinner, Kid Friendly, Mediterranean, pasta, turkey

    Authentic, delicious, Greek pasta dish – easy to make and a great meal for entertaining or for every day !

    Greek Pastitsio

    Greek Pastitsio

    8 servings
    370 calories per serving

    1 lb. lean ground turkey
    1 small onion, chopped
    24 oz. marinara sauce
    2 T red wine vinegar
    2 T butter
    1 1/2 c skim milk
    1 c strained plain Greek yogurt
    1/4 t nutmeg
    2 c FiberGourmet elbow macaroni, cooked
    1/4 c grated parmesan cheese
    salt and pepper to taste
    Pam

    Preheat oven to 350 degrees. Brown onions in a skillet sprayed with Pam. Add turkey and brown. Drain. Add sauce and vinegar and cook for 15 minutes. Melt butter and add milk. Bring to a boil on medium heat stirring constantly then lower heat and simmer for 5 minutes. Remove from heat and stir in yogurt and nutmeg. Add macaroni, salt and pepper and stir. Spread meat sauce into a 13×9 baking dish and top with macaroni. Sprinkle with cheese and bake 50 minutes.

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    April 30th, 2012adminLunch, Mediterranean, Sandwiches

    There’s lots of flavor packed into this sandwich ! It makes an excellent brunch or lunch meal.

    Greek Lunch Sandwich

    Greek Lunch Sandwich

    4 servings
    146 calories per serving

    4 Light English Muffins
    1/4 c hummus
    1/4 English cucumber sliced into 28 thin slices
    1/4 c crumbled reduced fat feta cheese
    8 thin slices of tomato
    4 lettuce leaves

    Toast muffin lightly and spread with 1 T hummus. Add cucumber, cheese and tomato. Top with lettuce.

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    March 24th, 2012adminDinner, Mediterranean, Salads, Sides

    This is a great side dish – flavorful, healthy and easy to put together. Serve beside a lunch sandwich or next to BBQ’d meats at diner.

    Greek Chickpea and Potato Salad

    Greek Chickpea and Potato Salad

    6 servings
    165 calories per serving

    2 T cold vegetable broth
    2 T lemon juice
    1 t grated lemon zest
    1 T Dijon mustard
    1 lb, red new potatoes, quartered
    2 scallions, sliced
    15 oz. chickpeas, drained and rinsed
    6 oz. cherry tomatoes, halved
    2 oz. black olives, chopped
    3 t oregano flakes
    Salt and pepper to taste

    To make the dressing whisk the broth, lemon juice, lemon zest, salt, pepper and mustard. Set aside. Steam potatoes 15-20 minutes or until tender. Place in bowl and pour over half the dressing. Mix well and then cool for 15 minutes. Add the rest of the ingredients and the rest of the dressing and mix well. Serve at room temperature.

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    March 19th, 2012adminDinner, Mediterranean, Sides

    Add a little feta cheese to an already great side and you end up with an outstanding side dish that is sure to please.

    Couscous Greek Style

    Couscous Greek Style

    6 servings
    190 calories per serving

    1 c whole wheat couscous, uncooked
    1 ¼ c water
    1 c halved cucumber slices
    1 large tomato, chopped
    4 oz. crumbled low fat feta cheese
    1 t dill weed
    1/2 cup light Italian Dressing

    Cook couscous in boiling water without any butter or oil. When done, cool 15 minutes and then add in the rest of the ingredients.. Refrigerate to chill.

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    December 20th, 2011adminchicken, Lunch, Mediterranean

    Chicken salad is great. Israeli couscous is great. Add the 2 together and you get a perfect portable lunch.

    Chicken Salad with Couscous

    Chicken Salad with Couscous

    4 servings
    345 calories per serving

    1 c uncooked Israeli couscous
    1/4 c chopped kalamata olives
    2 T chopped parsley
    2 T oil
    1 T lemon juice
    1 t grated lemon zest
    Salt and pepper to taste
    1 garlic clove, minced
    14 oz. boneless skinless chicken, broiled and cut into slices (Perdue Shortcuts work great here!)

    Cook couscous according to package directions the drain and rinse with cold water to stop the cooking process. Mix olives, parsley, lemon, oil salt, pepper and olives. Add couscous and chicken and toss.

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    November 22nd, 2011adminAppetizers, Mediterranean

    I can’t stop eating this !! It is just delicious. Serve as a spread on sandwiches, or as an appetizer with melba toasts or some other cracker.

    Olive Tapenade

    Olive Tapenade

    16 servings (1 serving = 2T)
    37 calories per serving

    1 c kalamata olives, pitted
    1 c green olives, pitted
    1 T chopped parsley
    1 t chopped thyme
    1 t grated lemon rind
    ¼ t pepper
    10 oil cured olives, pitted
    2 garlic cloves, minced
    1/4 t red pepper flakes

    Place all in a food processor and pulse until chopped pretty fine. Serve with crackers or pita chips.

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