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 24th, 2010adminchicken, Lunch, Mexican, Videos

    These took just 10 minutes to throw together and were so very good – the onion was just enough, the beans leant a great flavor as well as making the texture really nice, and the cumin and lime made for a great overall flavor. You can make these ahead and freeze them – then you have a quick nutritious microwave lunch ready in 3 minutes !

    Chicken Cheese Burritos

    Chicken Cheese Burritos

    6 servings
    367 calories per serving

    2 t oil
    1 c diced onion
    1 T minced garlic
    1 15 oz. can pinto beans, drained and rinsed
    2 c cooked and diced chicken breast (Perdue Shortcuts work great here!)
    1 T cumin
    2 plum tomatoes, diced
    2 jalapeno peppers, diced
    1 T minced lime zest
    2 T fresh lime juice
    2 t oregano flakes
    ¼ t salt
    ¼ t pepper
    6 8 inch whole wheat tortillas (Smart Delicious 80 calorie version)
    1 ½ c shredded low fat cheddar cheese

    Heat oil in skillet and cook onion and garlic about 2 minutes then add beans. Mix chicken with cumin and add to onion mix. Stir in tomatoes, jalapeno, zest, juice, oregano, salt and pepper and cook until jalapenos are slightly softened, about 5 minutes then let filling cool slightly. Place tortillas on a flat surface and fill with ¾ c filling and ¼ c cheese. Fold and eat ! Here is a video that will help you learn how to roll the burrito so it does not leak.

    If you are making these to freeze and eat later, make sure you let the mix cool completely before putting them together and then fold in all 4 sides and roll, securing the filling inside. Wrap each in plastic wrap and then place all the burritos in a zip loc freezer bag.

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    March 15th, 2010adminchicken, Dinner, Kid Friendly, Lunch, Soups

    This soup is prepared a day ahead and refrigerated so that the flavors really mingle. If you want to serve the same day you make it, that works too :)

    Chicken and Pasta Soup

    Chicken and Pasta Soup

    6 servings
    265 calories per serving

    1/2 c cannellini beans
    1 lb. chicken breasts, cubed
    6 bay leaves
    7 c water
    1 onion, halved and sliced
    1 carrot, sliced thinly
    3 ribs celery, sliced thin
    Leaves from the tops of the celery stalks
    28 oz. diced tomatoes
    2 T tomato paste
    2 T minced garlic
    ½ t onion powder
    2 t basil flakes
    8 oz. FiberGourmet pasta (short alfredo, elbows or rotini)

    In a soup pot combine chicken, bay leaves and water. Bring to a boil. Add onions, carrots, celery, celery leaves, tomatoes, tomato paste, onion powder, garlic and basil. Return to a boil and then lower heat and simmer 1 hour. Add beans and remove bay leaves. Refrigerate overnight. The next day heat the broth and cook pasta according to package instructions. Drain and place in soup bowl and ladle soup into each bowl.

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    March 9th, 2010adminchicken, Lunch, Sandwiches, Videos

    A little chicken, lotsa vegetables and lotsa flavor !

    Healthy Wrap

    Healthy Wrap

    6 servings
    289 calories per serving

    2 c chopped cooked chicken breast
    2/3 c thinly sliced red bell pepper
    ½ c thinly sliced English cucumbers
    1/2 c sliced celery
    1/2 c light ranch dressing
    1/4 c crumbed goat cheese
    4 c chopped romaine lettuce
    6 8-inch fat free flour tortillas

    Layer all the ingredients in tortillas, wrap and secure with a toothpick. Here’s my instructional video in how to secure a wrap so nothing leaks out the bottom.

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    March 4th, 2010adminchicken, Dinner, Mediterranean

    This version of fried rice is not your typical Chinese food fare. This is more of a Middle Eastern recipe and there are a wide range of BIG flavors in the recipe. But they mix well and become amazingly mellow.

    Eastern Fried Rice

    Eastern Fried Rice

    6 servings
    350 calories per serving

    3 T oil
    1 large onion, diced
    6 oz. Canadian bacon, diced
    1 lb. bok choy stems and leaves, chopped
    1 large red bell pepper, diced
    2 t finely chopped fresh ginger
    3 cloves garlic, minced
    8 oz. boneless, skinless chicken breasts
    ¾ c Egg Beaters
    3 t curry powder
    4 c cold cooked brown rice
    3 T soy sauce
    Salt and pepper to taste
    Pam

    Heat 2 t oil in a large skillet on medium high heat and add onion and bacon. Cook 4 minutes and add bok choy and continue cooking another 2 minutes. Add pepper, ginger, garlic and cook until veggies are getting soft, about 5 minutes. Remove contents and set aside. Add 1 T oil of skillet and then cook chicken 5 minutes or until done. Set chicken aside. Spray skillet with Pam and when hot, add eggs and scramble. Add eggs to bowl with chicken. Add 1 T oil to skillet and cook curry powder 30 seconds and then add rice and cook without stirring until slightly crispy, about 4 minutes. Return all the other ingredients to the pan, add soy sauce, salt and pepper and heat 3 minutes.

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    March 3rd, 2010adminchicken, crock pot, Lunch, Soups

    This is a wonderfully rich chowder that can easily be changed up just by changing some of the veggies you include. I just suggest keeping the corn – to me, it’s not chowder if it does not have corn ! Today I added some frozen broccoli florets.

    Chicken and Vegetable Chowder

    Chicken and Vegetable Chowder

    6 servings
    168 calories per serving

    9 oz. boneless skinless chicken breasts cut into cubes (Perdue Shortcuts work great here!)
    1 c carrots, sliced
    ½ c chopped onion
    1 c corn
    4.5 oz. sliced mushrooms, drained
    2 cloves garlic, minced
    ½ t thyme leaves
    14.5 oz. chicken broth
    1 can cream of potato soup
    1/3 c half and half
    Salt and pepper to taste

    Combine all ingredients except the half and half in a crock pot. Cover and cook on low 5 hours or until chicken is done and vegetables are tender. Then stir in half and half and cook covered on high another 15-20 minutes.

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    March 2nd, 2010adminchicken, Lunch, Mediterranean, Sandwiches

    The hummus spread inside the pita before inserting the other ingredients makes every bite full of flavor. And when you eat something with lots of flavor, you are apt to feel more satisfied !

    Greek Chicken Pitas

    Greek Chicken Pitas

    4 servings
    280 calories per serving

    2 c chopped romaine lettuce
    1 c chopped roasted chicken breast
    2/3 c diced English cucumber
    ½ c red bell pepper, chopped very small
    1/4 c crumbled feta cheese
    2 T lemon juice
    2 T oil
    1/4 t salt
    1/4 t pepper
    6 T roasted red bell pepper hummus (in the refrigerator section at the food market)
    2 6 inch whole wheat pitas slit at the top so you can fill it

    Combine lettuce, chicken, cucumber and feta. Add lemon juice, oil, salt and pepper. Spread hummus inside pitas and then add the chicken mix.

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    February 14th, 2010adminCajun, chicken, Dinner

    Simply Louisiana – that is the best way to describe this dish. If you don’t like okra, skip it – maybe add some green bell peppers instead. But if you want it authentic, be sure to add in the okra.

    Bayou Chicken

    Bayou Chicken

    4 servings
    234 calories per serving

    2 T flour
    1 1/4 t Cajun seasoning
    3/4 lb. chicken tenders
    2 t canola oil
    1 1/2 c corn
    1 1/2 c frozen okra, thawed
    2 plum tomatoes, chopped
    2 cloves garlic, minced
    1/2 c fat free half and half
    1/4 t salt
    Pepper
    3 scallions, sliced

    Combine flour and 1/2 t Cajun seasoning in a zip loc bag and drop in the chicken. Seal the bag and shake well to coat all the chicken pieces. Heat 1 1/2 t oil in a skillet on medium high heat. Add the chicken and cook about 3 minutes per side or until lightly browned. Remove from the pan and set aside. Add the rest of the oil to the pan and then add the corn, okra, tomato and garlic and cook 3-4 minutes. Add the half and half and the rest of the Cajun seasoning and simmer 1-2 minutes longer. Return the chicken to the pan and heat through. Sprinkle with scallions just before serving.

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    February 8th, 2010adminchicken, Lunch, Mexican

    This is one of those really filling quesadillas. Between the whole wheat wrap, the beans, chicken, AND cheese, it really makes for a great lunch. The salsa verde is a nice twist, but if you don’t like the taste, feel free to substitute regular salsa :)

    Chicken and Bean Quesadillas

    Chicken and Bean Quesadillas

    2 servings
    358 calories per serving

    1 c cooked shredded or diced chicken breast (Perdue Shortcuts are a great time saver!)
    1/3 c salsa verde, divided
    1/2 c black beans
    1/2 c kidney beans
    2 9 inch whole wheat tortillas (80 calorie version)
    1/2 c shredded low fat Mexican blend or cheddar cheese
    Pam
    Extra salsa verde for dipping (at only 10 calories for 2 tablespoons, don’t be shy !)

    Combine cooked chicken and half the salsa verde in a skillet and heat through . Combine beans and the other half of the salsa, lightly mashing some of the beans with a fork. Microwave for 30 seconds to heat. Spread the bean mix over each tortilla and then the chicken mix and then sprinkle with 1/4 c cheese. Fold in half. Spray skillet with Pam and heat to medium high. Add quesadillas and cook 2-3 minutes each side or until lightly browned. Serve with additional salsa.

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    February 5th, 2010adminchicken, FiberGourmet, Italian, Lunch

    I make this one up the night before and let refrigerate overnight. The pesto and cheese make a rich sauce and all the flavors here just combine really well.

    Pesto Chicken Salad

    Pesto Chicken Salad

    1 serving
    288 calories per serving

    1/4 c cooked FiberGourmet* pasta (regular whole wheat pasta will certainly do, it will just raise the calorie count)
    1 T pesto
    3 oz. diced cooked chicken (Perdue Shortcuts)
    1 c halved grape tomatoes
    3/4 c shredded carrots
    2 T shredded parmesan

    Mix all together and refrigerate a couple of hours before eating.

    *FiberGourmet is this awesome pasta that has way fewer calories than even whole wheat pasta and other specialty pastas. I buy it online at Amazon and use it in soups, salads, dinner sides, mac and cheese, etc. By using it instead of other types, I can really increase the amount I can eat and that’s good because I LOVE PASTA !! :)

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    February 1st, 2010adminchicken, Dinner, Lunch

    This is a great appetizer or lunch portion – for dinner, add a nice salad or fruit mix on the side.

    Healthy Buffalo Chicken

    Healthy Buffalo Chicken

    4 servings
    230 calories per serving

    1 lb. chicken tenders cut in half
    1/2 t cayenne pepper
    Salt and pepper to taste
    3 T cayenne pepper sauce (Frank’s Hot Sauce)
    1 T water
    1 T buttery spread, melted
    1/3 c low fat sour cream
    1/4 c crumbled blue cheese
    2 T low fat mayonnaise
    2 T skim milk
    1/4 t Worcestershire sauce
    Carrot and celery slices

    Preheat broiler. Spray baking sheet with Pam. Toss chicken with cayenne pepper and 1/4 t salt. Place chicken on pan and broil 6 inches from heat for 5 minutes. Microwave cayenne sauce, water and butter 10 seconds. Brush onto chicken and broil 2 minutes longer, then flip chicken, coat with more sauce and broil another minute or until chicken is done.

    Make dip by combining sour cream, cheese, mayonnaise, milk and Worcestershire. Serve chicken with dip, carrots and celery sticks.

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