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 4th, 2013adminDinner, Fish, Summer

    A nice ‘beefy’ tuna steak on the grill is one of those great summer treats. The leftovers make a GREAT tuna salad – just add a little low fat mayo and some diced up pickles or celery.

    Chili Garlic Tuna

    Chili Garlic Tuna


    4 servings
    335 calories per serving

    2 cloves garlic, minced
    ½ t crushed red pepper
    4 tuna steaks – 8 oz. each
    2 t Chili Garlic sauce (found in the Asian section of your market)
    Salt and pepper to taste
    4 t oil
    Lime zest as garnish
    Lime juice

    Heat the grill or preheat the broiler. Combine garlic, pepper flakes, chili garlic sauce and salt. Make several small slits in the tuna steaks and insert the garlic mix into the slits. Then rub the oil on the steaks and sprinkle with salt and pepper and grill or broil 3 – 5 minutes per side or until desired doneness. Squirt with a bit of lime juice and sprinkle with lime zest and serve.

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    June 10th, 2013adminDinner, Fish, Summer

    It’s not hard to cook fish – some people shy away because they think it is too complicated. This recipe even does away with the ‘is the fish done?” fear. By cutting it into small cubes it is sure to be done during the 6 minute broil time. And even done simply, fish can taste just amazing !

    Halibut Kebobs

    Halibut Kebobs

    4 servings
    111 calories per serving

    1 lb. halibut steak, about 1 inch thick
    ¼ c fresh lemon juice
    ¼ c oil
    3 medium shallots, thinly sliced
    ¼ t oregano flakes
    ¼ t parsley flakes
    ¼ t garlic powder
    ½ t thyme
    Pam
    ½ large onion cut into chunks
    1 lemon, cut into wedges

    Preheat broiler. Rinse and dry fish and cut off skin. Cut fish into 16 cubes. Mix lemon juice, oil, shallots, herbs, spices and thyme. Add fish and mix well. Cover and marinate ½ hour. Spray baking sheet with Pam. Peel onion into single layers and place on sheet with fish cubes. Broil 3 minutes each side or until fish is done. Garnish with lemon wedges.

    Alternately, you can spray a grill basket with Pam and place the ingredients in there, being careful to stir gently and not break up the fish. Cook approximately 6-8 minutes or until fish is done.

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    May 22nd, 2013adminDinner, Fish

    This pesto sauce is so incredibly flavorful that you will want to put it on everything. Usually pestos have nuts in them – the subtraction of the nuts leaves you with a lighter pesto and this one would go great with so many different dishes.

    White Fish with Lime Basil Pesto

    White Fish with Lime Basil Pesto

    4 servings
    226 calories per serving

    1 c basil leaves
    ¼ c grated parmesan
    ½ t grated lime zest
    2 T lime juice
    1 ½ T oil
    ¼ t salt
    3 garlic cloves, chopped
    4 6 ounce sea bass fillets (or other white fish)
    Salt and pepper to taste
    Pam

    Mix basil, parm, lime juice and zest, oil, garlic and salt in a food processor until very finely chopped.

    Spray a skillet with Pam and cook fish 3-4 minutes per side or until done. Sprinkle with salt and pepper and serve with basil blend.

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    April 8th, 2013adminDinner, Fish, Lunch, pasta

    This is one of the pasta salads you will make again and again. The added protein from the tuna makes this a great complete meal, or you can serve as a side to any salad for a great lunch or light dinner.

    Lemony Orzo and Tuna

    Lemony Orzo and Tuna

    6 servings
    256 calories per serving

    3/4 c orzo
    1/2 t grated lemon zest
    3 T lemon juice
    1 T oil
    Salt and pepper to taste
    1 t minced garlic
    ½ t red pepper flakes
    1 c drained and flaked tuna fish
    1/2 c diced English cucumber
    1/2 c chopped red bell pepper
    1/3 c scallions, sliced into thin rings
    1 T sliced basil
    1/2 c crumbled goat cheese

    Cook pasta according to package directions. When done, drain, rinse to stop the cooking process and place in a bowl. Mix lemon zest, oil, garlic, pepper flakes, salt, pepper and mix with the pasta. Add fish, cucumber, pepper and scallions and mix well. Place and sprinkle with cheese and basil.

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    March 27th, 2013adminbeef, Dinner, Fish, Kid Friendly

    Surf and term usually includes a large portion of meat and a lobster tail dripping in butter. If you’re looking for a healthier alternative, try a Skinny Surf and Turf with a lean piece of filet mignon and some Lemon Shrimp. Just as good, much lower fat, and a perfect celebration meal.

    Skinny Surf and Turf

    Skinny Surf and Turf

    2 servings
    346 calories per serving

    2 4 oz. filet mignons
    Garlic powder
    Salt and pepper to taste
    I Can’t Believe it’s Not Butter Spray

    Add 2 servings of LEMON SHRIMP for the perfect ‘surf’ !

    Preheat grill. Sprinkle meat with garlic, salt and pepper. Grill a couple of minutes each side or until desired temperature. When done, spritz with ICBINB Spray.

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    March 7th, 2013adminFish, Lunch, Soups

    What a splendid soup ! Subtle fish flavor, remarkably good broth, and just the perfect lunch on a cold, blustery day. Fish chowders made with delicate white fish are such a nice change from clam chowders. They are definitely milder and the consistency is just right.

    Fish and Potato Chowder

    Fish and Potato Chowder

    4 servings
    307 calories

    2 slices bacon
    3 c red potato, diced (or I used canned diced potatoes)
    1 c chopped onion
    3 T flour
    16 oz. clam juice
    2 c skim milk
    1 T chopped thyme (or 1 t thyme flakes)
    ½ t salt
    1/2 t pepper
    1 t onion powder
    12 oz. skinless halibut fillets, cut into 1-inch pieces (or other firm white fish)
    2 T chopped parsley

    Cook bacon in soup pot until crisp them remove, cool and crumble. Reserve 1 T of the drippings in the pan and add potato and onion and cook 5 minutes. Then add flour and cook 1 minute, stirring constantly. Add clam juice and bring to a boil then cover, reduce heat and simmer 10 minutes or until potatoes are tender (less time is needed if you use canned potatoes). Add milk and simmer (do not boil). Add spices and fish and cook 3 minutes or until fish is done. Stir in parsley at the very end and garnish bowls with crumbled bacon.

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    November 8th, 2012adminDinner, Fish

    This is a quick and easy, yet sophisticated and super healthy fish dinner. Any flaky white fish will do. The light breading and sunflower seeds make a great crispy coating.

    Sunflower Tilapia

    Sunflower Tilapia

    4 servings
    208 calories per serving

    2 large egg whites
    1/2 t pepper
    ½ t salt
    1 t grated lemon zest
    1/2 c Panko breadcrumbs
    3 T unsalted sunflower seed kernels
    4 6 oz. tilapia filets
    Pam

    Preheat oven to 475 degrees. Place a baking sheet in the oven to preheat it. Mix egg, half the lemon zest, salt and pepper in a bowl. Mix breadcrumbs, sunflowers and the other half of the lemon zest in another both. Dip fish in egg mix then dredge in breadcrumbs. Spray pan with Pam and add fish. Bake 10 minutes or until done.

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    October 1st, 2012adminDinner, Fish, Kid Friendly

    Shake and Bake fans will love this one. Both the fish and the potatoes get a coating so the meal is crisp, the fish stays nice and moist, and the potatoes (‘chips’) are just a little different. This is crunchy goodness !

    Baked Fish and Chips

    Baked Fish and Chips

    4 servings
    280 calories per serving

    2 large baking potatoes cut into 8 wedges each
    1/4 c light zesty Italian dressing
    1 pack extra crispy Shake n’ Bake
    1 lb. tilapia filets (or any other white fish)
    1/4 c light mayo
    Pam

    Preheat oven to 425 degrees. Mix potatoes with dressing and dust with ¼ c of the Shake n’ Bake. Spray a baking sheet with Pam and add the potatoes and bake 25 minutes. Spread mayo on fish and then dredge in the rest of the Shake n’ Bake to coat them evenly. Place fish in a wire rack sprayed with Pam and place that in the oven and bake 15 minutes or until done.

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    September 9th, 2012adminAppetizers, 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 23rd, 2012adminCajun, Dinner, Fish, Summer

    Make this as spicy as you like by adding more Cajun seasoning. We like it hot, hot, hot ! This one takes over every tastebud in your mouth !

    Grill Basket Cajun Shrimp

    Grill Basket Cajun Shrimp

    4 servings
    243 calories per serving

    1 lb. shrimp, peeled and cleaned
    4 c mix of sliced onion, yellow bell peppers, green bell peppers
    2 T oil
    1 T Cajun seasoning
    1 t garlic powder
    Salt and pepper to taste
    Lime wedges
    Pam

    Heat grill. Toss shrimp and 1 T oil. Mix veggies and 1 T oil and seasoning.

    Spray grill basket with Pam and heat. Add shrimp and cook 3 minutes, stirring occasionally. Add veggies and cook 6 minutes or until shrimp is done. Stir in juice of one lime. Serve topped with parsley.

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