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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    January 27th, 2014adminItalian, Lunch, pork, Soups

    Minestrone meets Stracciatella in this soup full of beans, spinach, cheese and yummy sausage ! To make this a dinner serving instead, just add some pasta or rice to bring it up to 400 calories.

    Sausage Soup

    Sausage Soup

    4 servings
    264 calories per serving

    10 oz. sweet sausage
    Pam
    1 c chopped shallot (onion will do if you do not have shallots)
    2 t minced garlic
    ½ c water
    15 oz. cannellini beans, drained and rinsed
    14.5 oz. can diced tomatoes
    24 oz. can fat free chicken broth
    2 c baby spinach
    1 T fresh basil or parsley, chopped
    2 T grated parmesan cheese
    Salt and pepper to taste

    Remove casing from sausage (or buy it without the casing). Spray pan with Pam and cook sausage on high heat until brown stirring to break up the pieces well. Add shallot and garlic and cook 2 more minutes. Stir in water, beans, tomatoes, broth, salt and pepper and cover and bring to a boil. Uncover and cook 4 minutes or until it has thickened up a little bit. Remove from heat and stir in spinach and basil and then place in bowls and sprinkle with cheese.

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    November 26th, 2013adminKid Friendly, Lunch, Soups, turkey

    Another super quick soup that tastes like it’s been simmering for hours, but it’s just a ½ hour meal. Try using Perdue Shortcuts turkey strips if you don’t have any leftover turkey on hand.

    Turkey Noodle Soup

    Turkey Noodle Soup

    2 servings
    156 calories per serving

    2 c water
    ¾ c cooked cubed turkey breast
    1 rib celery, sliced
    Leaves from top of celery
    2 cloves garlic minced
    Salt to taste
    1/8 t marjoram flakes
    1/8 t pepper
    1 bay leaf
    ½ t onion powder
    ½ c canned diced potatoes
    ¼ c frozen peas and carrots mix
    ¼ c yolk free egg noodles
    Dash Kitchen Bouquet

    Mix water, turkey, celery, onion, garlic, salt, onion powder, marjoram, pepper and bay leaf and bring to a boil then reduce heat, cover and simmer 15 minutes. Then mix in the potatoes, peas and noodles. Cover and simmer 10 minutes or until potatoes are tender. Remove bay leaf before serving.

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    August 9th, 2013adminKid Friendly, Lunch, Mexican

    Sometimes you are just in the mood for ‘junk food’ for lunch. This junk food favorite gets pretty healthy when you bake your own chips and add healthy toppings. So go for it !!

    Lunch Nachos

    Lunch Nachos

    6 servings
    344 calories per serving

    12 6 inch corn tortillas, quartered
    Pam
    1 T oil
    2 t ground cumin
    1 ½ t chili powder
    2 garlic cloves, minced
    30 oz. pinto beans, undrained
    1 c crumbled queso fresco or shredded low fat cheddar cheese
    1 c chunky salsa
    1 c diced avocado
    6 T chopped cilantro
    Salt to taste

    Preheat oven to 425 degrees. Spray a baking sheet with Pam. Sprinkle tortilla quarters with salt and ½ t chili powder and bake 8 minutes or until crisp. Work in batches. Heat oil and add cumin, 1 t chili powder and garlic and cook 30 seconds. Add pinto beans and bring to a boil stirring frequently. Lower heat and simmer 10 minutes then partially mash beans. Place 8 chips per plate and spoon bean mix over the chops. Top with cheese and microwave 30 seconds to melt cheese. Add salsa and avocado and garnish with cilantro.

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    June 14th, 2013adminLunch, Mexican, Sandwiches

    Looking for something a little spicy and a little different? This will definitely perk up your lunch ! The poblano pepper makes a great grilled sandwich – coupled with the bean and salsa mash, you barely want anything else – even the cheese becomes secondary (and that is often IMPOSSIBLE).

    Poblano Grilled Cheese

    Poblano Grilled Cheese

    4 servings
    305 calories per serving

    4 poblano peppers
    14 oz. can pinto beans
    3 T salsa
    1/8 t salt
    ½ c shredded low fat Cheddar cheese
    2 T low fat plain yogurt
    2 T chopped cilantro
    8 slices 45 calorie per slice whole wheat bread
    ICBINB Spray

    Place peppers in a glass bowl, cover with plastic wrap and microwave 4 minutes to soften. Let sit covered until cool. Mix beans with salsa and salt and mash most of them to form a paste. Mix cheese with yogurt and cilantro. Heat a Panini maker or indoor grill with a press. Spread the bean mix on 4 slices of bread and then top with the cheese mix. Split the peppers in half and remove the seeds then place peppers over the cheese and finish the sandwich. Spray both sides of the sandwiches with 5-6 squirts of ICBINB spray. Grill until golden brown.

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    May 28th, 2013adminDinner, Lunch, Sides, Summer

    At only 160 calories, make this one often ! The lite buttermilk, lemon and wine is a nice change from your typical mayo and vinegar dressing. The flavor is right on and this will definitely satisfy your potato salad craving.

    Light Potato Salad

    Light Potato Salad

    12 servings
    160 calories per serving

    4 lb. small red potatoes, quartered
    Salt and pepper to taste
    ¼ c dry white wine
    4 T lemon juice
    ½ c low fat buttermilk
    ¼ c low fat mayo
    1 T Dijon mustard
    1 c packed basil leaves sliced very thin
    Cilantro for garnish

    Add cold water to potatoes to cover them by 2 inches, cover and bring to a boil then add 1 t salt, recover and reduce heat to medium low and cook 10-15 minutes or until tender. Drain. Add wine and 1 T lemon juice them toss and cool to room temperature.

    Whisk buttermilk, mayo, mustard, ¼ t salt, pepper and 3 T lemon juice. Blend well and then toss with potatoes and basil.

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    May 20th, 2013adminDinner, Lunch, pork, Soups, Tex Mex

    Tender pork, spicy broth – the flavor is just fantastic ! If you don’t enjoy spice, just remove the jalapeno and you will still end up with a great tasting pork soup.

    Southwest Pork Soup

    Southwest Pork Soup

    4 servings
    325 calories per serving

    Pam
    1 c onion, chopped
    2/3 c green bell pepper, chopped
    1 c chopped mushrooms
    1 T minced garlic
    1 jalapeño pepper, seeded and minced
    1 lb. pork tenderloin in bite sized pieces
    2 c chicken broth
    2 c beef broth
    1 c water
    2 t chili powder
    1 t ground cumin
    1/2 t salt
    1/4 t pepper
    15 oz. kidney beans, rinsed and drained
    14 oz. can diced tomatoes, undrained
    2 T cilantro, chopped
    1 c avocado, diced

    Heat a non stick soup pot then spray with Pam. Add onion and cook 5-6 minutes adding a bit of hot water if necessary to keep onions moist. Add pepper, mushrooms, garlic and jalapenos and cook another 3 minutes then add pork and cook another 10 minutes. Add broth, water, spices, beans and tomatoes and bring to a boil then reduce heat and simmer 10 minutes. Stir in cilantro just before serving. Spoon into bowls and top with avocado pieces.

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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 28th, 2013adminLunch, MUFAs, Salads, turkey, Vegetables

    Cobb salads are a perfect lunch. They are packed with protein and give you the energy to get through the afternoon without any ‘3 o’clock sleepies’.

    Turkey Cobb

    Turkey Cobb

    8 servings
    200 calories per serving

    12 c mixed salad greens
    6 oz. thin deli sliced roasted turkey breast, cut into strips
    1 chopped avocado
    1 ½ c grape tomatoes, halved
    8 slices bacon, cooked and crumbled
    3 hard boiled eggs cut into wedges
    1 c low fat shredded cheddar cheese
    8 oz. light balsamic vinaigrette dressing

    Place greens on a platter and then lay other ingredients in strips across the top. Place dressing on top of individual portions.

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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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    April 21st, 2013adminAppetizers, Cajun, Lunch, Sandwiches

    This is a sandwich that makes your mouth happy :) The combination of the Cajun flavoring on the chicken along with the roasted red pepper and pepperoncini is just perfect. This one is a sure crowd pleaser and cut into strips, would make a great appetizer.

    Grilled Cajun Chicken Sandwiches

    Grilled Cajun Chicken Sandwiches

    1 serving
    330 calories per serving

    2 slices Italian bread
    1 ½ t light mayonnaise
    6 slices Cajun spiced deli chicken breast (if unavailable, sprinkle roasted deli chicken with some Cajun seasoning)
    3 strips jarred roasted red peppers
    1 small pepperoncini pepper sliced
    1 no fat cheese slice (Kraft Singles are nice and creamy!)
    2 t lite Italian dressing

    Brush the outside of the sandwich with the dressing and cook in a skillet 3 minutes per side or until golden brown. Spread mayo on bread and then add all the ingredients.

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