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 31st, 2011adminSnacks

    I admit it – I’m a snacker. That can be my downfall…I eat great, healthy meals, but the snacks get me. So I try to keep a bunch of healthier alternatives around so that when I can’t resist the urge, at least I am not totally killing my calorie count. My newest favorite is a popcorn ‘chip’ called PopCorners. These are FABULOUS !!

    Popcorners

    Popcorners

    A 1.1 ounce bag is only 140 calories! The serving size is more than enough and the all natural product tastes great. It’s popcorn without all the messy little leftover kernel pieces that only get in my teeth and bother me anyhow ;) And one of my favorite parts – - they come in different flavors. I LOVE things that have different flavors :)

    Today I’m eating the slightly sweet Kettle version. Yesterday was Butter. The day before was Sea Salt. And tomorrow I have to try the White Cheddar – based on all the others being so good, I am sure the cheese will please.

    Try some – if you can’t find them locally, you can order online. Healthy, all natural, low cal and awesome…Popcorners. (I may sound like an endorsement, but I have no affiliation with the product ! I just love it.)

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    March 31st, 2011adminDessert, Kid Friendly

    These are such a hit and it’s no wonder why ! The pastry filled with strawberries and cream is perfect – then you add some drizzled chocolate and you have a heavenly dessert.

    Strawberry Tarts

    Strawberry Tarts


    152 calories per serving
    24 servings

    1 box (2 sheets) frozen puff pastry, thawed according to package directions
    24 large strawberries, sliced
    1 8 oz. container Light Cool Whip
    Chocolate Syrup
    Pam

    Preheat oven to 450 degrees (or the temperature your puff pastry box instructs). Spray a baking sheet with Pam. Unfold each pastry sheet and cut into 12 pieces (making a total of 24 pieces). Bake 15 minutes or according to package instructions. Let cool and then gently split each in half so you can make a ‘sandwich’. Spread 2 T of Cool Whip in each, then top with 1 sliced strawberry. Close up the ‘sandwich’. Make all sandwiches and then drizzle each with 2 t of chocolate syrup.

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    March 29th, 2011adminAsian, Dinner, Fish, Kid Friendly

    This recipe calls for cashews, but that raises the calorie count quite a bit, so depending on what I am serving on the side, sometimes I just leave off the nuts. Try serving next to a side of brown rice or some Homemade Flat Beads. Your family will love the fantastic authentic Asian flavors !

    Ginger Shrimp and Broccoli

    Ginger Shrimp and Broccoli

    6 servings
    270 calories per serving

    1 lb. raw, cleaned, peeled medium shrimp
    1 T minced peeled ginger
    2 cloves garlic, minced
    ¼ c light teriyaki sauce
    ¼ c chicken broth
    ¼ t crushed red pepper
    ¼ t garlic powder
    2 t oil
    4 c broccoli florets
    2 carrots, thinly sliced
    1 c cashew halves
    Pam

    Mix shrimp with ginger and garlic and refrigerate for at least 1 hour. Cook veggies in oil with red pepper and garlic powder. Stir fry for 5 minutes them remove from pan and keep warm. Combine teriyaki and broth. Spray skillet with Pam and cook shrimp 5 minutes or until they turn pink. Add in the teriyaki mix and the reserved veggies. Cook 2-3 minutes. Just before serving, mix in nuts.

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    March 28th, 2011admincrock pot, Dinner, Kid Friendly

    Nothing is better in winter than a pot of beef stew. And when you make it in the crock pot, the meat is so super tender. This one is a little more work than your typical crock pot recipe since different things have to happen at different times. But it is well worth it – the meat is super tender and the flavor is just great.

    Crock Pot Beef Stew

    Crock Pot Beef Stew


    8 servings
    240 calories per serving

    1 ½ lb. boneless chuck roast (trim off any fat)
    1 envelope dry onion soup mix
    ½ t pepper
    6 c water
    2 c red potatoes, cubed
    8 carrots, cut into chunks
    1 c frozen peas, thawed
    1 c frozen corn, thawed
    5 T cornstarch
    6 T water

    Put beef in crock and sprinkle with soup mix and pepper. Pour water around meat and cover. Cook on high 5 hours. Remove meat and cut into cubes. Return to crock with veggies and cook on low 2 hours or until veggies are soft. Combine cornstarch and cold water and then stir into crock. Cover and cook on low one more hour. If the gravy does not thicken up enough, you can take a bunch of the liquid and add another cornstarch mix, bring to a boil and then simmer 2 minutes. That will get it nice and thick. Then just add back to the stew pot and serve immediately.

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    March 27th, 2011adminAsian, Lunch, Soups

    With this recipe you are basically adding a red curry sauce (coconut milk and red curry) to an already delicious soup – - and what you get is a spicy, authentic Thai soup that tastes just perfect.

    Thai Butternut Squash Soup

    Thai Butternut Squash Soup

    5 servings
    174 calories per serving

    2 18 oz. cartons butternut squash soup
    ¾ c light coconut milk
    2 t red curry paste
    ¼ t salt
    ½ c plain fat free yogurt
    2 T finely chopped cilantro
    15 fat free croutons

    Mix soup, milk, salt and paste in a pan and cook 6 minutes or until completely heated. Mix yogurt and cilantro. Put soup in bowls and swirl in some yogurt on the top – add croutons and serve immediately.

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    March 26th, 2011adminLunch, Sandwiches, turkey

    This is an awesome reuben sandwich ! Give it a try :)

    Turkey Reuben Sandwich

    Turkey Reuben Sandwich

    1 serving
    330 calories per serving

    1 Arnold Sandwich Thins roll (only 100 calories each !)
    1 T low fat thousand island dressing
    1 slice low fat swiss cheese
    3 oz. smoked turkey deli meat
    2 T sauerkraut, rinsed and drained
    Salt and pepper to taste

    Preheat oven to 350 degrees. Spread half the dressing on both buns. Add cheese, turkey and kraut to the roll and sprinkle with salt and pepper. Top with the remaining piece of roll, wrap in foil and bake 5-7 minutes.

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    March 25th, 2011adminDessert, Kid Friendly, Summer

    I recently got a Zoku Quick Pop Maker. BEST THING EVER ! I love making pops but hate the wait time. Now I have ‘em in 7-9 minutes :) This is one of the recipes I pulled from the Zoku book – of course, I’ve tweaked many of the recipes to suit my own tastes, bring down calories, and to get creative with the pops, but some are in their original goodness.

    You can make any of these recipes in traditional pop makers – each pop here is 2 oz. so adjust accordingly. And if you love pops like me, then do yourself a favor and get a Zoku :)

    Fudge Pops with Bananas

    Fudge Pops with Bananas

    6 servings
    132 calories per serving

    1 c water
    2 1/3 oz. bittersweet chocolate (I used Ghiradelli bittersweet morsels)
    1/3 c sugar
    1 pinch salt
    1/3 c skim milk
    1 T fat free half and half
    ½ c very thin banana slices

    In a saucepan whisk chocolate, sugar, water and salt and cook until completely melted, about 5 minutes. Let cool about 10 minutes in the fridge and then whisk in the milk and half and half. Then return to the fridge and cool completely (about ½ hour).

    Working in 2 batches – Place bananas on the sides of the maker molds then pour in the mix. In 7-9 minutes you’ll have creamy, fudgy goodness with a bit of banana thrown in for interest :)

    If you are using traditional molds, you can suspend the bananas by filling the molds half way, freezing a bit, then adding the bananas and the rest of the mix. Or you can just let the drop to the bottom – it will still taste dandy ! Freeze 6 hours.

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    March 24th, 2011adminchicken, Dinner

    Check out the online cookbook, Keep the Beat ™ (available in pdf format) for some great ideas for healthful food that kids will eat and they will enjoy preparing with you. Kids learn by example – show them how good healthy food can be !!!

    This is a great combination of an empanada and a pita – the recipe is fun to make and is a great healthy alternative to traditionally fried empanadas. You can easily change this up and use leftover pork or turkey instead. And you can even make it a bit more authentic by adding some sofrito to the mix. This was a great meal !

    Empanapita

    Empanapita

    4 servings
    373 calories per serving

    2 6½-inch whole wheat pitas
    1 c Tangy Salsa (see recipe below – or you can sub a store bought salsa)

    For filling:
    2 c canned low-sodium black beans, rinsed
    2 c frozen broccoli, corn, and pepper vegetable mix, thawed
    2 c grilled boneless, skinless chicken breast, diced (Perdue Shortcuts work great here !)
    ½ c shredded low-moisture part-skim mozzarella cheese
    ¼ c sofrito tomato cooking base (in the Goya section of your market) – optional
    1 T fresh cilantro, chopped
    2 T scallions, sliced
    Salt and pepper to taste

    For Tangy Salsa (22 calories per serving):
    ½ c jarred roasted red peppers, drained and patted dry
    ½ c no-salt-added diced tomatoes (or substitute 1 medium tomato, chopped)
    1 small lime, peeled and cut into small chunks
    ¼ t ground black pepper
    ¼ t ground cumin
    1 T fresh cilantro, rinsed and chopped

    Tangy Salsa

    Tangy Salsa

    Preheat oven to 400 ºF. Combine beans, vegetables, chicken, cheese, sofrito and seasonings. Mix well.
    Cut pitas in half, and open the pockets. Divide filling evenly between the four and place on a nonstick baking sheet, and bake for about 10 minutes until the filling is hot, cheese melts, and chicken is reheated. You can make these a bit ahead of time and heat when ready – this makes it a great recipe for when you are having guests.

    For salsa, combine all ingredients and toss well (it is best if you make this ahead and let sit an hour or 20 so let the flavors mingle). Serve each empanapita with ¼ cup of Tangy Salsa.

    Don’t skimp on the salsa – it really makes the meal ! I added ¼ c lime juice, 1 T sliced scallions, salt and pepper and omitted the roasted red peppers. The lime pieces add such a nice fresh flavor !!

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    March 23rd, 2011adminchicken, Dinner, Kid Friendly

    This is a perfect meal ! Chicken done so simply turns out the most savory, delicious cutlets. And the lemony salad on the side just bursts with flavor. Simple, simple, simple – but such a great meal !

    Chicken Cutlets and Bean Salad

    Chicken Cutlets and Bean Salad

    4 servings
    395 calories per serving

    ½ pound wax beans, sliced lengthwise (or green beans if you can’t find wax beans)
    15.5 oz. can chickpeas, drained and rinsed
    ¼ c lemon juice
    3 T oil
    Kosher salt to taste
    Pepper to taste
    4 boneless skinless chicken cutlets, 3 oz. each
    5 oz. baby spinach leaves or baby arugula or other mixed greens
    Pam

    Mix beans, chickpeas, 3 T lemon juice, 2 T oil, salt and pepper. Spray a skillet with Pam and cook chicken with salt and pepper 3 minutes per side or until done. Mix spinach with 1 T oil and 1 T lemon juice then season with salt and pepper. Serve bean salad on top of spinach. Plate chicken and serve.

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    March 21st, 2011adminDinner, Kid Friendly, pork

    This couldn’t be easier and it turns out a great healthy meal that the whole family will enjoy. I love one dish meals ! If you don’t have leftover ham on hand, try using Canadian bacon.

    Ham, Broccoli and Rice

    Ham, Broccoli and Rice

    4 servings
    290 calories per serving

    2 t margarine
    ½ c chopped onion
    4.3 oz. package of long grain and wild rice mix
    1 2/3 c water
    2 c frozen broccoli florets
    1 ½ c diced cooked ham
    1 cup shredded low fat cheddar cheese

    Melt margarine in a skillet on medium heat and cook onion and rice from the mix for 2-3 minutes them pour in water and seasoning packet and bring to a boil. Reduce heat to medium low, cover and cook 10 minutes then lay broccoli and ham over the rice and bring back to a boil before lowering heat to medium low. Then cover and cook another 10-15 minutes or until rice is tender. Uncover and add cheese to top – let simmer 5 minutes to melt cheese. Serve immediately.

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