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  • The Low Fat Chick 6:50 pm on April 7, 2013 Permalink | Reply
    Tags: , , , , ,   

    Herbed Pecorino Romano Chicken for Two 

    Herbed Pecorino Romano Chicken 4-7-2013 4-56-37 AM 4290x2856

    You know, I make it a must to not go into the processed food isles in the grocery store.  I like making fresh food and finding ways to eat those flavors of old school processed favorites like Shake & Bake the healthy way. Well, I wanted some chicken and wanted it Shake & Bake style, but preservatives aside. I developed this recipe and the flavor of Pecorino Romano cheese with dried herbs makes this a simple dish to prepare. Perfect for a date night for two. All you need is a side of roasted veggies, such as asparagus or broccoli to make a full meal and add color to your plate. Your date, or hubby will love this. Another new favorite for me!

    Ingredients

    1/2 cup fat free buttermilk
    3/4 cup plain bread crumbs
    1/3 cup Pecorino Romano cheese, grated
    1/4 tsp garlic powder
    1/2 tsp basil, dried 
    1/2 tsp parsley flakes, divided
    1/4 tsp oregano, dried
    1/2 tsp salt
    1/4 tsp black pepper
    4 chicken thighs, skinless, boneless and fat trimmed

    Preparation

    Preheat oven to 350°F.

    Pour buttermilk into a shallow dish.

    On a large piece of wax paper, mix together bread crumbs, cheese, garlic powder, basil, 1/4 tsp parsley, oregano, salt, and pepper.

    Rinse chicken and pat dry.

    Dip chicken in buttermilk and then dip into crumb mixture, patting the mixture on lightly so the chicken is coated evenly. Place chicken on a lightly oil rimmed baking sheet. Bake uncovered for 45 minutes, or until no longer pink in the middle.

    Serve garnished lightly with remaining parsley flakes (optional).

    Nutrition Facts

    Servings: 2
    Serving size: 1/2 of recipe (9.1 ounces).
    Calories 433.88

    % Daily Value
    Calories From Fat  120.76  28%
    Total Fat 13.57g  21%
    Saturated Fat 5.52g  28%

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  • The Low Fat Chick 4:00 pm on January 12, 2013 Permalink | Reply
    Tags: , , , , ,   

    Asian Style Stuffed Mushrooms 

    Asian Stuffed Mushrooms 1-12-2013 smaller

    Stuffed portobello mushrooms are so filling and provide many options when stuffing.  I had a craving for stuffed mushrooms but I wanted something with an Asian flavor, so I created this fabulous filling of chicken and veggies.  The hoisin sauce adds a sweet flavor and along with red pepper flakes, you get a sweet filling with a hint of spice. You can skip the red pepper flakes and add a pinch of black pepper if you do not want a mild spicy kick.  Not only is this a tasty recipe, but it also looks so pretty when you present it to guests.

    Ingredients

    2 Tbsp peanut oil, divided
    1 lb chicken breast, skinless, boneless and thinly sliced
    4 portobello mushrooms
    2 scallions, finely chopped
    1 red onion, finely chopped
    ½ cup green bell pepper, finely chopped
    ½ cup yellow bell pepper, finely chopped
    ¼ cup red bell pepper, finely chopped
    2 cloves garlic, minced
    1 Tbsp ginger, minced
    ½ cup hoisin sauce
    1 tsp red pepper flakes
    1 tsp sugar
    basil leaves, for garnish

    Preparation

    Heat 1 Tbsp oil over high heat in a large frying pan.

    Reduce heat to low-medium heat and sauté chicken breasts for 3 to 4 minutes per side or until lightly brown and no longer pink.

    Remove chicken from the pan and leave oil in the pan. Place chicken on a plate lined with paper towels to drain and cool.

    Gently scoop out the gills and stems of the mushrooms, so you are left with a hollow cap. Discard the
    mushroom gills and mince the stems. Set caps aside and place minced stems in a large bowl.

    As chicken cools, add scallions, onion, bell peppers, garlic, and ginger to bowl that contains the minced
    stems. Gently stir together.

    When chicken is cool, mince it. Add chicken to vegetable mixture and gently stir.

    Preheat oven to 350°F.

    Reheat the same pan on high heat, add remaining 1 Tbsp oil. Add mince mixture to pan and sauté for a 5 minutes, stirring occasionally.

    Remove from heat and stir in hoisin sauce, red pepper flakes, and sugar. Stir and fill the mushrooms caps evenly with mixture.

    Spray a baking pan with oil. Place mushrooms on pan and bake for 20 minutes. Serve garnished with basil leaves.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14.9 ounces).
    Calories 331.97

    % Daily Value
    Calories From Fat  102.66  31%
    Total Fat 11.57g  20%
    Saturated Fat  2.1g  11%

     
    • Jueseppi B. 4:26 pm on January 12, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Ms. Summer’s mushroom recipe that just might make me eat a mushroom….I hate the taste of mushrooms but this could change that….

      Thank you Ms. Summer….The Low Fat Chick.

    • Karista 6:54 pm on January 12, 2013 Permalink | Reply

      These look so delicious!! I love stuffed mushrooms but I don’t make them often because of the calorie content. I’m so making these!

      • The Low Fat Chick 9:55 pm on January 12, 2013 Permalink | Reply

        I agree, as they are usually stuffed with fattening meat and cheese. I hope you like! Enjoy!

  • The Low Fat Chick 8:47 pm on February 24, 2012 Permalink | Reply
    Tags: , , chicken salad, , pecans,   

    Apple Pecan Chicken Salad 

    My day off at home was just perfect with much cooking involved. After making Chipotle Veggie Capellini, which was delicious, this recipe was next on my list. Unlike the Capellini, I did not develop this recipe but found it in the book Sandwiches, Panini, and Wraps.  The only things I changed in this recipe were using reduced fat mayo, adding an extra tablespoon of mustard, using Georgia pecans (not toasted), and using apple jelly, when the recipe called for apple cider jelly.  Overall, so amazing, as my choice of sourdough Kamut bread, toasted, to compliment the salad made me feel like I was in a quality restaurant, instead of at home. My tongue tingled as I ate the pecans. Still trying to determine if I am allergic or just super excited every time I eat pecans! Fantastic!

    Ingredients

    1/2 cup mayonnaise, reduced fat
    2 Tbsp stone ground mustard
    1/4 cup apple jelly
    2 scallions, chopped
    1/3 cup celery, finely chopped
    1 green apple, peeled, cored, and finely chopped
    3/4 cup pecans, unsalted, chopped
    2 tsp Italian flat leaf  parsley, chopped
    1 1/2 lb chicken breast, skinless and boneless, cooked and thinly sliced
    1 tsp salt
    1/2 tsp black pepper
    6 large fresh sour dough Kamut bread slices, toasted and cut in half

    Preparation

    Combine mayonnaise, mustard, jelly, scallions, celery, apple, pecans, and parsley in a large mixing bowl. Stir to combine thoroughly.

    Add chicken, toss to coat, and season with salt and pepper. Cover and refrigerate for at least an hour.

    Serve 3/4 cup of salad with two halves of sliced bread per plate.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (7.6 ounces).
    Calories 336.73

    % Daily Value
    Calories From Fat  94.92  28%
    Total Fat 10.99g  17%
    Saturated Fat 1.78g  9%

     
    • quagliata 12:56 pm on February 26, 2012 Permalink | Reply

      This sounds great! I like that your recipes are healthy and don’t have too many ingredients, easy to follow!

      • The Low Fat Chick 1:04 pm on February 26, 2012 Permalink | Reply

        Thank you so much! I am so glad you like my healthy recipes. You have a wonderful day and I hope you like the chicken salad. I just loved it. 🙂

  • The Low Fat Chick 12:28 am on February 19, 2012 Permalink | Reply
    Tags: , marsala, , ,   

    Spicy Chicken Marsala 

    As I continued my week of making meals out of whatever I have in my home and resisting the urge to splurge at the farmer’s market, I decided to make Chicken Marsala. Having eaten this several times at restaurants, I realized I had never made it at home. Well, with chicken breast in my fridge and Marsala wine in my cabinet, I took the plunge into making this dish for the first time. I did not necessarily use a recipe from a book, but developed this one after researching what is typically in a Chicken Marsala recipe. I am a big fan of spicy foods so adding a kick to this dish with cayenne pepper was a must for me. I found this dish to be spicy with a hint of sweetness from the Marsala wine. The dish turned out well and I was glad to have made something delicious out of what I already had in my home.

    Ingredients

    1/2 cup wheat flour, white, unbleached, all-purpose flour
    1 tsp salt
    1/2 tsp cayenne pepper
    1  1/2 lb skinless and boneless chicken breasts, cut in 1-inch chunks
    2 Tbsp unsalted butter
    2 Tbsp extra-virgin olive oil
    1 garlic clove, pressed
    8 oz sliced white button mushrooms
    1/2 medium onion, chopped
    3/4 cup Marsala wine
    4 thyme sprigs

    Preparation

    Combine the flour, salt, and pepper in a shallow bowl and add the chicken. Coat the chicken with the flour mixture.

    In a large skillet, melt the butter and oil over medium high heat. Cook the chicken until light brown on all sides and lightly crisp for about 5 minutes. Do not overcook because the chicken will finish cooking later in the sauce. Remove chicken and set aside on a plate.

    Reduce heat to medium and add the garlic, mushrooms and onions. Sauté until softened. If the pan is dry add 1 teaspoon of olive oil. Return the chicken to the pan and add the marsala wine and thyme sprigs. Cover the pan, reduce heat to low and simmer for 10 minutes, or until the sauce thickens and the chicken is cooked through. Remove thyme sprigs and serve.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (11.2 ounces).
    Calories 412.09

    % Daily Value
    Calories From Fat  153.18  27%
    Total Fat 17.29g 37%
    Saturated Fat 5.61g 28%

     
    • Jaylove 3:48 pm on February 28, 2012 Permalink | Reply

      This dish sounds and looks very good. Sound like you need to have potluck soon.

  • The Low Fat Chick 7:36 pm on September 24, 2011 Permalink | Reply
    Tags: asian, , potstickers, ,   

    Crispy Peanut Chicken Potstickers 

    One of my favorite things to do is eat multiple plates of smaller foods. It is a fabulous way to explore multiple flavors at one time, just like the Spanish tradition of tapas. This dish is part of my small plates of food fascination. Baking these pot stickers instead of steaming gives them a nice crispy crunch and makes them great for dipping into teriyaki sauce. I developed this recipe but want to warn those monitoring sodium to be be careful with the teriyaki sauce. Either make your own sauce with low sodium soy sauce or buy low sodium teriyaki sauce. These potstickers are great for a party as well.

    Ingredients

    1 lb ground chicken
    2 Tbs garlic, minced
    2 Tbs fresh ginger, minced
    2 Tbs scallions, minced
    1/4 cup chunky natural peanut butter
    2 Tbs brown sugar
    1 Tbs chili garlic sauce
    1 Tbs fresh basil leaves, chopped
    36 pot sticker or wonton wrappers
    spray canola oil
    1/2 cup teriyaki sauce

    Preparation

    In a hot pan sauté ground chicken, garlic, ginger and scallions together until the chicken is thoroughly cooked.

    Drain off the excess fat and mix the chicken together in a bowl with the peanut butter, brown sugar, chili garlic sauce, and basil. Chill the mixture.

    Heat the oven to 425 degrees.

    Place about a teaspoon of mixture in the center of each wrapper. Fold in half, using a dab of water to glue the edges.

    Spray a large baking sheet with canola oil. Place the pot stickers on the sheet. Spray the top with canola oil.

    Bake for 12 minutes or until crispy.

    Serve with teriyaki sauce.

    Servings: 8
    Serving size: 1/8 of a recipe (11.4 ounces).
    Calories 631.62

    % Daily Value
    Calories From Fat (16%) 102.88
    Total Fat 11.47g  18%
    Saturated Fat 2.63g 13%

    Tips
    Do not use peanut butter made with partially hydrogenated oil, whole hydrogenated oil, or palm oil.

     
  • The Low Fat Chick 12:37 pm on June 23, 2011 Permalink | Reply
    Tags: , chinese soup, ,   

    Spicy Chicken Wonton Soup 

    I just made Pho successfully last week and now I am on a soup high. Since I conquered a Vietnamese soup, I thought let’s do a Chinese soup. I love wonton soup, so this was a no brainer. I developed this recipe because I wanted a soup with a spicy kick and with chicken. Most wonton soups have pork in them, but I wanted to go with chicken for a lighter soup. The chicken wontons complimented with a broth spiced with white pepper and five spice powder was perfect. This recipe is now on our favorites list.

    Ingredients

    For the soup:
    5 cups chicken broth (reduced sodium)
    2 cups water
    4 thin ginger slices
    2 to 3 green onions, chopped
    1 large carrot, peeled into ribbons*
    1/2 tsp white pepper
    1 tsp five spice powder

    For the wontons:

    1/2 lb ground chicken
    1 Tbs green onions, finely chopped
    1 Tbs minced fresh ginger
    1 clove garlic, minced
    1 Tbsp plus 1 teaspoon soy sauce (reduced sodium)
    1 tsp rice vinegar
    1/4 tsp sesame oil
    1/4 tsp salt
    1/8 tsp white pepper
    1 tsp cornstarch
    35 to 40 wonton wrappers

    Preparation

    In a large saucepan, combine the chicken broth, water, and ginger slices. Cover and bring the broth to a gentle simmer, then turn off the heat.
    Combine the chicken, green onions, ginger, and garlic in a mixing bowl. Add the soy sauce, vinegar, sesame oil, salt, pepper, and cornstarch. Mix well.Remove the wonton wrappers from their package and cover them with a damp paper towel to keep them from drying out. Assemble the wontons (see below), place them on a large plate or a baking sheet lined with waxed paper, and cover them loosely with plastic wrap.Bring the chicken broth to a boil. Use a slotted spoon to add the wontons a few at a time, keeping the broth at a low boil. Cook the wontons until they are no longer pink inside (remove one and cut it open to check), at least 7 minutes. Turn the heat back to high, add the green onions and carrots, cover, and cook it for 3 minutes. Turn off the heat and add pepper and five spice powder.Transfer 5 or 6 wontons to each soup bowl and ladle on the hot broth.

    Assemble the Wontons:Place a wrapper flour side up on your work surface. Using a spoon, drop a teaspoon of the meat mixture onto the wrapper.Moisten all the edges of the wrapper with a wet fingertip, then fold it over so the edges meet. Pinch the edges to seal them.Using your finger, make an indentation in the middle of the filled wonton.

    Dab a drop of water on the two corners and fold them in so they overlap above the indentation. Pinch them together to secure them in place.

    Servings: 8
    Yield: 6-8
    Serving size: 1/8 of a recipe (14.3 ounces).
    Calories 495.7

    % Daily Value
    Calories From Fat (9%) 45.39

    Total Fat 4.92g 8%
    Saturated Fat 1.1g 6%Tips
    *Use a potato peeler to shred into thin ribbons.
     
  • The Low Fat Chick 11:04 am on February 20, 2011 Permalink | Reply
    Tags: , , star anise   

    Star Anise Chicken 

    Chicken breasts are one of the best things for me to eat to maintain good cholesterol. But, while it is healthy, actually cooking it to be moist and with flavor can be difficult.  Surprisingly, when I marinated this chicken and cooked on the grill, the flavor was just enough as it was light and tasty.  Using Star Anise, a wonderful spice often found in Chinese five spice powder, in a simple marinade made this a quick dish. Just allow enough time to marinate and the preparation is a cinch using the grill or broiler.  I served this chicken with Spicy Ginger Green Beans, which is also a very easy dish to make. Yum!

    Ingredients
    4 skinless chicken breasts fillets (4-5 ounces each)
    2 whole star anise
    2 tablespoons soy sauce
    2 tablespoons vegetable oil
    black pepper

    Preparation   

    • Lay the skinless chicken breast fillets side by side in a shallow non-metallic dish. Add star anise, keeping them whole.
    • Place the soy sauce in a small bowl. Add the oil and whisk together with a fork until the mixture emulsifies. Season to taste with black pepper to make a marinade.
    • Pour the marinade over the chicken and stir to coat each breast fillet all over. Cover the dish with plastic wrap and chill in the refrigerator for up to 8 hours.
    • Prepare the grill (or heat the broiler) and cook the chicken over medium-high for 8-10 minutes on each side occasionally spooning over the marinade.
    • Serve immediately with a side of vegetables.

    Servings: 4

    Calories: about 220 per serving.

 
  • The Low Fat Chick 7:26 am on December 18, 2010 Permalink | Reply
    Tags: , , , ,   

    Basil Pesto with Angel Hair Pasta 

    I am a fanatic about eating anything with basil, which is why I have a plant in my home.  The first time I tasted pesto I was hooked and vowed to make my own. Often pestos are made with lots of olive oil, which is healthy, but too much olive oil takes a toll on the calories.  So, after searching, trying, and modifying different recipes, I settled on the following simple recipe. I cannot tell you how yummy this is and still moist with less olive oil. I topped angel hair pasta and shredded chicken with the pesto and had an excellent dinner. I also made rosemary bread sticks to complement the meal. This has become an instant favorite.

    Ingredients
     
    2 cups packed fresh basil leaves
    1/4 cup pine nuts, toasted*
    1/4 cup grated Parmigiano-Reggiano cheese
    3 tablespoons extra-virgin olive oil
    2 tablespoons water
    2 medium or 1 large clove garlic, quartered
    1/2 teaspoon sea salt
    1/2 teaspoon ground pepper
    6 oz cooked, shredded chicken breast
    8 oz cooked angel hair pasta, preferably wheat

    Preparation  

    • Place basil, pine nuts, Parmigiano-Reggiano, oil, water, garlic, salt and pepper in a food processor or blender. Pulse a few times, then process until smooth, or to the desired consistency, scraping down the sides occasionally.
    • In a large bowl, add pasta, chicken, and pesto. Toss to mix.

    *To toast nuts, heat a skillet on medium-high heat. Add nuts. Stir occasionally and toast for 2-3 minutes. Be careful not to burn.

    Servings: 3

    Calories: About 640 per serving.

     
  • The Low Fat Chick 12:48 pm on November 15, 2010 Permalink | Reply
    Tags: , , ,   

    Balsamic Sesame Soy Glazed Chicken 

    Chicken is one of the best, most affordable meals out there, which is why I love chicken and am constantly trying to find ways to reinvent it. Well, I came up with this delicious sweet glaze to pour over chicken breasts.  I am always watching my calories, so I typically buy skinless chicken breast, as the skin contains fat, but with this recipe, I changed my tune. Buying chicken breast with the skin on and bone in provides a moister chicken breast. The trick is to remove the skin after it is cooked to keep the flavor but not eat the fat.  I fell in love with this recipe and will make many times over.  You can also toss this sauce over cooked chicken wings as well, but wings of course have more calories, so I stick to the chicken breasts.  

    Ingredients

    4 pounds chicken breast, with skin
    2 tablespoons olive oil
    1 teaspoon sea salt
    1/2 tablespoon black pepper
    3/4 cup balsamic vinegar
    1/4 teaspoon sesame oil
    1/4 cup soy sauce, reduced sodium
    3 teaspoons brown sugar
    4 cloves garlic, pressed

     Preparation  

    • Preheat oven to 350 degrees F.
    • Wash chicken and pat dry. Place in a shallow baking pan.  Massage the chicken with olive oil,  salt, and pepper. Bake in oven for 1 hour to 1 hour and 30 minutes.  Once chicken is done, let slightly cool and remove skin.
    • While chicken cooks, simmer vinegar, sesame oil, soy sauce, sugar, and garlic in a small heavy sauce pan. Still occasionally, until reduced to about 1/3 cup for about 12-15 minutes.
    • Remove from heat. Let slightly cool to thicken and drizzle over chicken.

    Servings: 4.

    Calories: About 450 per serving.

     
  • The Low Fat Chick 5:38 pm on October 29, 2010 Permalink | Reply
    Tags: , , , ,   

    Tarragon Chicken Salad Pitas 

    I am always looking for ways to have awesome lunches. After seeing tarragon chicken sandwiches at a few places, I decided I wanted to create my own lighter version of a tarragon chicken pita.  This recipe is so yummy with tasty shallots complimenting fresh tarragon. You would never know the amount of fat is reduced! Definitely a top-notch lunch, which I will make many times over. Enjoy!

    Ingredients 

    1 1/2 pounds boneless, skinless chicken breast
    1 tablespoon olive oil
    Salt, to taste
    Pepper, to taste
    2/3 cup reduced fat sour cream
    1/2 cup low fat mayonnaise
    1 tablespoon coarse grained mustard
    1 tablespoon tarragon, finely chopped
    1/2 tablespoon salt
    1 tablespoon freshly ground pepper
    3/4 cups diced celery
    1 shallot, finely chopped
    3 whole wheat pitas, cut in half
    shredded lettuce, optional
    swiss cheese, optional

    Preparation  
    • Preheat oven to 350°F.
    • Arrange chicken in a glass baking dish large enough to hold it in a single layer. Rub chicken with olive oil, salt, and pepper. Bake the chicken for 35 to 40 minutes, until no longer pink in the center. Transfer the chicken to a cutting board until cool enough to handle, then cut into cubes.
    • Stir sour cream, mayonnaise, mustard, tarragon, salt, and pepper in a large bowl.  Add celery, shallot, and chicken; stir to coat. Refrigerate until chilled, at least 1 hour.
    • Cut pitas in half. Open pockets and scoop 1/2 cup salad into each half. Top with lettuce and cheese.

    Servings: 6 (1/2 cup of salad in a pita half).
    Calories: About 380 per serving.

     
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