I use McAfee personal firewall plus at home and it lists everything that uses the internet and lets you change the settings to block or restrict to outbound only.
Check your firewall/router logs. Most firewalls will log the traffic if you turn that option on. But the logs are limited due to the amount of memory the router/firewall has. But most of them will let you forward the log to a PC so that you can keep all the log details stored on the PC and not the router.