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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    March 4th, 2014adminchicken, Dinner

    This is one of those WOW good meals ! And since you are using shake and bake and prepared pesto, preparation is a snap. This makes shake and bake super special and meal you’ll serve to guests.

    Baked Italian Chicken with Pesto

    Baked Italian Chicken with Pesto

    4 servings
    250 calories per serving

    4 boneless skinless chicken breasts (5 oz. each)
    1 pack Shake and Bake Mix
    2 T prepared pesto (available in the refrigerator section of your market)
    1/4 c shredded mozzarella cheese

    Preheat oven to 400 degrees. Wet chicken with water and then coat with Shake and Bake and place in a baking pan or on a cookie sheet. Bake 20 minutes or until done throughout. Mix pesto and cheese and spoon on top of chicken and bake another 5 minutes.

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    March 3rd, 2014adminchicken, Dinner, FiberGourmet, Italian, pasta

    Some meals are just extra special and this is definitely one of them ! The perfect portion of pasta, chicken and veggies all covered in a scrumptious sauce and layers of cheese. You just can’t go wrong !

    Chicken Florentine Casserole

    Chicken Florentine Casserole

    4 servings
    270 calories per serving

    1 lb. boneless skinless chicken breasts, cut into bite size pieces
    2 T flour
    8 oz. FiberGourmet penne pasta (without FiberGourmet, you have to add 80 calories per serving)
    2 T low fat balsamic vinaigrette dressing
    1 c chicken broth
    2 oz. light cream cheese, cubed
    10 oz. frozen chopped spinach, thawed, and drained well (press it down in a sieve to get a lot of water out)
    1 c shredded part skim mozzarella cheese
    3 T grated parmesan
    Salt and pepper to taste
    ½ t garlic powder

    Preheat oven to 375 degrees. Cook pasta according to package directions. Heat dressing in a skillet. Mix chicken with flour and add to skillet and cook 3-4 minutes or until browned. Add broth and cream cheese and cook until cheese is melted. Add the spinach, garlic powder, salt and pepper and heat 1 minute. Remove from heat. Mix drained pasta with skillet mixture and spoon half of it into a 2 quart casserole dish. Top with ½ the mozzarella then add the rest of the chicken mix. Finally top with the remaining mozzarella and the parmesan. Bake 20 minutes to heat through and melt the cheese.

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    November 17th, 2013adminchicken, Dinner, Kid Friendly

    So easy to prep – and a great meal to do ahead of time and just throw into the oven later. All the creamy soup goodness and stuffing on top makes this one taste anything other than diet.

    Chicken and Stuffing Bake

    Chicken and Stuffing Bake

    6 servings
    399 calories per serving

    6 oz. Stove Top stuffing mix
    1 1/2 lb. boneless, skinless chicken breasts, cut into bite sized pieces
    1 can low fat cream of chicken soup
    1/4 c low fat Daisy sour cream (any will do, but I find Daisy the best low fat one on the market)
    16 oz. frozen mixed vegetables, thawed
    Salt and pepper to taste
    1/2 t garlic powder
    1/2 t onion powder

    Heat oven to 400 degrees. Prepare stuffing according to package directions. Mix chicken, soup, sour cream and vegetables. Place in a 13×9 baking pan and sprinkle with salt, pepper, onion powder and garlic powder.

    You can refrigerate at this stage and then finish later – if you do it this way, increase baking time by 10 minutes.

    Or continue with the prep and cover the casserole with the stuffing. Bake 30 – 40 minutes or until chicken is done. This dish reheats well in the oven or the microwave.

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    June 17th, 2013adminAsian, chicken, Dinner, Kid Friendly, Summer

    Throw away those kabob skewers and get a grill basket – it makes cooking small pieces of things on the grill a snap ! Just cut it up, marinate and then throw in the grill basket. It’s like stir frying on the grill and you get a great even cook on all the bits.

    Teriyaki Grill Basket

    Teriyaki Grill Basket

    6 servings
    244 calories per serving

    1/3 c soy sauce
    2 T vegetable oil
    1 T brown sugar
    1 garlic clove, minced
    1 t ground ginger
    1 t seasoned salt
    Pepper to taste
    1 1/2 pounds boneless skinless chicken breast, cut into bite sized pieces
    12 whole fresh mushrooms
    1 large green bell pepper, cut into 1 1/2-inch pieces
    1 large onion, cut into wedges
    12 cherry tomatoes
    Pam

    Mix soy, oil, sugar, garlic, ginger, pepper and salt. Place chicken pieces in a Ziploc bag and pour over the marinade. Seal and refrigerate for at least 4 hours. During the last hour, add the veggies to the bag. Heat grill and spray a grill basket with high heat Pam. Cook veggies and chicken until chicken is done.

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    May 31st, 2013adminchicken, Dinner, Kid Friendly, Summer

    Simple grilled chicken made super special with the addition of a creamy pesto sauce. This is lightened up quite a bit compared to plain pesto and the sour cream and yogurt make a great cream base for the pesto flavor to shine. Serve this one next time you are grilling with friends. The pesto sauce can be made hours ahead and left in the refrigerator.

    Grilled Chicken with Creamy Pesto Sauce

    Grilled Chicken with Creamy Pesto Sauce


    4 servings
    298 calories per serving

    4 5 oz. boneless skinless chicken breasts
    Pam
    Salt and pepper to taste
    ½ t garlic powder
    4 T plain low fat Greek yogurt
    4 T fat free sour cream
    2 T prepared pesto (available in the refrigerated section of your grocer)

    Heat grill and spray with high heat Pam. Sprinkle chicken with salt, pepper and garlic powder. Grill chicken 4 minutes per side or until done. Meanwhile combine yogurt, sour cream and pesto. Spread pesto sauce on plate and serve chicken atop it.

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    May 12th, 2013adminchicken, Dinner, Italian, Kid Friendly

    For years I used MY standard chicken cacciatore recipe and I was very wary of trying a new one. Let me tell you, this one really fits the bill for a tasty, flavor packed, nutritious version that will quickly become one of your favorites.

    Chicken Cacciatore in a Snap

    Chicken Cacciatore in a Snap

    4 servings
    297 calories per serving

    1 lb. boneless, skinless chicken breasts, cut into small pieces
    1 t oregano flakes
    1/2 t basil flakes
    1/4 t red pepper flakes
    Pam
    2 c sliced mushrooms
    3/4 c chopped bell pepper
    1 1/2 c fat free marinara sauce
    1/4 c water
    ½ t garlic powder
    ½ t onion powder
    1/4 t salt
    1/4 t black pepper
    1/2 c shredded Parmesan cheese
    2 T sliced fresh basil

    Heat a large skillet on medium high and spray with Pam. Add chicken to pan with oregano, basil and red pepper. Saute until lightly browned, about 5 minutes. Add mushrooms and pepper and cook 5 minutes. Stir in sauce, salt, pepper, onion powder, garlic powder and water and bring to a simmer. Cover and reduce heat to low. Simmer 10 minutes. Remove from heat, sprinkle with cheese and fresh basil. Serve immediately.

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    May 5th, 2013adminchicken, Dinner, Summer

    You know the drill – toss the skewers and throw this in a grill basket ! But I still call it a “Kabob” recipe so you can visualize it :) The yogurt sauce is JUST PERFECT in this recipe. Serve with some cous cous on the side.

    Curry Lime Chicken Kabobs

    Curry Lime Chicken Kabobs

    4 servings
    261 calories per serving

    1 lb. boneless skinless chicken breast, cut into bite size pieces
    ½ c plain yogurt
    ¼ c chopped cilantro
    1 t grated lime zest
    2 T lime juice
    2 T oil
    1 T honey
    1 T Dijon mustard
    2 cloves garlic, minced
    ½ t curry powder
    ¼ t salt
    ¼ t pepper
    2 green bell peppers cut into 1 inch pieces
    1 zucchini in ½ inch slices
    10 grape tomatoes
    Pam

    For the marinade, mix yogurt, cilantro, lime peel and juice, oil, honey, mustard, garlic, curry, salt and pepper. Place chicken in a zip loc and pour in the marinade and refrigerate 4-24 hours. Heat grill and spray a grill basket with Pam. Cook 15 minutes or until chicken is done, stirring occasionally so that all sides of the meat and veggies get browned.

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    April 16th, 2013adminchicken, Dinner, Italian, Kid Friendly

    Milanese style just means a breaded cutlet – - This is easy to throw together and the cutlets rival my old standby recipe – it’s the parmesan cheese in them that make these really special. Change up the salad by adding different veggies; tonight I had some left over zucchini and radishes that I threw in.

    Chicken Milanese with Salad

    Chicken Milanese with Salad

    4 servings
    197 calories per serving

    4 3 oz boneless chicken breasts
    1/4 t black pepper
    ¼ t salt
    1/4 c seasoned bread crumbs
    2 T grated parmesan cheese
    1 1/2 t oil
    3 c baby salad greens or field greens
    1 c grape tomatoes, halved
    1/4 c matchstick cut carrots (pre-packaged)
    3 T low fat balsamic dressing
    Pam

    Sprinkle chicken with salt and pepper. Rinse chicken in water. Combine bread crumbs and parmesan in a bowl and press chicken cutlets in to coat well. Spray a skillet with Pam and heat over medium heat and add the chicken and cook about 4-5 minutes per side or until browned. Mix the salad greens, carrots, tomatoes and dressing and serve salad alongside chicken cutlet.

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    December 11th, 2012adminAsian, chicken, Kid Friendly, Lunch, Soups

    I love making wontons – you fill them with just about anything and drop in broth and they make a great meal. But this one goes far beyond – the flavors of the ginger, lemon and vegetables mingle so beautifully ! You’ll want to make this one again and again.

    Chicken Wontons in Broth

    Chicken Wontons in Broth

    6 servings
    395 calories per serving

    7 cups fat free broth (chicken, beef or a mixture of both)
    4 c water
    3 T soy sauce
    1 T lemon juice
    24 wonton wrappers
    1 large shallot, finely chopped
    ½ pound ground chicken
    ¾ c bok choy, finely chopped
    ½ c finely chopped mushrooms
    Salt and pepper to taste
    1 T soy sauce
    1 t garlic powder
    2 t minced fresh ginger
    2 t grated lemon rind
    1 t dark sesame oil
    Dash of hot sauce

    Prepare wontons (see below). Bring broth to a boil. Add 3 T soy, salt and pepper. Add wontons and cook 3 minutes or until done. Add lemon juice right at the end.

    Wonton preparation:
    Spray pan with Pam and cook shallot 3 minutes. Add water if it starts to get dry. Add ground meat and cook until done. Make sure you break it up into little pieces as it cooks. Let cool. Add in bok choy, mushrooms, soy sauce, salt, pepper, garlic powder, ginger, lemon zest, sesame oil, and hot sauce. Fill wontons (click below for a short video tutorial if you are not familiar with wonton preparation).

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    November 11th, 2012adminchicken, Dinner, Kid Friendly, Lunch, Mexican

    These cook up quick and are just as good as any restaurant fajitas ! Without all the oil that restaurants use for extra flavor, these come in at only 250 calories per serving including the wrap :)

    Chicken Fajita Quesadillas

    Chicken Fajita Quesadillas

    6 servings
    250 calories per serving

    1/2 lb. boneless skinless chicken breasts, cut into thin strips (Perdue Shortcuts work great here !)
    3/4 c sliced onions
    ¾ c sliced green bell peppers
    Salt and pepper to taste
    ½ t cumin
    ½ c salsa verde (or plain salsa works here too)
    ½ c black beans, drained and rinsed
    6 whole wheat tortillas (fajita size)
    1 ½ c shredded low fat cheddar cheese
    Pam

    Spray a skillet with Pam and cook onions and peppers 10 minutes (add hot water a tablespoon at a time if the onions start to dry out). Sprinkle with salt and pepper and mix then add chicken and cumin and cook another 5 minutes or until chicken is almost done (if you are using Perdue Shortcuts, cook just enough to warm chicken). Add salsa and beans and cook another 3 minutes.

    Spoon mix onto one half of each wrap and sprinkle with cheese and fold. Spray a skillet with Pam and cook quesadillas a couple of minutes each side to brown them.

    Here is a video that will show you how to fold up a fajita securely

    Optionally serve with a bit of no fat sour cream on each.

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