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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    May 25th, 2011adminDessert, Kid Friendly, MUFAs

    At 118 calories per cookie, these are a bit high cal, but they are so rich and so delicious that 2 definitely satisfy your sweets craving. A large portion of the calories is due to the walnuts in the recipe, but these are GREAT calories full of MUFA. So don’t feel too bad ;) Serve with a nice Low Fat Latte for a great dessert.

    Chocolate Drizzle Cookies

    Chocolate Drizzle Cookies

    30 servings
    118 calories per serving

    5 T unsalted butter, room temperature
    1 c sugar
    1 large egg
    1 t vanilla
    1 oz. bittersweet baking chocolate, melted and cooled slightly
    1 1/3 c flour
    1/3 c walnuts, finely chopped
    30 walnut halves
    Chocolate Glaze (see below)

    Beat butter on high 2 minutes or until smooth. Add sugar and beat until creamy. Add egg and vanilla and then stir in melted chocolate. Finally stir in flour and chopped nuts then cover and chill 1 hour. Preheat oven to 350 degrees and shape dough into 30 balls about 1 inch big and place on cookie sheets. Press a walnut half into each and bake 10-12 minutes and then cool completely. When cool, drizzle chocolate glaze on cookies and let sit until glaze is set.

    Glaze:
    Melt 1 oz. sweet baking chocolate and 1 T butter then add ¼ t vanilla, 1 c powdered sugar and 2 T skim milk.

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    February 6th, 2011adminDinner, Lunch, MUFAs, Sandwiches, turkey

    The avocado topping brings back much needed moisture to an often dry turkey burger. Feel free to add tomato and onion slices – they carry a minimum of calories. If you can’t get your hands on a nice ripe avocado, substitute Wholly Guacamole (a super fresh guac available in the refrigerator section of your market).

    Turkey Burger with Avocado

    Turkey Burger with Avocado

    2 servings
    330 calories per serving

    2 turkey burgers (Jennie-O)
    2 100 calorie buns (Arnold Select Sandwich Thins – multi grain)
    Pam
    1/2 c worth of avocado slices (about 6 slices) – or use some Wholly Guacamole (available at most markets)
    garlic powder
    salt and pepper

    Heat a pan on medium high. Remove from heat to spray with Pam. Heat frozen burgers according to package instructions (you can alternately grill or broil the burgers, but cook them slow so they do not dry out). When done, place on a bun and add 3 slices of avocado on the top.

    This makes the job of making avocado slices a breeze – tools such as these make perfect slices all the time !

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    December 2nd, 2010adminDessert, Kid Friendly, MUFAs

    If you don’t like the way the cookie crumbles, then this is not a recipe for you. But if you like crunchy little cookie bits like me, then these are heavenly ! And you get the added benefit of eating your MUFA since these have semisweet chocolate and nuts.

    Cookie Brittle

    Cookie Brittle

    48 pieces
    60 calories per serving

    ½ c margarine
    2 t vanilla
    3 T water
    1 t salt
    4 T Splenda
    1 c flour
    1 c semisweet chocolate chips
    1/2 c walnuts, chopped very finely

    Combine margarine, vanilla, water, salt and Splenda and beat until smooth. Stir in flour, chips and nuts and press into an ungreased 9×13 baking pan. Bake at 375 degrees 25 minutes. Remove from oven and score into pieces. Cool completely then break into pieces.

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    Wraps are a nice change from a sandwich – and they hold in the contents so much better than 2 slices of bread. Here is a standard turkey, bacon and tomato sandwich and because it is on a wrap you can add in some crumbled feta and avocado slices without worrying about them flying out the sandwich. And the avocado adds your MUFA for the meal :) Enjoy !

    Turkey and Feta Wrap

    Turkey and Feta Wrap

    1 serving
    300 calories per serving

    1 T Miracle Whip
    1 T low fat crumbled feta cheese
    1 Whole wheat wrap (80 calorie version by Smart and Delicious)
    ¼ c shredded lettuce
    4 slices deli turkey breast
    1 slice tomato, cut into strips
    2 slices turkey bacon, cooked
    ¼ c avocado slices
    Pepper

    Sprinkle turkey with pepper. Place it all in the wrap and roll it up ! Here is a video that will show you how to fold up a wrap securely

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    October 18th, 2010adminKid Friendly, Lunch, MUFAs, Sandwiches

    Simple, quick, and a great tasting lunch wrap.

    Turkey and Ranch Wrap

    Turkey and Ranch Wrap

    2 servings
    340 calories per serving

    1 T light Ranch dressing
    1 Whole wheat wrap (80 calorie version by Smart and Delicious)
    1 lettuce leaf
    6 slices deli turkey breast
    2 slices tomato
    1 Laughing Cow light cheese wedge
    2 avocado slices

    Spread the cheese on the wrap then fill with the rest of the ingredients and wrap it up. Here is a video that shows you how to make a wrap that does not leak :)

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    October 8th, 2010adminMUFAs, Snacks

    Think Cinnamon Toast Crunch Cereal – that is the flavor you get from this deliciously sweet treat. You can add or remove flavorings as you see fit – I added bunch more cardamom than the recipe calls for because I am addicted to it’s flavor :) This is a perfect healthy treat with tons of MUFA for you ! The won’t last long – you might want to make 2 batches !

    Candied Walnuts

    Candied Walnuts

    Makes 5 cups
    2 T nuts = 129 calories

    1 egg white
    1 t water
    5 c walnut pieces
    1 c sugar
    1 t cinnamon
    1/4 t nutmeg
    ¼ t cardamom
    1/8 t ground cloves
    ½ t salt
    Pam

    Preheat oven to 325 degrees. Spray a baking sheet with pam. Mix egg white with water and add nuts and mix well. Combine spices and toss with nuts. Spread on pan and cook 30 minutes. Cool completely and store in an airtight container.

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    July 19th, 2010adminLunch, MUFAs, Salads, Tex Mex, Vegetables

    What a symphony of flavors ! Your mouth doesn’t know what to be the happiest about – is it the pine nut accent? Or the spicy pepperjack cheese? Or the creamy avocados? Or the smoky chipotle dressing? This is one of THE BEST salads I’ve ever made.

    Southwest Spinach Salad

    Southwest Spinach Salad

    4 servings
    300 calories per serving

    8 c fresh baby spinach
    1/2 c corn with sweet peppers
    1/3 c halved black pitted olives
    2 T chopped fresh cilantro
    2 oz. diced pepper jack cheese
    2 plum tomatoes, cut into 8 wedges each
    2 hard boiled eggs, quartered
    1 ripe avocado cut into 16 slices
    3 T lime juice
    2 T oil
    1 t chopped chipotle pepper in adobo sauce
    1/8 t salt
    1 garlic clove, minced
    2 T toasted pine nuts
    A few extra squirts of lime juice if you like your salad nice and ‘wet’

    Combine spinach, corn, olives, cilantro and cheese. Place 2 c worth on each plate. Arrange tomato, egg and avocado slices atop the spinach. Combine lime juice, oil, chopped chipotle, salt and garlic. Whisk well and pour over salads. Sprinkle with pine nuts.

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    May 17th, 2010adminLunch, MUFAs, Sandwiches

    Take out the Bacon, replace it with avocado and you have an ALT instead of a BLT. You still have the bacon flavor since you have Bacos in here, but the main flavor is the avocado. So get your MUFA on and have a great sandwich for lunch today !

    ALT Sandwiches

    ALT Sandwiches

    4 servings
    290 calories per serving

    Even though there are bacon bits here, the main star of this sandwich is the avocado, so I call it an ALT instead of a BLT.

    ¼ c low fat mayonnaise
    2 T bacon flavored veggie bits (Bacos)
    8 slices of toast
    4 lettuce leaves
    1 avocado, pitted and sliced
    2 large tomato, sliced

    Combine mayo and bacos and mix well then spread of 4 pieces of toast and layer with lettuce, avocado and tomato.

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    May 11th, 2010adminAsian, Lunch, Salads, Sides

    Though the dish packs some calories, it is all good MUFA calories – olive oil, seeds, nuts. So I go ahead and eat it as a lunch instead of a side. The dressing is just superb – the soy added to the Italian dressing gives it such an Asian flair. And the added crunch from the ramen noodles make this a great salad !

    Asian Salad

    Asian Salad

    12 servings
    260 calories per serving

    1 envelope Good Seasons Italian Salad dressing mix
    1/3 c sugar
    2 T soy sauce
    2 3 oz. Packages of ramen noodles
    2 16 oz. bags of coleslaw blend
    4 green onions, sliced
    ½ c roasted sunflowers
    ½ c sliced almonds

    Prepare salad dressing mix according to package instructions. Stir in sugar and soy. Break noodles and discard seasoning packet. Add coleslaw, onions, seeds and nuts, Mix and add dressing and toss to coat well.

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    April 26th, 2010adminMUFAs

    MUFAS are monounsaturated fatty acids. They are the ‘healthy’ fats that we find in food such as avocados, olives, olive oil, dark chocolate, peanut butter, and nuts and seeds of all types. Many times people following low cal meal plans leave this out of their diets because the food items containing MUFAs are high in calories. DON’T DO IT !

    For weeks I have been ‘stuck’. After dropping 30+ pounds consistently losing a pound a week, week after week, all of the sudden for a month or more I am stuck. Many dieters call this a plateau and they scream about it. I see why – here I am eating right, even lowering my daily caloric intake, my activity level is the same or higher – and I cannot continue dropping the pounds. What’s going on?

    Well, I looked back and realized that I had been foregoing the MUFAs to increase other caloric intake. It was not even junk that I was adding – it was more veggies and fruits. Alas !

    So last week I go back to peanut butter or yummy Barney Butter almond butter on my toast in the mornings. I add back semi-sweet chocolate chips as a nice little after lunch or dinner snack. I add back guacamole / avocado. And I add back a bit more olive oil and olives. Guess what? I’m down 2 pounds in a week !

    It can only be the MUFAs ! Be sure to add them to your meal plans. As well as helping you feel satisfied (don’t all high fat items make you happy? hehehe) they supposedly also help your body flush out other not so healthy fats. Whatever the case, I am a believer – I have seen it for myself now and I’ll be making more room in my diet for the MUFAs I need to keep losing weight and reaching my goals :)

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