deLIGHTful

white chicken chili

2006-10-10T10:36:00.000-07:00

I love cooking in the crock pot once it starts turning cool. there is something about the lingering smell of the food all day long. i made this delicious chicken chili.

ingredients:
6 skinless chicken breasts
1 large onion chopped
2 cloves garlic minced
14 1/2 ounces chicken broth
1 tsp cumin
1 tsp oregano
1 tsp salt
1/4 tsp cayenne pepper
32 ounces great northern beans
1 can chopped green chilis
2-3 tbsp lemon juice
2-3 tbsp corn starch
monterrey jack cheese
sour cream

mix chicken broth, onion, green chilis, cumin, oregano, salt, and cayenne pepper in the crockpot. add the chicken on top. cover and cook on low for about 4-5 hours.

remove the tender chicken breasts and cut into cubes. return the chicken to the crockpot. add beans, lemon juice, and corn starch. (i used the corn starch to thicken it up a little, be sure to mix it with a little cold water before adding it to the chili) cook on low until everything is hot. when it is done sprinkle with monterrey jack cheese and sour cream. we had this with cornbread muffins.

baked spaghetti squash pizza

2006-10-10T09:54:00.000-07:00

i got the recipe for the squash from the south beach gourmet on a south beach forum. i have a link to her blog.

ingredients:
3 cups cooked spaghetti squash (squeeze water from squash)
1/2 cup lowfat cheese
1 egg plus 1 eggbeater (slightly beaten)
2-3 tbsp italian seasoning
1 tbsp minced garlic
1/3 chopped onion

mix all together and press into a pizza pan. i used a 9X9. bake at 375 for about 15-20 minutes. let cool and top with toppings. bake again until cheese is melted.

i topped mine with sugar free pizza sauce, onions, tomatoes, bell peppers, tvp, jalapenos, shredded mozzerella and parmesan cheese. it was very good. my son liked it too, minus the jalapenos.

a note on cooking spaghetti sqash:
*bake it: pierce the whole shell several times with a large fork and place in a baking dish. cook squash in a preheated oven at 375. cook for about 1 hour or until flesh is tender.
*boil it: heat a pot of water large enough to hold the whole squash. when water is boiling, place the squash in the pot for about 25-30 minutes, depending on its size. when a fork easily goes in to the flesh, the squash is done.
*microwave it: cut squash in half lengthwise; remove seeds. place squash cut sides up in a microwave dish with 1/4 cup water. cover with plastic wrap and cook on high for 10-12 minutes, depending on size of squash. add more cooking time if necessary. let stand covered for 5 minutes.

after the squash is cooked by whichever method, remove the seeds and strands with a fork.

spicy korean cabbage

2006-10-10T07:59:00.000-07:00

i was in the mood for a good stir fry. i bought an excellent vegan stir fry sauce and had to try it out.

ingredients:
1 head of cabbage chopped
1/2 large onion diced
1 large bell pepper diced
1 tbsp garlic minced
1 large zucchini chopped
2 stalks celery w/ leaves chopped
2 tomatoes chopped
1 package quorn chicken tenders (i used meatless chicken, but you could always use the real thing)
1/4 cup spicy korean barbeque stir fry sauce
olive oil

saute the cabbage, onions, bell pepper, celery, and garlic in a little olive oil. (if using real chicken cook it and dice it separately) add in the chicken pieces when all veggies are tender. add in the tomatoes and then the sauce. i just sauteed it until it was all pretty tender. i added a little barley to mine, you could always add brown rice after cooking.

eggplant pizza slices

2006-10-01T17:28:00.000-07:00

so, we went to the farmer's market and they had some beautiful fresh veggies and fruits. i picked up apples, peaches, bell peppers, white eggplant, tomatoes, and zucchini. then i came home and decided to make some eggplant pizza slices. i really like grilled eggplant, but this is probably my favorite way to eat eggplant.
ingredients:
3 small eggplants
1 bell pepper (i used a yellow one because it is a little sweeter and i had the spicy jalapenos.)
1/2 purple onion
1 medium tomato
1/4 cup jalapenos
1/2 cup tvp or use hamburger meat
soy pepperoni slices or use turkey pepperoni
1/4-1/2 cup pizza sauce
1/2 cup mozzerella cheese
1 tbsp italian seasoning
parmesan cheese

i sliced my eggplant lengthwise. mine were pretty small so it made between 5-6 slices per eggplant. if it is a large eggplant, i usually slice it in half first. bake them in the oven for about 15 minutes at 400, to get them a little tender. spray the pan really good to avoid sticking. i also sprinkled a little salt and pepper on them.

take them out of the oven and flip them over. spread pizza sauce, add chopped bell pepper, onion, jalapenos, tomato, meat, and pepperoni. top with the mozzerella cheese and sprinkle with parmesan. then sprinkle the italian seasoning on top. bake for another 15-20 minutes or until the cheese is melted.

comfort food

2006-09-30T17:19:00.000-07:00

this is just good ol' home cooked comfort food. my husband likes pot roast and this one turned out really well. it was very tender and had a great flavor.ingredients:
2-3 lb pot roast
1 can mushroom soup
1 package dry onion soup mix
2 cans beef broth
10-12 red potatoes
10-12 baby carrots
1/2 yellow onion sliced thick

cut the potatoes. put the carrots, potatoes, and onions into the crockpot. put the roast on top of the veggies. mix the onion soup mix into the cans of beef broth. pour the broth and mushroom soup over the top of the roast. cook for 6-8 hours on low.

after it is cooked. take the roast and veggies out. save the broth. add 2 tbsp flour to the broth to thicken it up a little and top it over the roast and veggies.

sweet potato fries

2006-09-30T16:24:00.000-07:00

gotta luv'em. these are so good. i like to make mine a little crispy around the edges. i usually peel my sweet potatoes and cut them up like fries. i microwave them piled in a bowl for about 4 minutes just to get them a little tender. i toss them with a little olive oil and sea salt. then line them up on a cookie sheet and bake them for about 45 minutes or until they look crispy. i usually turn them half way through. bake them at 425. these are also good sprinkled with cinnamon!!!

apple cinnamon bread pudding

2006-09-27T17:59:00.000-07:00

i remember when i was younger, one of my friend's grandmother made the BEST bread pudding. it was so delicious probably filled with white bread, sugar, whole milk and butter. but, it sure was good. i have made bread pudding a couple of times but not recently so i decided i would make up a batch with healthier alternatives. i have used bananas before and it was yummy, but this time my fruit of choice was the apple. i will have to make the banana bread pudding again and take photos. i was inspired to do this recipe by gretchen the kitchen goddess. check out her blog in my links. i think i will also try her chocolate chip bread pudding because it looks and sounds wonderful. she has some very good recipes on her blog.

ingredients:
4 slices cubed whole wheat bread (i used a sprouted 7 grain carrot bread made by a local bread company with natural and organic ingredients)
1 cup rolled oats
2 1/2 cups soymilk
3 egg whites
1 1/2 tsp cinnamon
3 apples cored, peeled and diced (i used 1 1/2 apples and 2 containers of natural applesauce)
1/4 cup pure honey
2 tbsp maple syrup (i used organic, but you could also use sugar free)
1/4 tsp vanilla
1/4 tsp apple pie spice

in one bowl, mix together cubed bread, oats, soymilk, egg whites, cinnamon. let this sit for 25 minutes while you are getting the apples ready.

in another bowl add the diced apples, honey, maple syrup, vanilla, and apple pie spice. mix together.

add the apple mixture to the bread mixture. mix well. pour into a sprayed baking dish. sprinkle cinnamon on top.

bake at 350 for about 40 minutes. you want to bake until the top is golden brown and the center is done. this can be served warm or cold. keep it in the refrigerator. i put a dollup of whip cream on top and sprinkled with a little homemade granola. it was spectacular!!

broccoli and cauliflower bake

2006-09-27T17:41:00.000-07:00

prepacked veggies are so quick and easy to use. for this i used both the broccoli shreds (these are great with ranch on top too.) and cauliflower. in this dish i used one of my favorite spices, cumin. it has such a great smoky flavor, but not hot. excellent in this dish.

ingredients:
1 bag of broccoli shreds
1/2 bag of fresh or frozen cauliflower chopped (if frozen thaw first)
1 large bell pepper diced
1/2 purple onion diced
1 garlic clove minced
1 whole large tomato diced or can of diced tomatos (i used a can of diced tomatos this time)
3/4 cup 1% or 2% milk
1/2 cup cheddar cheese
1/2 cup monterey jack cheese (adds to the smokey flavor with the cumin)
1/4 cup parmesan cheese
2 egg whites or 1 whole egg
1 tbsp cumin
1/4 tsp salt
1/4 tsp pepper

saute the bell pepper, onion, and garlic in about a tablespoon of olive oil. saute until tender. stir in the remaining ingredients. simmer on medium heat for about 5 minutes.

transfer mixture to a baking dish that is sprayed with cooking spray. bake at 350 for about 40 minutes. stirring halfway through.

the cumin in this dish is what truly makes the dish wonderful.

yummy cauliflower

2006-09-27T17:35:00.000-07:00

mmmm....caulfilower. it is good mashed, baked, and especially fresh. today, i made it baked with a little Mrs. Dash sprinkled on top.

i used a bag of fresh cauliflower. toss the cauliflower with Mrs. Dash table blend (i am sure any of the others would taste great too. i like Mrs. Dash because it combines some great spices together without adding salt.) i used a pinch of salt and pepper. also used a little olive oil to avoid sticking.

i baked it at 350 for about 30-40 min. take it out when the cauliflower starts turning a golden brown.

eggie veggies

2006-09-27T16:45:00.000-07:00

fresh veggies are the best. i needed to add some to my breakfast meal so i just scrambled it all up.

4 egg whites
1 whole zucchini chopped
1/4 cup bell pepper
1/2 cup chopped tomato
1/4 cup chopped purple onion
1/4 cup shredded cheddar cheese

mix together and scramble like you would scrambled eggs. after you scramble sprinkle a little parmesan cheese on top. this makes enough for leftovers. just reheat and eat. yummy and quick!!

apricot granola bars

2006-09-27T16:30:00.000-07:00

these were very good. my son really loves them and he likes mixing it up in the bowl too. they are very filling.

dry ingredients:
1/2 C oatmeal
1/2 C amaranth flour or whole wheat flour
1/4 C wheat bran
1/2 C crushed cereal (i used Kashi)
1 tsp baking powder
1/4 tsp cinnamon
1/3 C carob chips (this time i used carob powder instead of the chips, chips are better)

wet ingredients:
1/8 C chopped almonds
1/2 C dried apricots chopped
1/8 C raisins (cranberries are excellent in this)
1/2 C honey
2 tsp melted butter
3 egg whites
1/4 tsp almond extract
1/4 tsp coconut extract

in one bowl, mix all dry ingredients together. in another bowl, mix all wet ingredients together. then mix the wet ingredients into the dry. spray an 9X9 baking pan and bake at 350 for 20-25 minutes. (until the center is done)

bacon and egg cups

2006-09-23T17:07:00.000-07:00

my son really likes these. they are simple to make and my husband enjoyed them too.

ingredients:
4 egg whites
2 whole eggs
6 slices of bacon cooked and crumbled
1/2 cup cheddar cheese

whisk the egg whites and whole eggs together, add in the crumbled bacon and cheese.
(make sure the bacon is cooled off before adding it in) pour into muffin pans about 2/3 full.
bake at 350 degrees for 20-25 minutes or until top turns golden brown.

my husband liked these on a whole wheat english muffin.

honey vanilla chamomile oatmeal

2006-09-17T17:06:00.000-07:00

my breakfast this morning was inspired by a great friend of mine, laurie. i made a cup of honey vanilla chamomile tea and then added the tea to the oatmeal. i used steel cut oats and cooked them in the microwave. it had a hint of honey and vanilla. i also added a dash of cinnamon. great combination.
i think i will experiment with other tea flavors.

salmon with lemon dill sauce

2006-09-17T15:31:00.000-07:00

i really like grilled salmon, but it was raining and i decided to cook it in the oven. it turned out very nice. great flavor with the lemon dill sauce.

i used frozen wild salmon fillets. preheat oven to 425 and cook brushed with a little olive oil for 20 minutes. i like them grilled better, but this way was good too.

for the sauce, i used 1/4 cup sour cream, 1/4 cup plain yogurt, 1 1/2 tbsp dijon mustard, 1 tbsp lemon juice and 2 tsp fresh dill chopped. whisk this sauce together and top it on the salmon when they are finished.

mixture of veggies

2006-09-17T15:23:00.000-07:00

veggies are a staple. you must have them. i eat veggies in many different ways. today i made a stir-fry with a mixture of fresh and frozen veggies.

first i steamed all of the veggies to get them a little tender,

then i sauteed fresh chopped purple onions, fresh green, red, and yellow peppers, fresh broccoli, yellow squash, green beans, carrots, (frozen)sugar snap peas, and canned water chestnuts in a little extra virgin olive oil. i added a dash of salt, fresh ground black pepper, and garlic powder.

this was a delicious mixture and all of the flavors complimented each other quite well.

guacamole

2006-09-12T15:04:00.000-07:00

my guacamole is fantastic. if you like your guacamole a little chunky, then you will love this one. the hint of lime is what seals the deal. i love to eat it with blue corn tortilla chips or rolled up in a corn tortilla.
ingredients:
3 avocados, peeled and diced
1/2 purple onion, diced
1/2 large tomato, diced
1 clove garlic minced
1 jalapeno pepper, finely chopped
2 tbsp fresh lime juice
dash of salt

in a bowl, mash avocados until chunky. add tomato, onion, pepper, garlic, lime and salt. mix all together. serve with tortilla chips, veggies, or soft tortillas

yogurt dip with fresh fruit

2006-09-12T13:23:00.000-07:00

i love all fruits and today i was in a fruity mood. i cut up some star fruit (a combo of flavors, think plum meets lemon meets pineapple) very good and pretty! also cut up some honeydew nectarine and peaches.

for the dip, i used 1/2 cup plain yogurt, 1/2 cup whip cream (not in can), lemon juice, and a little lemon zest. it was a sweet, tangy and delicious dip with the fruit mixture.

cabbage goulash

2006-09-11T16:58:00.000-07:00

i love love love cabbbbaaaaggggeee!!!
i love raw cabbage, cooked cabbage, and roasted cabbage.
i love cabbage anyway ya cook it. this is a very easy, tasty and light meal.

ingredients:
1 head of cabbage chopped
1/2 onion chopped
1 bell pepper chopped
1 tbsp garlic
1 cup tvp or hamburger meat
1 fresh tomato chopped
1 tsp cumin
1 tsp chili powder
salt to taste
cracked pepper
couscous or brown rice

in a pan sauté the cabbage, onion, garlic, and bell pepper in olive oil until tender. add the cooked tvp or hamburger meat and tomatoes. add in the seasonings and let it simmer.

spoon mixture over couscous or brown rice. it is also good by itself.

kid friendly egg tacos

2006-09-11T15:59:00.000-07:00

making the egg tacos kid friendly is pretty easy too. my son loves to eat the tacos when i make them, but for his i just put in eggs, cheese, and sour cream all rolled up in a corn tortilla. he thinks he is eating the same thing and loves it. i even put a little guacamole on the plate so he can dip it. he thinks he is big time then!!

egg tacos

2006-09-11T14:41:00.000-07:00

i like making egg tacos for breakfast. i tend to like things a little hot and spicy. so usually there are a lot of jalapenos and salsa added to things. i prepared this all in the mircowave and it comes out perfect.

ingredients:
3 egg whites
soft spread swiss cheese or cheddar cheese
1/4 cup black beans (drained and rinsed)
corn tortilla
salsa
jalapenos
butter spray
sour cream (optional)

in a bowl beat the egg whites. spray a microwave safe bowl with butter spray and add the eggs. cook in the mircrowave for about a minute. (times may vary) just cook until the eggs are not runny. set eggs aside. spread the cheese on the corn tortilla and top with beans. put in microwave for about 25-30 seconds. top with the eggs, jalapenos, salsa and sour cream. if possible roll it up, if not enjoy with a fork!

black bean hummus

2006-09-11T13:56:00.000-07:00

this is a great dip to have around the house and it is super easy to fix.

ingredients:
1 can (15 ounce) black beans; drain and reserve liquid or use olive oil
1 clove garlic
1 1/2 tbsp tahini
3 tbsp lemon juice
3/4 tsp cumin
1/4 tsp cayenne pepper
1/4 tsp paprika
1/2 tsp sea salt
1 tbsp parsley

mince garlic in the food processor. add black beans, 2 tbsp of the reserved liquid or olive oil, lemon juice, tahini, cumin, sea salt, cayenne pepper. process until it is smooth. add additional seasoning and liquid to taste. sprinkle parsley and paprika on top. enjoy with carrots, celery, bell peppers, or crackers. the possibilities are endless. keep hummus refrigerated.

stuffed portabella mushrooms

2006-09-10T10:02:00.000-07:00

these mushrooms were very delicious. they are creamy with a great flavor.

ingredients:
portabella mushroom caps
newman's light balsamic vinegerette
cream cheese
purple onions
slice of creamy swiss cheese (i used laughing cow)

wipe off the mushroom caps with a wet paper towell. line a baking pan with foil. brush both sides of mushrooms with balsamic vinegerette. place mushrooms on pan gill side down. bake at 400, for about 20 min.

take the mushrooms out and flip them over. mix together cream cheese, soft swiss cheese, purple onions and a couple of tablespoons of the balsamic vinegerette. spoon mixture into mushrooms and bake until cheese is golden brown or bubbly.

best ever carrot cake muffins

2006-09-10T08:47:00.000-07:00

this is my very favorite carrot cake muffin recipe. i love these. they are so tasty and not packed with fat and calories. i decided to make these in squares instead of muffin cups this time.

wet ingredients:
2 egg whites
1/2 cup soymilk
1/4 cup applesauce
1 can crushed pineapple (drained)
1 1/4 cups shredded carrots
1/2 tsp orange zest
1/4 cup raisins
1/4 cup chopped dried apricots
1/4 cup honey
1/4 cup packed brown sugar
1/4 cup crushed walnuts

dry ingredients:
1 cup whole wheat flour
1/2 cup all purpose flour
1 tbsp baking powder
1 tsp cinnamon
1/4 tsp salt
dash of nutmeg

frosting (optional)
1 package lowfat neufchatel cheese (cream cheese)
1/2 cup confectioner's sugar
1/2 tsp vanilla

preheat oven to 350. grease 9 muffin cups or use foil cupcake liners.

mix all wet ingredients in a bowl. mix all dry ingredients in a separate bowl. mix the wet and dry together. divide among the muffin cups. bake 20-22 minutes. cool completely before frosting.

frosting:
beat the cream cheese, vanilla, and confectioner's sugar together until fluffy. spread over muffins.

mashed cauliflower

2006-09-10T07:30:00.000-07:00

i really like cauliflower fresh, in soups, or even mashed up like potatoes.

ingredients:
bag of frozen cauliflower
1/4 cup chopped onion
1/2 cup chopped carrots
1/4 cup celery
1 tsp salt
cracked pepper
butter spray
splash of soymilk
slice of soft swiss cheese

place the cauliflower, onions, celery and carrots in boiling water. cook until soft and mushy. drain excess water. add remaining ingredients.

carrot cake flax muffins

2006-09-10T07:05:00.000-07:00

these muffins were good, but the next time i will not use as much flaxmeal and add ww flour.

wet ingredients:
4 egg whites
1/4 cup unsweetened applesauce
1/4 cup soymilk
1/4 cup honey
1 tsp vanilla
1/2 cup shredded carrots
1/4 cup raisins

dry ingredients:
3/4 cup flaxmeal
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp cinnamon
dash nutmeg

in a medium bowl, beat the eggs with a fork. add all wet ingredients. (i tossed the carrots in the food processor to shred them)

in a small bowl combine dry ingredients, then stir into egg mixture.

let stand for 5 minutes.

spoon into well greased muffin cups or use foil cups. bake at 350 for 15-18 minutes.

for the frosting, mix 2 tbsp cream cheese, honey, 1/2 tsp vanilla. spoon over top of muffins. muffins are best kept in the refrigerator.

sangria spritzer

2006-09-09T16:34:00.000-07:00

these are fun to make and they are a little bubbly. they are super easy and very refreshing. great to go along with the mahi mahi tacos. plus, you can enjoy several glasses before it equals one drink.

mix any brand of sangria already in the bottle (like a bottle of wine) with a diet lemon/lime flavored drink. i usually mix half and half. squeeze a couple of slices of fresh lime and orange in the drink and then drink up.

for a party, i have mixed up a big pitcher and then added the slices of lime and orange to float in the pitcher.

mahi mahi tacos

2006-09-09T16:10:00.000-07:00

i love mahi mahi tacos. they are probably one of my most favorite meals. they are quick and easy, plus they are healthy for you.

ingredients:
mahi mahi fillets
butter spray
cajun seasoning
purple onions
corn tortillas
fresh tomatoes
fresh bell peppers
guacamole
sour cream
fresh lime
jalepenos

season the mahi mahi with cajun seasoning. grill the mahi mahi wtih chopped purple onions. (spray a little butter spray or cooking spray on the grill pan to avoid sticking).

heat the corn tortillas in a pan, on the grill, or microwave.

spread guacamole on the corn tortilla and then just pile on all the goodies. i layered mine with mahi mahi, tomatoes, bell peppers, onions, jalepenos and then squeezed fresh lime over the top. add a dollup of sour cream. ENJOY!!

welcome!

2006-09-09T09:06:00.000-07:00

welcome to my food blog. i wanted to create a fun food blog that would show off my love for cooking and creating. all of the recipes are light and healthy and full of flavor. i follow the basic principles of the south beach diet and so most of the recipes will reflect that.