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  • ¾ cup water
  • ½ cup chopped onion
  • ½ teaspoon instant chicken bouillon granules
  • 2 cloves garlic, minced
  • ⅛ teaspoon ground black pepper
  • ½ cup light dairy sour cream
  • 2 tablespoons nonfat dry milk powder
  • 1 tablespoon all-purpose flour
  • 1½ cups shredded cooked chicken breast or turkey breast (about 8 ounces)
  • 1 (8 ounce) can no-salt-added tomato sauce
  • 1 4-ounce can diced green chile peppers, drained or 1 or 2 canned jalapeño chile peppers, rinsed, seeded and finely chopped (see Tip)
  • 2 tablespoons snipped fresh cilantro or ½ teaspoon ground coriander
  • Nonstick cooking spray
  • 4 (6 inch) corn tortillas, cut into 1-inch-wide strips
  • 1 cup canned black beans or kidney beans, rinsed and drained
  • ½ cup shredded reduced-fat Monterey Jack cheese (2 ounces)
  • Fresh cilantro leaves (optional)

Chicken Enchilada Casserole

I lightened up this enchilada recipe with a creamy filling that includes just a small amount of light sour cream, rather…

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  • 1 large head cauliflower, rinsed, tough outer leaves removed
  • 2-3 cloves fresh garlic, roughly chopped
  • 2 green onions, rinsed, roots and dried ends removed
  • 2 t. dried parsley
  • 2-3 T. water
  • Sea salt and freshly ground black pepper, to taste
  • 3-4 c. organic chicken or vegetable stock, divided
  • 4 oz. log goat cheese, cut into chunks

Cauliflower & Goat Cheese Soup

One of the great things about cauliflower is how well it takes on the flavors of other ingredients. In this case,…

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  • Non-stick olive oil spray
  • 2 large sweet potatoes, washed and peeled
  • sea salt, to taste

Baked Sweet Potato Chips

It takes a little trial and error to achieve the perfect crispy texture when making baked potato “chips.” Without that coveted,…

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  • Grapefruit, cut in half (as many as you want to make)
  • Honey or brown sugar
  • Cinnamon

Baked Grapefruit

If you’re looking for a truly easy recipe, try baked grapefruit and it will stop you dead in your tracks. It’s…

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  • ⅓ cup olive oil
  • 2 tablespoons white wine vinegar
  • Zest and juice from 1 orange
  • Salt & pepper to taste
  • ¼ cup olive oil
  • 2 ½ tablespoons rice wine vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 quarter sized pieces of ginger, peeled
  • 1 clove garlic
  • 1 teaspoon honey
  • 2 tablespoons water
  • ½ cup plain yogurt
  • Zest and juice from 1 lime
  • 1 teaspoon cumin
  • pinch of garlic powder
  • freshly ground pepper
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • ¼ cup olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon real maple syrup
  • ½ teaspoon oregano
  • 2 teaspoons lemon juice
  • 1 teaspoon parmesan cheese
  • Salt & Pepper to taste
  • ¼ cup tahini
  • 2 tablespoons brown or dijon mustard
  • 1 clove of garlic
  • Zest and juice from 1 large lemon
  • ½ cup water
  • ½ walnut sized shallot

Homemade Salad Dressing

I know it may seem like an extra step that isn’t really worth it, but making your own salad dressing can…

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  • mix-in vegetables: peas, carrots, cauliflower, green beans (or any of your choosing)
  • 1 inch piece of ginger, minced
  • 6 cloves of garlic, minced
  • 1 red onion, diced
  • ¾ cup vegetable broth
  • 10 oz. whole milk
  • 6 oz. can tomato paste
  • 1 cup of cashews
  • 2 cups of water
  • 1 tablespoon: yellow curry powder
  • ¾ tablespoon: garam masala
  • ½ teaspoon: nutmeg, turmeric, cumin
  • 1 small jalapeno, red pepper flakes or Sriracha to taste
  • ¼ cup chopped fresh cilantro leaves

Vegetable Korma

Of the many delicious meals Indian cuisine has to offer, vegetable korma will forevermore be at the top of my list.…

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