Tag Archives: feature

Slow Cooker Murgh Makhani

Hi Guys!

Wow! *Blows Dust* It’s been a while.  With all the hectic tasks in my life, cooking has been pushed to the back burner (ha! Cooking joke. Get it?) However, I have been getting back on track towards improving my health, and that’s starts with what I eat. In doing so, I have found my new obsession: slow cookers! I love slow cookers because I just throw ingredients into the pot, go to bed, and wake up to the intoxicating smell of FOOD! Easy peasy right?

This week I had the most intense craving for “Murgh Makhani”, also known as “Butter Chicken”. Murgh Makhani is a dish originating from the Indian subcontinent featuring chicken in a mildly spiced tomato sauce. (Yum!) A quick search on Google for “butter chicken recipe” revealed 297,000,000 results. (yikes!).  Briefly scrolling, I come across a slow cooker recipe from one of my favorite sites: damndelicious.net.

*Note:  In step 2, it says to stir in the coconut milk after stirring the onions and garlic, and then throw in the tomato paste. But, I am Haitian: “Nou fri pat tomat la ak zonyon” (“We fry the tomato paste with the onions”).  So, after step 1, I added tomato paste first, stirred for about 5 minutes, then added the rest of the ingredients.

The recipe is as follows:


  • 1 tablespoon olive oil
  • 4 cloves garlic, crushed
  • 1 onion, diced 1 (14-ounce) can light coconut milk
  • 1 (6-ounce) can tomato paste
  • 2 tablespoons whole wheat flour
  • 2 teaspoons garam masala
  • 1 teaspoon curry powder
  • 1/2 teaspoon chili powder, or more, to taste
  • 1/2 teaspoon ginger powder Kosher salt and freshly ground black pepper, to taste
  • 3 pounds boneless, skinless chicken breasts, cut into 2-inch pieces
  • 2 tablespoons chopped fresh cilantro leaves



Heat olive oil in a large saucepan over medium high heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes.

Stir in coconut milk, tomato paste, flour, garam masala, curry powder, chili powder and ginger powder until well combined and slightly thickened, about 1-2 minutes; season with salt and pepper, to taste.

Place chicken into a slow cooker. Add sauce mixture and gently toss to combine. Cover and cook on low heat for 5 hours.

Serve immediately, garnished with cilantro, if desired.



Bon Appétit,




Hi Guys!

I know it’s been a while. Thought it was about time to update this site.

Recently, I’ve been getting a lot of questions about security, especially with the whole “WannaCry” scare. This led to a long discussion about security with a dear friend, Wendy. Security is a long-time passion of mine and I always tell people, if you call me to have a brief conversation, don’t bring up security. I WILL TALK YOUR EAR OFF. Wendy survived the conversation :), but she did bring up a good point highlighting misconceptions and confusion about security within our community. That led to a partnership and the birth of Krista’s Security Corner.

We decided that I would write features for her site, Whatever Wendy Wants, based on a topic of her choosing. In parallel, I will periodically write about currents industry topics and offer security tips for KMikaele. I welcome all questions and am more than willing to consult with anyone.

With that being said, be sure to check out my first feature on Whatever Wendy Wants about Ransomware.  (http://www.whateverwendywants.com/diary//ransomware)

Until next time…


Traditional French Crepes with Strawberries and Bananas

Morning Guys!

I hope everyone had a splendid Christmas with their loved ones and are eagerly awaiting the New Year. I am ready for 2016 to end and I know many of you are as well. I normally don’t like making New Year’s resolutions but since I want my 2017 to go without a hitch, I’ve decided to make one. I spent most of 2016 struggling with eating breakfast in particular. So, next year I want to make breakfast just as important as my other meals. (I read this article and instantly felt inspired: Breakfast: Is It the Most Important Meal?).

Breakfast is one of those meals that I find difficult because I associate it with fatty, oily, and heavy foods. So I started reflecting, like I often do, on the types of things I like and how I can make them healthier. My mind wandered to the time my boyfriend and I went to Paris and enjoyed the most delicious crepes. A little bit of reminiscing, research, experimentation, and love created this: Traditional French Crepes with Strawberries and Bananas.


  • 3 tablespoons reduced-calorie butter, melted and cooled slightly
  • 2 cups 2% milk (Skim works too)
  • 3/4 cup egg whites
  • 1/2 cup whole wheat flour
  • 3/4 cup all-purpose flour
  • 1 teaspoon sugar (Brown sugar works too)
  • 1/8 teaspoon salt
  • Peanut butter or hazel nut spread
  • Sliced strawberries
  • Sliced bananas
  • Sugar Free Powdered Sugar Substitute (optional)

Equipment: non-stick skillet, ladle, mixer, blender, & parchment paper


Place melted reduced-calorie butter, milk & egg whites in a blender and blend. Then, sift the whole wheat and all-purpose flour, sugar, & salt into a separate bowl.


Access your mixer and pour the liquids into it. Turn the mixer on and set it to a slow speed (using my Kitchen Aid Classic Pro Mixer, I use the 4 or 6 speed). Then, slowly add the dry ingredients from the separate bowl in the liquid mixture. Mix under smooth. Let the batter sit in the mixer for 15 minutes to allow the gluten to develop.



crepes-2-of-6$_35Warm a non-stick skillet over medium heat, then coat with non-stick cooking spray (I like Pam Olive or Canola Oil). Using a ladle, pour batter into the pan, then swirl to coat entire bottom of pan with a thin layer.  crepes-3-of-6Run a spatula around the edges of the crepe.
Gently lift the crepe and flip with fingers or spatula. Cook for one minute on the bottom. Place each crepe on a layer of wax or parchment paper to cool.



crepes-4-of-6Spread peanut butter or hazel nut spread across on one side of cooled crepe. Then, fold in half twice into a triangle shape. For added sweetness, cover folded crepes with Sugar Free Powdered Sugar Substitute. Top it with sliced bananas and strawberries.



Voila! crepes-6-of-6

Hope this gave you some morning inspiration and remember that healthy doesn’t mean it doesn’t taste good. Go for both!

Bon Appetit,


Falafel Spinach Wrap with Hummus

Seasons Greetings, All!

I know it’s been quite a while since I’ve last posted. As some of you may know, I was in school , or what I like to call “kept in captivity”, for 14 months. Well, I am proud to announce that I am finally done! 🙂 I am so grateful for the opportunity to work with some of America’s brightest IT professionals. I look forward to new opportunities and achieving major career milestones.

Ok…now to the real reason for this post: LUNCH TIME! My life gets so hectic some times that I forget to make a meal and often find myself scavenging for lunch. What makes it more difficult is finding take-out or delivery meals that stay within my food and calorie img_2786-jpgbudget. Many share this same complaint with me. However, have no fear, I have found a solution. Rather than find healthy complete meals, we should find places that offer custom meals at a lower cost and build to a healthy alternative. That is exactly what I did today. The result: Falafel Spinach Wrap with Hummus


  • Spinach Pita Wrap
  • Falafel Balls
  • Shredded Cucumber
  • Shredded Carrots
  • Diced Tomatoes
  • Mixed Green Leaves
  • Honey Yogurt Sauce
  • Hummus (Optional: On the side)

I had them lightly grilled the pita for a little crunch and voila, lunch is served.  Hope this gave you some mid-day inspiration and remember that healthy doesn’t mean it doesn’t taste good. Go for both!

Bon Appetit,