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  • 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.


    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


    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 10:04 am on October 14, 2012 Permalink | Reply
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    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.


    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)


    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.


    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


    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 10:44 am on May 7, 2012 Permalink | Reply
    Tags: , , , pickles   

    Barbecue Pork Grill Cheese 

    PhotobucketThe month of April was Grill Cheese month and so, Mom’s Crazy Cooking, issued a challenge to all us food bloggers who enjoy posting and trying out new recipes.  The challenge was to find a grill cheese recipe and make it as is or put your own spin on it.  A simple, but fun challenge, and since I worked a lot of late hours last week, this was an easy thing to make. I put my veggie lasagna on hold because I did not feel like going through all the preparation, and just made this sandwich.  I like my grill cheese with thick hearty sour dough bread and thick slices of sharp cheese.  I do not melt my cheese till it oozes out, but just enough to drip over the other toppings. You may like it dripping, so go for it. Anyway, enjoy this simple, fun recipe that took me back to my childhood.  I based my recipe off of the idea from Panini Happy.  Would have been great to put my sandwich in a Panini press, but out of all the crazy kitchen appliances I have, a press I do not have. So, I just used a skillet.


    1 cup cooked shredded pork, fatty pieces removed
    1/2 cup barbecue sauce
    8 sourdough bread slices, thick
    4 oz sliced extra sharp cheddar cheese
    1/4 cup dill pickles, diced
    4 large iceberg lettuce leaves
    spray canola oil


    Warm the pork and in a bowl toss with barbecue sauce.

    On a piece of bread place cheese, 1/4 cup pork, 1 Tbsp pickle, lettuce leaf, and another piece of bread.

    Warm a skillet on medium heat. Spray skillet with canola oil. Place sandwich in pan and cook each side till cheese is melted and bread is lightly brown. Serve while warm.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (7.4 ounces).
    Calories 431.37

    % Daily Value
    Calories From Fat  109.05  25%
    Total Fat 12.33g  19%
    Saturated Fat  6.77g  34%

  • The Low Fat Chick 1:17 pm on April 24, 2012 Permalink | Reply
    Tags: , casarecce, , ,   

    Tomato and Bacon Casarecce 

    I am so inspired by the places I have traveled. As a result, I developed this recipe, because my love for pork in pasta will never cease. My pork influence from Spain and the pasta influence of Italy drove me to create this recipe. There are many similar to it, but this is my personal creation without consulting any outside resources. I absolutely love it!  While I am focused on low-fat dishes, using bacon for flavor in a smaller amount is acceptable.  I usually use thin pieces of bacon in recipes but this recipe really needs thick cut bacon for the fat to render and add the flavor.  Also, I am only using 12 oz of pasta, when most people use 16 oz in a recipe. This is because casarecce really absorbs the sauce and if you use 16 oz, the pasta will get dry.  You can use even less pasta if you want more sauce.  Feel free to add additional pinches of red pepper flakes if you like a spicier sauce. I typically add more because I like the healthy burn.


    2 pinches salt, divided
    12 oz casarecce
    6 slices bacon, thick cut
    2 Tbsp red onion, chopped
    2 garlic cloves, minced
    1/4 cup Italian parsley, finely chopped
    1 tsp red pepper flakes
    1 28 oz can crushed tomatoes
    6 Tbsp Parmesan cheese, freshly grated


    Boil water and add a pinch of salt to the water. Add casarecce and boil according to package instructions till al dente. Drain and set aside.

    Dice bacon and brown in a saucepan over medium high heat for 3-5 minutes. Brown till fat is rendered from the bacon.

    Add onion and garlic. Cook until soften.

    Add tomato sauce and stir. Bring to a boil, reduce heat to low, cover and simmer for 5 minutes.

    Add parsley, red pepper flakes, and a pinch of salt. Stir, cover, and simmer for 5 minutes.

    Remove sauce from heat and add in casarecce. Toss and serve topped with 1 Tbsp Parmesan cheese per serving.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (8.9 ounces).
    Calories 480.98

    % Daily Value
    Calories From Fat  204.98  43%
    Total Fat 22.86g  35%
    Saturated Fat 8.81g  44%

  • The Low Fat Chick 7:07 pm on March 18, 2012 Permalink | Reply
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    Five Spice Pork Meatball Soup 

    Eating two Tex-mex dishes had me wanting to eat a little lighter. I have 4 days till vacationing in Europe, where I will eat decadent foods, so I need to slow it down a little until then.  Always a fan of Asian inspired soups, this dish evolved into a wonderfully, light and filling dish. The broth is so good, that I keep going back for more and then had to stop myself. White pepper, salt, and five spice powder make this soup so tasty, you will not even think you are eating soup, especially when diving into a pork meatball. Such a personal favorite, and I hope it becomes your favorite as well.


    8 oz ground pork, reduced fat
    3 Tbsp onion powder
    1 1/2 Tbsp garlic powder
    1 tsp salt
    1/2 tsp white pepper
    1 Tbsp chives, chopped
    1 large egg white, lightly beaten

    2 Tbsp peanut oil
    1 large onion, minced
    2 garlic cloves, minced
    1/2 inch ginger root, peeled and bruised
    32 oz chicken broth, reduced sodium
    1 Tbsp soy sauce, reduced sodium
    4 oz Shitake mushrooms, stems discarded and sliced
    4 oz button mushrooms, sliced
    2 oz Napa cabbage
    1/2 tsp white pepper
    1/2 tsp Chinese five spice powder
    1/8 tsp salt


    Prepare meatballs by mixing, in a small bowl, pork, onion powder, garlic powder, salt, white pepper, and chives. Add egg white to the mixture to bind it. Mix with hands, squeezing pork between fingers. When all ingredients are fully mixed together, roll mixture into tiny, bite size meatballs. Set aside.

    Heat a saucepan and add oil. Once oil is heated, add onion, garlic, and ginger and fry to bring out the flavors, but do not let them brown.

    When onion is soft, add chicken broth and bring to a boil. Stir in soy sauce and mushroom slices. Simmer for 10 minutes.

    Add meatballs and cook for 10 minutes. Remove from heat and remove ginger from saucepan and discard. Gently stir in Napa cabbage, white pepper, five spice powder, and salt.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14.8 ounces).
    Calories 287.40

    % Daily Value
    Calories From Fat  155.37  54%
    Total Fat 17.56g  27%
    Saturated Fat 4.66g  23%

    • Karista 12:15 am on March 19, 2012 Permalink | Reply

      Yummy! This looks fantastic. Mind if I post on my Facebook page?

    • Karen 10:18 am on March 24, 2012 Permalink | Reply

      This sounds really great. I love the flavor that five spice gives to dishes. Have a wonderful trip.

      • The Low Fat Chick 1:51 pm on March 26, 2012 Permalink | Reply

        Thanks Karen! I do too! It make my roast chicken taste amazing. My trip is going great! I cannot wait to come home and share the recipes I learned in Italy and Ireland.

  • The Low Fat Chick 11:10 pm on March 11, 2012 Permalink | Reply
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    Spaghetti Carbonara 

    Last week my quote, regarding restaurant weeks, was in the Atlanta Journal Constitution (AJC) newspaper. I was so excited to see my name and our blog listed that I immediately craved my ultimate, favorite dish, Spaghetti Carbonara.  I like to eat this dish when in celebration mode, and while I have had it many places, my most memorable moment is when I was in Madrid, Spain last summer. I walked into this Italian restaurant in the Opera district with limited Spanish, so ordering lunch was a challenge. The waiter did not understand English, which is reasonable because I am in his city, so all I could manage to say was Spaghetti Carbonara.  My waiter smiled and next thing you know I had my pasta. The power of food transcends all language barriers! This dish is traditionally high in fat, so of course I had to alter the recipe so it could become a favorite at home. I reduced the amount of cheese and olive oil, and eat this in smaller servings, which makes all the difference in calories.  This dish should not be eaten in large portions and I recommend serving on smaller plates with a side of salad to balance out the meal.


    1 lb wheat spaghetti
    2 Tbsp extra-virgin olive oil
    4 medium garlic cloves, peeled and crushed
    1/4 lb bacon, sliced a 1/4 inch thick, diced
    1/4 cup dry white wine
    3 large eggs
    1/2 cup parmesan cheese, freshly grated
    2 Tbsp flat leaf Italian parsley, minced
    1 tsp black pepper
    1 tsp garlic salt


    Bring 4 quarts of water to a boil in a large pot. Add pasta to the water and cook until al dente.

    While pasta is cooking, heat oil and garlic in a skillet over medium heat. Cook the garlic until golden for 2 to 3 minutes.  Discard the garlic.

    Add bacon and cook for 2 to 3 minutes, until beginning to crisp. Add wine and simmer for 2 to 3 minutes, until the alcohol aroma has cooked off. Remove from heat, cover, and keep warm.

    Lightly beat the eggs with cheese and parsley in a large bowl.

    Drain the pasta, leaving it slightly wet, and transfer it to a bowl with the egg mixture. Season with garlic salt and pepper. Lightly toss. Add more garlic salt and pepper to taste, if necessary. But be careful to not add too much salt, especially if you are watching your blood pressure.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (5.5 ounces).
    Calories 510.44

    % Daily Value
    Calories From Fat  187.09  37%
    Total Fat 21.05g  32%
    Saturated Fat 7.44g  37%

  • The Low Fat Chick 2:01 pm on March 4, 2012 Permalink | Reply
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    Smoked Mozzarella and Bacon Pizza 

    Pizza is my favorite dish in the world, but I know the way we, Americans, serve pizza (chain-restaurant style) is full of too much bread and cheese. As a result, I often make fresh thin crust pizzas at home. This pizza has flavorful bacon with two types of cheeses. I know, you probably ask, how can bacon and cheese be low fat? It is all about portion control. Instead of quantity, go for quality of ingredients in smaller amounts to get the best of flavors.  Smoked bacon, smoked mozzarella, and aged Asiago, complimented with fresh garlic, oregano, and basil, make this pizza so rich in flavor but lower in calories. This is a major favorite of mine. Enjoy!


    1/4 cup wheat flour
    8 oz wheat pizza dough
    1 Tbsp cornmeal
    2 tsp extra virgin olive oil
    2 oz smoked mozzarella, freshly shredded
    3 oz smoked uncured bacon, diced
    2 oz Asiago cheese, freshly grated
    2 large garlic cloves, minced
    1 tsp fresh oregano, finely chopped
    1/4 tsp black pepper
    6 large basil leaves


    Sprinkle flour onto a large cutting board. Roll dough sprinkled with flour into a 10 to 11-inch-diameter circle.

    Preheat oven to 425°F. Sprinkle cornmeal over pizza pan. Transfer dough to pan.

    Drizzle oil over dough. Take the back of a spoon and gently spread out oil evenly over dough.

    Evenly sprinkle mozzarella over dough. Arrange the bacon in a single layer over cheese.

    Evenly sprinkle Asiago cheese, garlic and oregano over bacon.

    Season with pepper and arrange basil leaves on top.

    Bake for 12 to 15 minutes, until the crust is crisp and the cheese is melted on top.

    Cut into 8 wedges and serve immediately.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (2.1 ounces).
    Calories 189.19

    % Daily Value
    Calories From Fat  93.55  49%
    Total Fat 10.49g  16%
    Saturated Fat  4.21g  21%

  • The Low Fat Chick 10:59 am on February 26, 2012 Permalink | Reply
    Tags: arugula, , , , ,   

    Pork and Cucumber Spring Rolls 

    I have recently become acquainted with Pinterest, which is a great way to pin down recipes you want to try or share. Last week, enjoying my quiet Sunday morning, I found a pork patty spring roll recipe. It looked amazing, so I decided to try my own version with less sodium. The original recipe calls for too much fish sauce, which is high in sodium, just like soy sauce. I reduced the fish sauce, which allowed the fresh flavors of bright cucumber and peppery arugula to shine through.  I also added one of my favorite veggies of mung bean sprouts. The bean spouts were the ideal compliment to the cucumber and arugula, and also added a nice crunch. I almost decided to leave out the cucumber when I was frustrated looking for it at the farmer’s market, but glad I did not give up, because it makes the spring rolls taste spectacular. No dipping sauce needed for these rolls as they are full of flavor. Warning: You may have difficulty rolling the delicate rice paper sheets (spring roll wrappers). Don’t fret, as I still have issues with this, along with egg roll wrappers as well. But, as long as you get everything rolled together, it is all about enjoying the taste.


    1 lemon, juiced
    1 Tbsp fish sauce
    3 Tbsp sugar
    1 large garlic clove, finely minced
    1/2 tsp ginger, finely minced
    1/2 tsp red chilies, finely chopped
    1 lb ground pork, reduced fat
    1 Tbsp peanut oil
    18 rice paper sheets (spring roll wrappers)
    1 cup mung bean sprouts
    1/2 cup arugula, chopped
    1 cucumber, medium, cut into thin sticks


    Mix together lemon juice, fish sauce, sugar, garlic, ginger and chilies in a large bowl. Add ground pork and mix well.

    Divide the mixture into 18 portions. Form each portion into a log about an inch and a half in diameter and 3 inches long.

    Heat peanut oil over medium high heat in a skillet. Cook pork patties in two batches. Brown the first side for about 2 minutes and flip to brown the other side for two minutes. Remove patties from heat and place on a paper towel lined plate to cool.

    Prepare a wide shallow bowl for dipping the rice paper. Dip the rice paper into the water, per the directions on the package. Place a rehydrated rice paper on a work surface. Place bean sprouts, arugula and cucumber in rice paper. Place a pork patty on top. Roll to seal the fillings. Repeat until all the patties have been rolled into the rice paper.

    Nutrition Facts

    Servings: 6  (3 rolls per serving)
    Serving size: 1/6 of recipe (6.4 ounces).
    Calories 303.00

    % Daily Value
    Calories From Fat  129.98  43%
    Total Fat 14.47g  22%
    Saturated Fat 4.45g  22%

    • Jaylove 3:45 pm on February 28, 2012 Permalink | Reply

      LFC have you ever tried this recipe with beef instead of pork? If so which did you prefer, and why?

      • The Low Fat Chick 3:48 pm on February 28, 2012 Permalink | Reply

        No, I have not tried it with beef, but I say give it a try. But I recommend a lean beef of no less than 90% lean. The greasiness of regular beef might be too much for the light spring roll wrappers. Let me know how it turns out if you give it a try. Sounds like a good idea!

  • The Low Fat Chick 12:12 pm on February 19, 2012 Permalink | Reply
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    Baked Pork Wontons 

    Last night I was in the mood to munch on a hot snack. I am not a big snacker as I prefer balanced meals, but for some reason last night was different. Maybe it was the glass of Chardonnay I had just downed, but something made me get up and make these snacks off the fly.  Free styling it, I came up with a moist and delicious snack/appetizer.  I have a plethora of jams and jellies in my refrigerator because I often make mini bundt cakes flavored with these for friends and family.  The ginger and orange marmalade was almost gone and I thought to myself let’s try it combined with pork.  After gathering the rest of my ingredients, I ended up making these excellent baked pork wontons. I was impressed with how fabulous these turned out.  If you do not have ginger and orange marmalade, you can use an orange marmalade and finely minced fresh ginger, but use the gingerly sparingly as it is a strong spice.


    1 1/2 Tbsp ginger and orange marmalade
    1 Tbsp chili garlic sauce
    2 Tbsp reduced-sodium soy sauce
    2 tsp granulated onion
    1/2 lb ground pork
    21 wonton wrappers
    spray canola oil


    Mix the first 4 ingredients in a bowl. Add pork and mix to combine.

    Preheat oven to 425°.  Spray a rimmed baking sheet with oil.

    Place a wonton wrapper flour side up on your work surface. Using a spoon, drop a tablespoon of the pork 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.

    Place wontons on baking sheet. Lightly spray the tops with oil.

    Bake for 10 -12 minutes till tops are brown and crispy.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (4.2 ounces).
    Calories 276.28

    % Daily Value
    Calories From Fat  95.15  34%
    Total Fat 10.53g  16%
    Saturated Fat 3.75g  19%

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