Updates from April, 2013 Toggle Comment Threads | Keyboard Shortcuts

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

     
  • The Low Fat Chick 12:11 pm on March 24, 2013 Permalink | Reply
    Tags: , , sugar   

    Almond Waffles 

    Almond Waffle

    I have always dreamed of having a waffle maker. Well, I was online and what da know? Macy’s had a sale for a flip waffle maker. I instantly ordered it because I figured, with a flip waffle maker I could do no wrong. Well, I was right! This is the first waffle recipe I developed and it received rave reviews from myself and my friend. The waffles were soft on the inside, lightly crisp on the outside, and a perfect golden brown.  Chopped almonds add a nice subtle crunch to the inside as well.  Using less oil and 2% milk, this waffle is lighter than the average waffle, and sifting the flour made them airy and light. Such a new favorite of mine.  I wonder what kind of waffle to make next? Hummm….

    Ingredients

    1 3/4 cup wheat flour, white, unbleached, all-purpose flour
    2 tsp baking powder
    1/2 tsp salt
    1 Tbsp sugar
    1/4 cup sliced almonds, chopped
    3 eggs
    2 Tbsp vegetable oil
    1 1/2 cups 2% milk
    1 tsp almond extract
    1/4 cup maple syrup
    powder sugar, optional
    sliced fruit, optional

    Preparation

    Turn on waffle maker to heat up.

    Sift flour and measure. Place measured flour in a large bowl. Add baking powder, salt, and sugar. Resift all dry ingredients mixture back into the bowl. Stir in almonds. Set aside.

    In another bowl, beat eggs. Lightly beat in vegetable oil, milk and almond extract.

    Make a well in the center of the sifted dry ingredients. Pour in the liquid ingredients and mix together. Stir until batter is lightly lumpy.

    Lightly oil the waffle maker. Pour 3/4 cup of batter in the maker, and cook according to the waffle maker instructions.

    Remove waffle and plate. Repeat 3 more times till all waffles are made. Serve waffles sprinkled with a touch of powdered sugar, drizzle of maple syrup and fresh fruit.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (7.9 ounces).
    Calories 459.54

    % Daily Value
    Calories From Fat  139.13  30%
    Total Fat 15.78g  24%
    Saturated Fat  3.14g  16%

     
  • The Low Fat Chick 5:15 pm on February 18, 2013 Permalink | Reply
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    Sweet Potatoes and Sausage Hash 

    Sweet Potato and Italian Sausage Hash web

    Today I had President’s Day off and after having a successful visit to the dentist, I decided to head to the store because I felt like cooking.  Not sure what I wanted to make, but I became excited when I saw sweet potatoes at the store. Once an easy ingredient to find, they are hard to come by now that I live in Connecticut, which is far from Georgia and the lovely south. Last year, when I still lived in Atlanta, I went to a restaurant that served sweet potato hash. It was a yummy dish, but I never thought to make it at home.  Until today, when glorious sweet potatoes were in my eye sight. Now, what do I put in my hash?  Thinking about it, I got the idea to add sweet Italian sausage after reading an article a few days earlier. So, what the heck, let’s create some hash!  The results were great, as I instantly loved this dish. Not only is it savory with a small hint of sweetness, but it is very filling.

    Ingredients

    2 lbs sweet potatoes
    1 tsp salt, divided
    1 lb fresh sweet Italian sausage
    1 Tbsp olive oil
    1 bunch of scallions, sliced
    1 Tbsp brown sugar
    1 tsp black pepper

    Preparation

    Scrub the sweet potatoes clean and rinse with cool water. Peel the potatoes. Cut off and discard any woody portions and ends. Cut into bite-size cubes.

    Fill a large pot with just enough water to cover the potatoes.  Add 1/2 tsp salt to the water and bring to a boil.  Add potatoes. Cover the pot and cook potatoes for 15 minutes. Drain and set aside.

    Heat a frying pan over medium heat and add the sausages. Cook for 8-10 minutes, turning occasionally until cooked through. Remove from the pan and set aside.

    Add olive oil to the sausage fat in the pan and add potatoes. Cook over low heat for 5-8 minutes, turning occasionally.

    Cut the sausages into bite size chunks and add to the pan.  Add the scallions to the pan and cook for a couple more minutes, until hot. Add brown sugar, 1/2 tsp salt, and pepper to the pan. Gently stir and serve.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14.5 ounces).
    Calories 461.84

    % Daily Value
    Calories From Fat  117.07  25%
    Total Fat 13.06g  20%
    Saturated Fat  4.19g  21%

     
    • Jueseppi B. 5:48 pm on February 18, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Man is this YummY stuff Ms. Summer. Thank you. Happy Prez Day.

    • petit4chocolatier 9:09 pm on February 18, 2013 Permalink | Reply

      I love this recipe! Looks delicious 🙂

    • John 10:17 am on February 19, 2013 Permalink | Reply

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      • The Low Fat Chick 11:42 pm on February 19, 2013 Permalink | Reply

        Hi John! Thanks so much for the information and the compliments! It sounds like a cool site. I will definitely check it out. Enjoy the rest of your week. 🙂

  • The Low Fat Chick 1:50 pm on January 21, 2013 Permalink | Reply
    Tags: cabbage, , , , green onions,   

    Udon Noodle Soup 

    Veggie Pho 1-20-2013

    As an Atlanta gal who moved up north to CT to work in NYC, I am trying to adjust to the cold weather. I actually love when it snows and like living near the harbor, which does yield quite cold winds. But, all has been great because the winter has been rather mild.  Well, on Friday I went to dinner with a friend in Greenwich Village and once we left a fabulous French restaurant, the cold weather hit us like a freight train. As a result, the next day all I craved was soup. Since I ate rich French food the night before, I of course needed and wanted to return to lighter food.  Enter this udon noodle soup, which hit the spot by warming me up and having such a flavorful broth. Going for Asian inspired flavors, this soup with all veggies and hearty udon noodles is similar to Pho. This is truly a favorite of mine!

    Ingredients

    4 cups chicken stock, reduced sodium
    2 cups water
    ½ cup enoki mushrooms
    ½ cup carrot, shredded or finely diced
    1 cup baby bella mushrooms, sliced
    3 green onions, chopped (white included)
    3 garlic cloves, minced
    1 Tbsp ginger, minced
    1 Tbsp rice vinegar
    2 Tbsp soy sauce, reduced sodium
    2 star anise
    ¼ tsp white pepper
    ½ tsp sesame oil
    ½ tsp sugar
    2 cups napa cabbage
    8 oz udon noodles, dry
    Srirachi, optional

    Preparation

    In a large saucepan, add chicken stock and water. Bring to a boil, reduce heat to low.

    Add mushrooms, carrot, green onions, garlic, ginger, rice vinegar, soy sauce, and star anise. Bring to a boil, reduce heat, cover and simmer for 10 minutes.

    Remove and discard star anise. Stir in white pepper, sesame oil, sugar, cabbage, and udon noodles. Increase heat to high and cook until noodles are tender, about 5 minutes.

    Ladle into large soup bowls and serve topped with Srirachi if you like spicy soup.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (24.4 ounces).
    Calories 512.88

    % Daily Value
    Calories From Fat  99.52  19%
    Total Fat 12.57g  19%
    Saturated Fat  1.61g  8%

     
  • The Low Fat Chick 5:02 am on January 6, 2013 Permalink | Reply
    Tags: , , ,   

    Sesame Turkey Burger 

    sesame turkey burger 1-1-2013

    Happy New Year!  I have been on a break from blogging for a few months as the holidays, work deadlines, and family priorities took over.  With it being the new year, my foodie resolution is to get back to creating recipes and blogging.  While I maintained a healthy eating lifestyle during my blogging break, I did not do much as far as developing new recipes.  Well, New Years day I had an itch to make a turkey burger, but I wanted to make a new flavorful burger.  What I came up with is this recipe, which is soooo delish!  The use of quality, dried spices makes this a quick, easy recipe with top notch flavor. I topped this burger with lettuce, tomatoes, onions, and ketchup and could not get enough. When I ate the last burger, I was sad it was gone.  Definitely a new favorite for me!

    Ingredients

    1 lb 99% Lean Ground Turkey
    3 Tbsp sesame seeds
    2 Tbsp soy sauce, reduced sodium
    1 Tbsp ground basil, dried
    3 Tbsp granulated onion
    1 Tbsp garlic powder
    2 Tbsp Worcestershire sauce
    2 Tbsp peanut oil, divided
    1 tsp black pepper
    4 wheat hamburger buns, split

    Preparation

    Mix together, gently, the first 7 ingredients in a bowl. Add in 1 Tbsp peanut oil and pepper, and continue to mix gently. Place bowl in the fridge for an hour.

    Form meat mixture into 4 patties and set aside.

    In a skillet, heat remaining peanut oil on medium heat. Place patties in skillet, reduce heat slightly and cook for 2-3 minutes, or until brown. Gently flip patties and continue to cook for 2-3 more minutes, or until done. Be sure to resist the urge to cook at a high heat so you do not burn the juices on the outside of burger.

    Serve each burger on buns with your favorite toppings.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (6.9 ounces).
    Calories 371.92

    % Daily Value
    Calories From Fat  111.61  30%
    Total Fat 12.82g  20%
    Saturated Fat  3.26g  16%

     
    • Jueseppi B. 3:29 pm on January 6, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Allow me to introduce you guys to The Low Fat Chick….beauty, intelligence and a knowledge of what keeps us all healthy and still able to enjoy flavor and YummYness….meet Ms. Summer.

      • The Low Fat Chick 11:38 am on January 12, 2013 Permalink | Reply

        Thanks Jueseppi for the wonderful introduction! Glad to share my recipes with your readers.

        • Jueseppi B. 12:22 pm on January 12, 2013 Permalink

          The pleasure is all mine Ms. Summer.

    • Karista 5:26 pm on January 10, 2013 Permalink | Reply

      This looks so delish! I love a good burger and this makes it so tasty and guilt free. 🙂

  • The Low Fat Chick 10:04 am on October 14, 2012 Permalink | Reply
    Tags: , , , , , , ,   

    Shrimp with Audouille and Hominy Grits 

    I grew up in different places so I often tell people I am not sure where I am from or where to claim home. But, after leaving the south, it has become apparent that I am mostly a southerner, even though I maintain a west coast accent.  Being raised in California, Pennsylvania, and Georgia, I sometimes have an identity crisis, but the food always brings me back to Georgia, as nothing beats southern cooking. Unfortunately, there are many unhealthy southern recipes, but this one is not only healthier but the flavors are so amazing. No southern recipe would be complete without butter for top-notch flavor, so the fat content is a little higher than most my recipes, but still low in calories.

    I have made shrimp and grits before, but never made a recipe that made me think I was in a restaurant.  This recipe, which I made from southern chef Hugh Acheson’s book, A New Turn in the South, is so fabulous I am at a loss for words. The effort required to make this is worth it and if you serve to guests for brunch, you will truly impress. I cannot get enough of this dish, especially when I top it with a few dashes of Tabasco sauce. Oh, and it makes it even better that I won this gorgeous book in a twitter contest a few months ago.

    Ingredients

    3/4 tsp salt
    3/4 cup hominy grits
    4 Tbsp butter, unsalted, cold
    1/2 cup sweet onion, minced
    1/4 cup celery, minced
    1/2 pound andouille sausage, chopped into 1/4 inch cubes
    1 garlic clove, minced
    1/2 cup roasted red peppers, chopped
    2 plum tomatoes, seeded and diced
    1 tsp Old Bay seasoning
    1/4 tsp red pepper flakes
    1/2 cup tomato juice
    1/2 cup clam juice
    1 pound shrimp, peeled and deveined
    1 tsp fresh thyme, chopped
    1 tsp fresh flat leaf parsley, chopped
    1 Tbsp freshly squeezed lemon juice (about 1 lemon)

    Preparation

    In a nonreactive 2-quart saucepan, combine 3 cups water, 1/2 tsp of salt, and the grits. Place on high heat and bring to a boil, stirring with a whisk. As soon as the water boils, reduce to a simmer. Cook the grits, stirring every 5 minutes or so, for an hour. Then stir in 2 tablespoons of butter and set the cooked grits aside.

    Melt 1 tablespoon of the butter in a 12-inch frying pan over medium heat, and when the butter bubbles and froths add the onion, celery, and andouille. Cook for 5 minutes, stirring every minute. Add the garlic, red peppers, tomatoes, Old Bay, and red pepper flakes. Cook for 5 more minutes, then add the tomato juice and clam juice. Stir well and reduce the liquid for about 2 minutes.

    Season the shrimp with the remaining 1/4 teaspoon of salt and add the shrimp to the pan. Stir well to combine and cook them for 5 minutes. The cooked shrimp should be just white, no longer translucent, but not chalky and dry. Add the remaining tablespoon of butter to the pan and finish with the thyme, parsley, and lemon juice.

    Place about 3/4 cup of grits on each plate and then spoon a quarter of the stewed shrimp, peppers, and
    tomatoes over each pile of grits. Serve immediately.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (13.2 ounces).
    Calories 530.03

    % Daily Value
    Calories From Fat  262.47  50%
    Total Fat 29.42g  45%
    Saturated Fat  12.73g  64%

     
  • The Low Fat Chick 12:06 am on October 14, 2012 Permalink | Reply
    Tags: , , chorizo, ,   

    Spicy Chorizo Chili 

    Since I moved from the south to Stamford, CT, the weather is a little different. It is now officially fall and the crisp weather has arrived.  I do not remember wearing a coat so soon when in Georgia, but the mornings here are quite chilly, so I have already been wearing a coat.  When the weather gets chilly, I tend to get in the mood for chili.  This is my own recipe for chili, which I had tweaked for over a year, and finally believe I have developed the perfect recipe. The chili is spicy and since I am addicted to spicy foods, I cannot get enough. This dish keeps me warm and puts me in a cozy mood, which is why I so love this recipe. Don’t forget the sour cream and chives to balance the spice.

    Ingredients

    6 oz pork chorizo, case removed, crumbled
    1 small onion, chopped
    1 1/2 Tbsp garlic, minced
    1 28 oz can diced tomatoes
    2 celery stalks, finely chopped
    1 green bell pepper, chopped
    1 Tbsp red hot chili pepper, finely diced
    2 16 oz cans kidney beans, reduced sodium, drained
    1/2 cup dry red wine
    1 Tbsp Worcestershire sauce
    1 pinch salt
    2 Tbsp chili powder
    1/2 Tbsp dried oregano
    2 tsp cumin
    1 tsp cayenne pepper
    1 tsp paprika
    8 oz sour cream, fat free
    2 Tbsp chives, finely chopped

    Preparation

    Heat a skillet on medium-high heat. Sauté chorizo, onion and garlic till chorizo is brown and onion is soft. 3-5 minutes.

    Add chorizo mixture to slow cooker. Add the remaining ingredients, except sour cream and chives. Stir and cook on high for 5 hours.

    Serve each bowl of chili topped with sour cream and chives.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (11.5 ounces).
    Calories 321.10

    % Daily Value
    Calories From Fat 87.39  27%
    Total Fat 9.79g  15%
    Saturated Fat  3.48g  17%

     
  • The Low Fat Chick 2:14 pm on September 29, 2012 Permalink | Reply
    Tags: brandy, , , ,   

    New Orleans Shrimp Bisque 

    Two weeks ago I went to a conference in New Orleans.  Freshly tired from only moving from Georgia 6 weeks earlier, I was honestly not in the mood nor happy to be traveling again. I love to travel and having the opportunity to attend was exciting but packing so soon I dreaded.  Anyway, I went, had a fantastic time, learned a lot, and found a new city to add to my foodie heaven collection.  I ate so many flavorful dishes, that I made it my business to visit the New Orleans School of Cooking before leaving.  I bought an excellent book called New Orleans Food and the minute I made it home, I began to use it. I am two dishes in deep and this Shrimp Bisque was the first dish. The effort of making fresh stock is priceless and fresh herbs add depth. Of course, because eating low fat is my thing, I made one substitution of fat free half and half for the cream.  This did not sacrifice taste in anyway, just made the soup less thick, but still dynamite. I recommend serving with an onion roll, as I love dipping bread in soup, and also adding a little extra hot sauce for a kick.  As a bonus, you will have left over cooked shrimp for other recipes. This is serious a favorite of mine now.

    Ingredients

    Stock
    3 lbs medium shrimp, with heads on
    2 Tbsp Creole seasoning, salt-free
    1 tsp salt
    1 bunch celery leaves and tops
    1/2 small onion, cut up
    1 bay leaf

    Bisque
    1 red bell pepper 
    1/4 cup brandy
    1 tsp lemon juice
    1 tsp tarragon
    1/2 tsp chervil
    1/2 tsp dill
    1 1/2 cups half and half, fat free
    1 tsp Louisiana hot pepper sauce
    salt and pepper to taste
    parsley, chopped

    Preparation

    To make the stock, put the shrimp, Creole seasoning, and salt into a saucepan with 12 cups water. Bring it to a light boil, then lower to a bare simmer.

    After 6 minutes, remove the shrimp and set aside to cool. Add the other stock ingredients and return to a simmer. Peel the shrimp. Reserve the meat but return the shells to the stock. Continue to simmer the stock, uncovered, for 25 minutes more. Strain the stock and discard the solids.

    While the stock is simmering, put the bell pepper under a hot broiler until the skin is blacked here and there. Allow to cool, then peel the skin off and roughly chop.

    Put the pepper pieces and about half the shrimp meat into a food processor with about cup of the stock.
    Process into a rough puree.

    Transfer the shrimp-pepper mixture to a saucepan over medium heat. Add the brandy and lemon juice and bring to a boil. Boil for 1 minute, stirring a little. Lower the heat and add the tarragon, chervil, and dill, plus the strained shrimp stock. Return to a simmer.

    After 5 minutes, stir in the half and half and hot sauce. Adjust the seasonings to taste. Serve topped with a sprinkling of chopped parsley and 2 or 3 whole shrimp tails.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (12.8 ounces).
    Calories 202.64

    % Daily Value
    Calories From Fat  25.95  13%
    Total Fat 2.94g  5%
    Saturated Fat  0.73g  4%

     
  • The Low Fat Chick 7:58 am on June 2, 2012 Permalink | Reply
    Tags: , , , ,   

    Smoked Salmon and Potato Soup 

    Lately finding time to cook has been very difficult, as work is getting out of control with executives putting pressure on me to meet difficult deadlines. But, I refuse to let work affect my health so I push on and try my hardest to continue to cook fresh food. This soup was perfect for me this week, as I ate it for days, loved the flavor, and it allowed me to easily heat it up after working late to meet finance deadlines. You gotta serve this soup with bread rolls, such as Ciabatta, because the thick crusty bread compliments this perfectly and makes a very filling dish.  Fantastic soup! It is now one of my favorites.

    Ingredients

    10 ounces smoked salmon
    1 onion, chopped
    3 3/4 cups water
    1 bunch parsley
    1 bunch thyme sprigs
    1/2 dried bay leaf
    1 1/4 pound russet potatoes, peeled and quartered
    2 cups 2% milk
    3 Tbsp unsalted butter
    1/2 tsp salt
    1/2 tsp white pepper
    1/4 tsp garlic powder
    2 tsp chopped parsley
    6 Italian bread rolls

    Preparation

    Place salmon, onion, and water into a large saucepan. Tie the parsley, thyme, and bay leaf into a bouquet garni. Add to the sauce pan. Bring sauce pan to a boil.

    Skim any foam from the surface and cover the pan. Lower the heat and poach for 15 minutes until the salmon flakes easily.

    Lift the salmon from the pan, using a spatula, and remove the skin. Flake the flesh and reserve by placing in the refrigerator. Return the skin to the pan and simmer, uncovered, for 30 minutes. Strain the stock through a strainer.

    Return the stock to the pan, add the potatoes, and simmer for about 25 minutes, or until tender. Remove the potatoes from the pan using a slotted spoon. Add milk to the pan and bring to a boil.

    Meanwhile, mash the potatoes with butter. Remove pan from heat. Beat the potatoes into the liquid in the pan until thick and creamy. Add flaked salmon, salt, white pepper, garlic powder, and parsley.

    Let cool slightly to thicken, then serve with a bread roll.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (17.2 ounces).
    Calories 353.33

    % Daily Value
    Calories From Fat  102.99  29%
    Total Fat 11.67g  18%
    Saturated Fat  5.69g  28%

     
    • Karista 9:12 am on June 4, 2012 Permalink | Reply

      The soup looks delish! And good for you!! So many Americans work themselves to the bone and don’t take care of their bodies. Our health is the key to a successful life. Wish more people realized that. We are so lucky to have a bounty of salmon here, I will definitely be making this soup. Have a fabulous week!

      • The Low Fat Chick 10:55 pm on June 5, 2012 Permalink | Reply

        Thanks Karista!! You are so right about Americans working themselves to the bone and not taking care of their bodies. I try so hard to take care of myself. You have lots of salmon in your city? Awesome!! You have a fabulous week too!

    • Karen 7:47 pm on June 8, 2012 Permalink | Reply

      This soup sounds delicious and one that my husband would love. I use 1% or 2% milk in most of my soup recipes that also use potatoes. The starch of the potato thickens the soup the same way cream would.

    • sybaritica 8:32 pm on June 11, 2012 Permalink | Reply

      I love potato soup… what a great idea adding smoked salmon!

  • The Low Fat Chick 12:06 pm on May 19, 2012 Permalink | Reply
    Tags: , , ,   

    Cheesy Baked Boiled Eggs 

    This week was tiring, as I was exhausted from attending the Atlanta Food and Wine Festival, and my niece’s 18th birthday party. I managed to get through the week eating out at Whole Foods hot bar and other decent healthier places until the weekend. This morning I woke up rejuvenated and I wanted to eat something different on this perfect Saturday morning. After thumbing through my cookbooks for inspiration, I decided to make an egg dish. This weekend is all about making do with what I have in the fridge before all my fresh produce goes bad, so I put my creative juices to work. The results? I instantly fell in love with the first bite of this dish. The egg complimented with a cheese sauce, sweet onion and zucchini was an amazing combination. The texture contrast of soft eggs beautifully played off the lightly crisp veggies. This is a new addition to my favorites list!

    Be sure to use extra sharp cheddar cheese, as it has a strong flavor, so you can use less of it, which equals fewer calories. If you are watching your cholesterol, reduce eggs to 4.

    Ingredients

    6 large eggs
    1 onion, thinly sliced
    1 zucchini, thinly sliced
    1/2 tsp garlic salt
    1/2 tsp pepper
    1 cup 2% milk
    1 Tbsp butter, unsalted 
    1/4 cup flour
    4 oz extra sharp cheddar cheese, shredded, divided
    1 pinch nutmeg
    1 pinch salt
    1 pinch pepper
    1/2 tsp parsley flakes
    1/8 tsp paprika

    Preparation

    Place eggs in a sauce pan and add water until eggs are covered. Cook over high heat. Once boiling, cook for 15 minutes.

    Drain water from pan. Add cold water and ice cubes. Set aside.

    Place onion and zucchini in a shallow baking dish or pie plate. Add garlic salt and pepper. Toss to coat and spread out into an even layer.

    Preheat oven to 400°F.

    In a small sauce pan, add milk, butter and flour. Stirring continuously with a whisk, slowly bring to a boil over low-medium heat. Once sauce begins to bubble, remove from heat and whisk in 3 oz of cheese, nutmeg, salt, and a pinch of pepper.

    Remove eggs from cold water, peel and slice in half. Add the eggs, with yolk side up, in an even layer on top of vegetables.

    Pour cheese sauce over the eggs and vegetables. Top with remaining 1 oz cheese, parsley flakes and paprika.

    Bake in oven for 25-30 minutes until sauce is bubbly and cheese is lightly brown.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (8.9 ounces).
    Calories 327.28

    % Daily Value
    Calories From Fat  185.72  57%
    Total Fat 20.94g  32%
    Saturated Fat  11.00g  55%

     
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