Thursday, December 17, 2009
Thursday, October 29, 2009
One medium sized pumpkin
1. Preheat oven to 400°F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.
2. In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add a half tablespoon of salt for every cup of water (more if you like your seeds saltier). Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain.
3. Spread about a tablespoon of olive oil over the bottom of a roasting pan. Spread the seeds out over the roasting pan, all in one layer. Bake on the top rack until the seeds begin to brown, 10-20 minutes. When browned to your satisfaction, remove from the oven and let the pan cool on a rack. Let the seeds cool all the way down before eating.
1 block silken tofu
1 regular size bag of semi sweet chocolate chips
1/4 cup strongly brewed black coffee
1-2 tablespoon vanilla flavoring
graham cracker pie crust
fresh raspberries (optional)
1. Melt chocolate chips in the microwave or on stovetop.
2. Blend together: tofu, chocolate chips, coffee, and vanilla.
3. Pour into graham cracker crust and chill 1-2 hours in the freezer, or 4 or more hours in the refrigerator.
4. Garnish with fresh raspberries when serving.
Preparation time: 15 minutes plus 2 hours chilling
Monday, October 26, 2009
* 1 (16 ounce) can black beans, drained and rinsed
* 1/2 green bell pepper, cut into 2 inch pieces
* 1/2 onion, cut into wedges
* 3 cloves garlic, peeled
* 1 egg (ex-large)
* 1 tablespoon chili powder
* 1 tablespoon cumin
* 1 teaspoon Thai chili sauce or hot sauce
* 1/2 cup bread crumbs OR crushed crackers work even better to stick the beans together.
DIRECTIONS:1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.2. In a medium bowl, mash black beans with a fork until thick and pasty.3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Monday, October 5, 2009
1 cup water
3 tablespoons olive oil
1 1/2 teaspoons white sugar
1 1/2 teaspoons salt
1/4 teaspoon Italian seasoning
1/4 teaspoon ground black pepper
1 tablespoon dried rosemary
2 1/2 cups bread flour
1 1/2 teaspoons active dry yeast
Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Select white bread cycle; press Start.
Friday, October 2, 2009
Thursday, October 1, 2009
2 pounds yellow squash, cut in 3/4-inch cubes
1 cup chopped onion
1 teaspoon salt
1/4 teaspoon freshly ground pepper, or to taste
4 tablespoons butter
1 cup saltine crackers, crumbled
1/2 cup milk
1 cup shredded Cheddar cheese
1/2 cup pecans, finely chopped, or buttered bread crumbs
Place the squash, onion, salt, and pepper in a large saucepan. Add a small amount of water. Cover and cook the squash until tender, stirring occasionally and adding more water if necessary. Drain the squash and onions; return to the pan and stir in the butter. Taste and adjust seasonings, adding more salt and pepper to your taste.
Butter a 1 1/2-quart baking dish well. Stir the crumbled crackers into the squash mixture, and turn into the buttered casserole. Pour the milk over the squash and sprinkle with the cheese and chopped pecans or crumbs. Bake at 350°, uncovered, for 20 minutes, until the milk is absorbed and the squash casserole is bubbly. Serve hot. Serves 4 to 6.
Makes 6 to 8 (side dish)
Active time:1 hr
Start to finish:1 1/2 hr
Sounds kinda gross? WRONG!! It taste GREAT! My 6yr old didn't like it but my husband, 15yr old and 3yr old did. :) Check your teeth for green after this meal cuz its HEALTHY!!
2 tablespoons olive oil
2 medium onions, halved lengthwise and thinly sliced lengthwise
1 lb cabbage, cored and cut crosswise into 1/3-inch-thick slices (4 cups)
1 lb kale, stems and center ribs removed and leaves coarsely chopped (12 cups)
1/2 lb carrots, cut into 1/4-inch-thick matchsticks
1/2 cup water
2 tablespoons soy sauce
1/2 teaspoon salt
1 1/2 cups fine fresh or dried bread crumbs, preferably whole wheat
7 oz firm tofu
1 oz finely grated Parmigiano-Reggiano (1/2 cup; see Tips)
1/3 cup olive oil
2 teaspoons dried basil, crumbled
1 1/2 teaspoons dried oregano, crumbled
1 teaspoon paprika
1 garlic clove, chopped
1/4 teaspoon salt
Put oven rack in middle position and preheat oven to 350°F.
Heat oil in a deep 12- to 14-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until softened and beginning to brown, about 5 minutes. Reduce heat to moderate and add cabbage, kale, carrots, water, soy sauce, and salt. (Skillet will be full, but volume will reduce as vegetables steam.) Cook, covered, stirring occasionally, until vegetables are just tender, 10 to 15 minutes. Transfer to a 13- by 9-inch glass baking dish.
Pulse all topping ingredients together in a food processor until combined well. Alternatively, mash ingredients together in a large bowl with a potato masher. Sprinkle tofu mixture over vegetables in baking dish and bake, uncovered, until topping is golden brown and vegetables are heated through, 15 to 20 minutes.
Recipe by Ian Knauer...whoever the heck that is. ;)
These are so much better then they sound. I couldnt believe how yummy they were and they are so healthy too.
8 medium red, yellow, or orange bell peppers but i used green anyway cuz im bad like that...
1/2 –inch trimmed off tops, stemmed, and seeded
1 cup long-grain white rice but i used brown, uncooked
1 teaspoon olive oil
1 medium onion, diced
3 medium garlic cloves, minced
1 14.5-ounce can black beans, drained and rinsed
1 15.5-ounce can diced tomatoes, drained
1 cup frozen or fresh corn (if frozen, make sure to thaw)
1 cup 2% shredded cheddar or pepper Jack cheese
¼ cup cilantro, chopped
Fresh ground black pepper
1) Adjust an oven rack to the middle position and preheat your oven to 350F.
2) Bring 4 quarts water to a boil in a large pot. Add 1 tablespoon salt and bell peppers, and cook for three minutes. Remove peppers from water, drain, and place cut-side-up on paper towels. Bring water back up to a boil, and add rice. Cook for 13 minutes, stirring occasionally, then drain and add to a large mixing bowl.
3) Meanwhile, in a large, nonstick saucepan, heat the oil over medium heat. Add onion and jalapeno, cover, and cook for 8-10 minutes, stirring occasionally. (Onion should be soft at end.) Add garlic and cook for another 30 seconds, until just fragrant. Add black beans, tomatoes, and corn, and heat through, 2 minutes. When finished, pour mixture into the bowl with the rice.
4) Add cheese, cilantro, and salt and pepper to taste to the bowl. Mix throroughly.5) Carefully and loosely stuff each pepper until filling is even or slightly over the top of the rim. Place peppers cut-side up in a baking dish (not too crowded together), and bake 25 to 30 minutes, or until filling is hot.
Approximate Calories, Fat, Fiber, and Price Per Serving320 calories, 4.7 g fat, 6.6 g fiber, $1.57
Monday, September 28, 2009
1 T olive oil
1 onion, chopped
2 cloves garlic, minced
1 to 1-1/2 lbs leftover turkey, cut into ½” chunks OR use ground turkey or ground chicken
21 oz diced tomatoes
1 14 oz can kidney beans, liquid included
1 14 oz can black beans, liquid included
1 T dried oregano
1 T dried basil
1-1/2 T chili powder
2 t cumin
dash cayenne pepper
Salt and pepper to taste
1) Over medium heat, saute the onion and garlic in the olive oil until soft.
2) Add the turkey and cook just long enough so it’s warm.
3) Add the tomatoes, beans, oregano, basil, chili powder, cumin, cayenne pepper, Stir.
4) Turn heat to low, cover, and simmer for 45-50 minutes.
5) Remove cover and let liquid reduce for 15-20 minutes.
6) If necessary, season to taste.
Serve with grated cheddar, sour cream and corn chips if you are feeling saucy. ;)
Sunday, July 26, 2009
Saturday, June 13, 2009
Wednesday, May 20, 2009
When i made this cornbread i halved the recipe to just make one pan. This cornbread is so good though that you may want to make the whole batch. :D
4 eggs, beaten
2 sticks of melted butter
1 med onion, chopped
1 12oz carton of cottage cheese
1 pkg chopped broccoli, thawed
1 handful of shredded cheddar cheese
2 boxes jiffy cornmeal mix
Take a 12-inch cast iron skillet and grease it with oil. Preheat skillet to 350
Mix the eggs, melted butter, onion, cottage cheese, shredded cheese, and broccoli in a bowl. Add jiffy mix and stir until blended. Pour the mixture into the greased skillet. Bake at 350 for 45 minutes to an hour.
Cut and serve
Sunday, April 19, 2009
(with cantaloupe and yellow squash)
Prep time:20 min .....Total 75 min (3hr refrigerated) ......serves 8
2(3-OZ) pks instant banana pudding mix
1/2 cup cantaloupe puree
1 cup banana puree (mushed up over ripe bananas work well)
1/2 cup yellow squash puree
1/4 cup water
1 large banana, thinly sliced plus one more sliced for garnish
1(9inch) store-bought graham cracker crust (Arrowhead mills makes a healthy version)
1/2 pint fresh raspberries
1. In a large bowl combine the pudding mix, cantaloupe , banana and squash purees and add water. Stir with a wooden spoon until smooth.
2. Spread the banana slices in a single layer over the bottom of the pie crust. Pour the pudding mixture over the bananas and smooth top. Cover and chill until firm, about 3 hours, or freeze 1 1/12 hours.
3. Just before serving, decorate with raspberries and banana slices. :)
Sunday, March 15, 2009
First you will need to steam some beets and after they cool, you puree them in a food processor or get a can of beets and puree it in a blender if you want it to be faster. Don't get beets with vinegar added. :) You will need 1/4 cup of the puree and you can freeze the rest for later.
These pancakes are very healthy and a full protein meal.
1/2 cup whole wheat flour
1/2 cup white four
1tsp baking soda or powder
1/4tsp of salt
1 cup milk or buttermilk
2TBS maple syrup ( i didn't use any)
Ingredients to add later
1/2 cup of ricotta cheese
1/4 cup of beet puree
1tsp pure vanilla
1/2 tsp of cinnamon
Fresh or thawed frozen raspberries
Take the dry ingredients and mix them all together.
Melt the 2TBS butter in a pan or microwave and mix it with the wet ingredients.
Mix the wet and dry ingredients together until there are no lumps.
Add the beet puree, ricotta cheese, cinnamon and vanilla to the mixture. If it seems to runny then you can add a little more flour to make it like normal pancake batter.
Now using 1 tab of butter in your skillet, pour the batter in small amounts into the skillet. Once the tops bubble, slip the spatula under them and flip. Use more butter each time you add another pancake to the skillet.
After each pancake is done, put it on a plate and cover to keep warm. When all pancakes are finished cooking, add a dusting of powdered sugar if you like and sprinkle with the raspberries. They are delicious and melt in your mouth. I like mine with just butter, but honey or pancake syrup is yummy also. :)
Monday, March 9, 2009
Garlic has long been touted the king of natural healers. In the home remedy GOOT, garlic is used, along with coconut oil and olive oil to make a healing salve. This all natural salve has been used successfully to fight colds and flu. Each ingredient has the ability to fight infection. Together this trio creates a synergy that makes the powerhouse of germ fighting, healing GOOT.
Difficulty: Moderately Easy
Things You’ll Need:
3 TBSP coconut oil (heated enough to melt it)
3 TBSP extra virgin olive oil
3 TBSP minced garlic (about 3 to 4 good sized cloves)
Small blender or coffee grinder
small lidded jar for storage
Step1 Blend warm but NOT hot coconut oil, extra virgin olive oil and minced garlic in the blender or coffee grinder OR just crush and chop the garlic.
Step2 Strain this blended mixture into a small jar to remove any of the bigger pieces of garlic that didn't get blended in. Place a clean lid on the jar.
Step3 Place the jar of GOOT in the refrigerator and in about an hour it will be solid like a salve. Keep this refrigerated until ready to use.
Step4 Rub the GOOT onto the bottoms of the feet of the person who is sick. Put socks on the feet to keep the salve from rubbing off on furniture or carpet. Rub the GOOT onto the chest of a person who is coughing. Keep warm clothes over the area that has the GOOT on it. Rub the GOOT onto the neck of a person who has a sore throat or strep.
Step5 Continue using the GOOT until the person reports feeling better or is no longer displaying symptoms of cold or flu. People have reported feeling some relief from cold and flu symptoms after the first use of GOOT.
Friday, March 6, 2009
"All the great flavors of quiche are combined in a hand-held crescent cup."
Original recipe yield 16 appetizers
2 (8 ounce) cans Pillsbury refrigerated garlic butter crescent dinner rolls
1 (8 ounce) package cream cheese, softened
3 Eggland's Best eggs
1 small onion, chopped
1 (9 ounce) box Green Giant frozen chopped spinach, thawed, squeezed to drain
1/4 teaspoon salt
1/8 teaspoon pepper
1 cup shredded mozzarella cheese
Heat oven to 350 degrees F. Spray 16 (2 3/4x1 1/4-inch) muffin cups with CRISCO Original No-Stick Cooking Spray.
Separate each can of crescent dough into 8 triangles. Press 1 triangle on bottom and up side of each muffin cup.
In large bowl, beat cream cheese with electric mixer on medium speed until smooth. Add eggs, one at a time, beating well after each addition. Stir in onion, spinach, salt and pepper until well mixed. Fold in cheese. Fill each cup to the top with egg mixture (do not overfill).
Bake 15 to 20 minutes or until knife inserted in center comes out clean and edges of rolls are golden brown. Remove from pan. Serve warm.
Wednesday, February 18, 2009
spinach, rinsed and torn into bite-size pieces
warm morning star grilled chicken strips (or use real chicken if you wish )
soy nuts or almonds
dried cranberries, raisins or both ( i like cranberries best)
Ranch dressing or a vinaigrette one would also be good.
Toss all ingredients together and pour on dressing.
Sunday, February 8, 2009
Wednesday, February 4, 2009
You will need:
Sugar (white or course brown....you can also mix the two)
Extra Virgin Olive Oil (EVOO)
Your choice of essential oil: The sky is the limit but here are a few that i have tried.
Lavender- The health benefits of lavender oil for the skin can be attributed to its antiseptic and anti fungal properties. It is used to treat various skin disorders such as acne, wrinkles, psoriasis, and other inflammations. It heals wounds, cuts, burns, and sunburns rapidly as it aids in the formation of scar tissues. Lavender oil is added to chamomile to treat eczema. Its very relaxing and known to help people sleep.
Peppermint-Peppermint oil contains Menthol, which is good for skin. It gives a cooling effect. Further it nourishes dull skin and improves oily skin. Like most other essential oils, peppermint is able to provide relief from stress, depression and mental exhaustion due to its refreshing nature. It is also effective against anxiety and restlessness.
Tea Tree Oil- acne, athlete's foot, blisters, burns, cold sores, dandruff,herpes, insect bites, oily skin, rashes (nappy rash), spots, verrucae, warts,wounds.
Lemon oil- balances overactive sebaceous glands that lead to oily or blemished skin, helps clear acne and controls oily hair and dandruff. It revitalizes underactive and mature skin and helps with cellulite by improving circulation and encouraging the elimination of wastes. Lemon oil encourages the exfoliation of dead skin and enlivens the complexion.Lemon oil is cooling, refreshing and uplifting. It encourages clarity, concentration and recall. It can calm or prevent emotional outbursts. It fights depression, eases fear, strengthens resolve and assists in communication and decision-making.
Orange oil-restores balance to dry or oily skin. It maintains healthy youthful skin by promoting the production of collagen.
. It reduces puffiness and discourages dry wrinkled skin. Orange oil stimulates circulation to the skin surface and softens rough skin. It also clears blemishes and improves acne-prone skin. It tends to increase perspiration, thus assisting the release of toxins from dull or blemished skin. Orange stimulates the circulation of lymphatic fluids and helps relieve tissue swelling and fluid retention. It improves cellulite, which is sometimes called orange-peel skin.
Take 1/2 cups of sugar and pour into a small jar with a lid. Pour EVOO into the jar until it covers the sugar. I usually pour close to a cup of the oil on top of the sugar. Then choose which ess oil you want to use and shake about 4 drops into the sugar/oil mixture. Then stir or shake until mixed well. You can add as little or as much of the ess oil as you like.
For a face scrub i like the lavender or tea tree oil and i just scrub softy all over my face and wash off with warm water.
For a body scrub i love how the peppermint makes me feel all tingly and wakes me up. I use it in the shower and just scrub as hard as i want. It feels so good on itchy skin. :) Then i wash it off but still feel so soft. I leave it in the shower or on the sink and it last for a long time. EVOO has been known to spoil though so toss out if it smells funny or looks different after a few weeks. Mine has never gone bad though so i wouldn't worry to much about it.
"The average North American woman uses 10 or more personal care products every
day. From toothpaste and soap to antiperspirant and moisturizer, personal care
products are made from 10,500 chemical ingredients. like most things that happen
before a mug of morning coffee, it’s easy not to think about them too
But researchers and women’s health activists are sounding the alarm
bell about the makeup of makeup. Women and girls are particularly susceptible to
exposure to certain chemicals that mimic hormone activity. Because our bodies
have a greater percentage of fat in comparison to men, chemicals that are
fat-soluble are more easily absorbed. Breast tissue is one such site where
chemicals can accumulate.
“As more and more women are diagnosed with cancer,
we have to question, where is this all coming from?” posits Carol Secter, a
board member of Breast Cancer Action Montreal. With an emphasis on breast cancer
prevention, Secter’s group is part of a North America-wide movement to have
harmful chemicals banned from personal care and household products."
The European Union, driven by consumers' concerns, has banned or heavily restricted hundreds of toxic substances in recent years yet we in the USA still use those products. Its so dangerous to our health. Lotion, shampoo, makeup and lots of other things seep into your skin and go into your blood stream. They are killing us but many people still don't know this and continue to use them. I cant say that in don't ever use some of these products but I'm trying to cut back as much as possible. I want to share some ways of doing that with you too. I will give you some ideas on how to save money and save your health by making your own products. I have already posted my home made laundry detergent, and all purpose cleaner. Its so much cheaper to make these then to buy them and they work just as well as store bought stuff but without the chemicals.
Monday, February 2, 2009
Wednesday, January 28, 2009
Mildly acidic white vinegar dissolves dirt, soap scum, and hard water deposits from smooth surfaces, yet is gentle enough to use in solution to clean hardwood flooring.
White vinegar is a natural deodorizer, absorbing odors instead of covering them up. (And no, your bathroom won't smell like a salad! Any vinegar aroma disappears when dry.) With no coloring agents, white vinegar won't stain grout on tiled surfaces. Because it cuts detergent residue, white vinegar makes a great fabric softener substitute for families with sensitive skin.
Besides it's multiple uses within the human body, GSE has many more applications. Tests at the University of Georgia, confirmed by labs and clinics around the world, have shown that it is a first class disinfectant. Not only does it kill germs effectively, but unlike most disinfectants, it has virtually no toxicity, making it far safer to use.
Already it is being used by hospitals in America.
At home it can safely be used to wash fruit and salad vegetables, to clean chopping boards, and to sterilise food utensils (or your toothbrush) when needed.
Homemade Spray Cleaner Recipe
Mix in a sprayer bottle:
1 cup white vinegar
In the kitchen, use vinegar-and-water spray to clean counter tops, lightly soiled range surfaces and back splash areas.
In the bathroom, use vinegar spray cleaner to clean counter tops, floors, and exterior surfaces of the toilet.
For really tough bathroom surfaces such as shower walls, pump up the cleaning power by removing the sprayer element and heating the solution in the microwave until barely hot. Spray shower walls with the warmed generously, allow to stand for 10 to 15 minutes, then scrub and rinse. The heat helps soften stubborn soap scum and loosens hard water deposits.
Put 8TBS cayenne pepper, 4TBS ginger root and 4TBS mustard powder into a mason jar. Pour 16oz of wintergreen alcohol on top of that and shake it up really good. Let it sit for two weeks. Strain out the herbs and spices and then add 6oz of menthol crystals. (You don't have to add all 6oz if you don't want. You could try 3 and see if that works well enough because it is pretty warm anyway.) If you have trouble getting the crystals to dissolve you can set the jar in a warm place and that should do the trick. :)
You can get the wintergreen alcohol at walmart. Its very cheap. The herbs you can get at a health food store like wild oats or buy offline in bulk. You can get the menthol crystals from Mountain rose herbs or check around and you may be able to find them somewhere around where you live. They are the most expensive ingredient but a little goes a LONG way.
Wednesday, January 21, 2009
Singing for her supper =D
Home Made Chicken Nuggets
(With spinach, squash or cauliflower)
When i make these nuggets i do two different kinds because my 6yr old wont eat the spinach ones because she See's green. For her i use pureed squash or pureed cauliflower instead. I also always seem to run out of the breadcrumb mixture before I'm done so i have to make more. You may wanna have more bread crumbs on hand just in case this happens to you. Its not fun stopping in the middle to make more.
1 cup whole-wheat breadcrumbs (i just grind up bread in my food processor instead of buying it)
1/2 cup flaxseed meal (this is cheap and i found it at Kroger by the flour)
1TBS grated Parmesan cheese
1/2 cup paprika
1/2 tsp of garlic powder or better yet use fresh :)
1/2 tsp of onion powder
1 cup of pureed spinach (again my food processor)
1 cup of pureed squash or cauliflower (food processor or blender works great)
1 large egg, lightly beaten
1LB of boneless, skinless organic chicken breast or chicken tenders, rinsed, dried, and cut into small chunks ( I always buy more for my family of 5 because that wouldn't feed us all)
1/2 tsp of sea salt
nonstick cooking spray (i use the olive oil kind)
1TBS olive oil (you may need more)
1 In a bowl, combine the breadcrumbs, flaxseed meal, parm cheese, paprika, salt,garlic, and onion powder and mix well with your fingers.
2. In a shallow bowl, mix the vegetable puree and the egg (if your doing more then one puree you will need separate bowls and another egg) with a fork and set the bowl next to the breadcrumbs mixture.
3. Dip the chunks into the egg and puree mixture and then toss them in the breadcrumbs until completely coated.
4. Coat a large nonstick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add oil. Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Then turn and cook until chicken is cooked through, golden brown, and crisp all over, 4 to 5 minutes longer. (cut into peaces to check that its cooked through.)
Prep: 10 minutes---Total: 20 minutes-----Serves 4
Wednesday, January 14, 2009
Like Chicken soup, this pie BOOSTS YOUR ABILITY to ward off winter colds.
3Tbsp all-purpose flour
1 can (141/2oz) organic chicken broth, warmed
1 1/2 tsp dried tarragon
3/4 tsp sea salt
1 can (12oz) fat-free evaporated milk
1 med yellow onion, sliced
2 garlic cloves, chopped
30 sm baby carrots, chopped
1 cup frozen peas, thawed
10 drops hot-pepper sauce, or to taste
1 1/2LB roasted boneless, skinless, ORGANIC chicken breasts, cubed--approx 2lb raw (leftovers work great)
3/4 sheet frozen phyllo dough, thawed
2lg egg whites, lightly beaten
3Tbsp sliced almonds
1. Preheat oven to 400. In a large saucepan, melt 2 Tbsp of the butter over medium heat. When sizzling, add the flour, whisking to make a paste.
2. Vigorously whisk in the broth, 1 or 2 Tbsp at a time, until smooth. Whisk in the tarragon and salt. Increase the heat to medium-high. Whisking continuously, cook the sauce for 5 to 7 minutes, or until slightly thickened. Add the milk while continuing to whisk. Cook for 5 to 7 minutes longer, reducing heat if necessary.
3. Melt 1Tbsp of the butter in a nonstick skillet. Add the onion, garlic and carrots. Saute for 15 minutes, or until the onion begins to caramelize. Stir in the peas and hot-pepper sauce.
4. In a 9"x9" baking dish, mix the chicken and vegetables. Pour warm sauce evenly over all.
5. Roll out the phyllo to the desired shape. Fit it over the baking dish, and seal it well around the edges with the egg white.
6. Brush the entire phyllo surface with egg white. Sprinkle the almonds over the top. Dab the egg white on top of the almonds. Cut slits in the phyllo.
7. Bake for 35 minutes, or until the crust is golden. Remove from the oven and cool for 20 minutes.
Makes 6 servings
Per serving: 372 cal, 43 g pro, 20 carb, 12 g fat, 5 g sat fat, 110 mg chol, 3 g fiber, 854 mg sodium (use sea salt and its healthier)
THE PAYOFF. A great source of vit A, folate and potassium. Yellow onions, garlic and hot pepper help to fight off colds.