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  • The Low Fat Chick 2:33 pm on October 18, 2013 Permalink | Reply
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    Nutrient-Infused Tomato and Lamb’s Quarter Soup 

    Lambs quarters Soup

    by Karen Stephenson

    Enjoy this nutrient-infused Tomato and Lamb’s Quarter Soup, which is perfect for the cool autumn season. Depending on the time of year when you can get fresh tomatoes this is a very inexpensive soup that provides extras to freeze (or can) and the nutritional level is very high.  Countless studies prove that health benefits are enormous when consuming super foods, such as garlic, tomatoes, and sprouts on a daily basis. Garlic contains vitamins, minerals, flavonoids, antioxidants, essential oils, fatty acids and amino acids. Tomatoes are chock full of antioxidants and sprouts are loaded with goodness as well.  In addition to super foods, lamb’s quarter leaves provide a fresh flavor, but if you cannot find it in your local store, fresh spinach* can be substituted.  Enjoy!


    4 lbs plum tomatoes, chopped
    2 cups water
    3 garlic cloves, finely chopped
    3 large onions, finely chopped
    2 cups fresh basil, chopped (or ½ cup dried)
    2 cups fresh lamb’s quarter leaves*, chopped (or 1 cup dried)
    ½ cup fresh sprouts (any type)
    sea salt, to taste
    pepper, to taste
    cayenne pepper, to taste


    Place tomatoes, water, garlic, onions, and basil in a large pot. Bring to a boil.  Reduce temperature to low and simmer for 30 minutes.

    Place the simmered mixture into a blender and liquefy.  Be careful not to burn yourself.  Pour mixture back into the pot.  Add the lamb’s quarter leaves, sprouts and spices. Simmer for an additional 15 minutes.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe
    Calories 148
    Total Fat 1g

    Karen Stephenson is a specialist in
    edible wild foods, a member of the Society of Environmental Journalists, and one of the one of the top ghostwriters at The Happy Guy Marketing.

    • Jueseppi B. 2:58 pm on October 18, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat™.

    • Hilda 6:53 pm on October 18, 2013 Permalink | Reply

      This looks delicious. I will give it a try, if I can find enough green lambsquarters. I am even thinking of bringing in some seeds to grow indoors over the winter.

      • The Low Fat Chick 9:39 pm on October 19, 2013 Permalink | Reply

        Growing over the winter sounds like a great idea. I wish I was good at growing things like I am cooking things!

  • The Low Fat Chick 4:14 pm on April 14, 2013 Permalink | Reply
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    Raw Food Delights, Gazpacho: Who Needs an Oven? 

    Fresh Gazpacho 4-14-2013 smaller

    by Jennifer Appleton

    Eating low fat in this day and age can be quite a feat, with creamy donuts, rich mud cakes and cheesy dips sometimes making it incredibly challenging to stay on the straight and narrow. Then again, websites like Low Fat Chick are here to prove healthy and delicious foods can go hand in hand. In fact, when we get used to eating seasonal, fresh, healthy dishes, we begin to wonder what we were missing in the first place, when we decided to forego greasy, sugary foods.  In this post, we introduce Gazpacho, the first of a series of raw food recipes. Once you try your hand at these easy, delicious dishes, you’ll see why, for at least one or two days a week, going raw is a great way to take advantage of the high phytochemical content of uncooked fruits and vegetables.

    It is said in the summertime, the Spanish live on a diet of sun, sand and Gazpacho.  Just a sip of this deliciously, refreshing cold soup (which is ‘drunk’ directly from the bowl or a tall glass) will definitely turn you into an addict.  This is a fresh and light dish, but if you like a spicy kick, add a dash or two of hot sauce.


    3 large tomatoes
    1 medium cucumber, cubed
    ½ small red pepper, cubed
    ½ small green pepper, cubed
    1 large garlic clove, crushed
    1 Tbsp extra-virgin olive oil
    2 Tbsp lemon juice, or red wine vinegar
    1 cup cold water
    salt and pepper to taste
    Tabasco hot sauce (optional)


    Peel tomatoes after submerging for a couple of seconds in boiling water. Slice roughly and place into a blender or large food processor. Blend for 1 minute. Add cucumber, peppers and garlic. Continue to Blend.

    Slowly add water. Add oil and lemon juice (or vinegar). Blend for 1 additional minute.

    Pour into a sealed container and refrigerate for 2-3 hours. Mix before serving. Add salt, pepper, and Tabasco (optional) to taste.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (9.9 ounces).
    Calories 68.83

    % Daily Value
    Calories From Fat  32.79  48%
    Total Fat 3.72g  6%
    Saturated Fat 0.51g  3%

    • Jueseppi B. 5:13 pm on April 14, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Thank you Ms. Summer for this timely recipe. Enjoy your Sunday evening.

      • The Low Fat Chick 5:43 pm on April 14, 2013 Permalink | Reply

        You’re very welcome. I hope you have a great Sunday evening as well. Spring is here! Yaaayyy!

        • Jueseppi B. 5:55 pm on April 14, 2013 Permalink

          YaaaaaaaYYY is absolutely correct.
          ♥ ❀ ✿ Namaste ❀ ✿ ♥

  • 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!


    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


    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 4:00 pm on January 12, 2013 Permalink | Reply
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    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.


    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


    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 1:14 pm on September 2, 2012 Permalink | Reply
    Tags: , cornmeal, , , , , polenta,   

    Cheesy Polenta with Mushroom Herb Sauce 

    I have been on a cooking hiatus for two months as there have been so many changes in my life that all I could do to keep up was to make basic older recipes and try my hardest to eat healthy when eating out.  To recap the last two months, I went to Puerto Rico on vacation for July 4th and had a blast.  I purchased a Puerto Rico cook book while there, so I look forward to cooking from it and sharing the recipes with you. Once I returned from Puerto Rico, I immediately had to fly to NYC for a job interview.  I had applied for an US Financial Systems Manager position because I was ready to leave Atlanta. Well, it was a blessing because I was offered the position and had to move in 3 weeks! I began wrapping things up at the Atlanta job (many tears were shed as I liked working there) and then had to quickly prepare my house for moving.  After flying up north and deciding to live in Stamford, CT to be near my best friend who lives in New London, CT, I then flew back to Atlanta. Packing up a few things and the doggies I got on the road and happily arrived at my gorgeous Stamford loft on the harbor. A week later my furniture arrived and I began to settle in. So, now, after 4 weeks at the new job and enjoying my short commute to NYC daily, I decided to get back to creating and trying out new recipes. This here is my first new recipe created in the new place. I hope you enjoy because I love it!


    2/3 cup stone ground white cornmeal
    2 cups beef broth, reduced sodium
    1/2 tsp dried oregano
    1/2 cup parmesan cheese, shredded
    2 tsp extra virgin olive oil
    10 oz mushrooms, sliced
    1/2 tsp fresh lemon juice
    1 tsp thyme, finely chopped
    1 tsp chives, finely chopped
    1 tsp Italian parsley, finely chopped
    1/2 tsp garlic salt
    1/4 tsp white pepper
    1/2 cup ricotta, part skim


    Put all cornmeal, 2 cups broth, and oregano in a sauce pan and gently whisk the ingredients together. Cook over medium high heat and once bubbling (about 2-3 minutes), reduce to medium heat and cook, stirring frequently, until mixture is thick and creamy. Remove from heat and stir in cheese.

    Heat oil in a large skillet over medium heat. Add mushrooms and lemon juice, and saute until mushroom are brown, about 6 minutes.

    Add cup chicken broth, thyme, chives, parsley, salt, and pepper. Boil 3 minutes, scraping up browned bits. Remove from heat and stir in the ricotta. Serve polenta topped with mushrooms sauce.

    Nutrition Facts

    Servings: 2
    Serving size: 1/2 of recipe (20.6 ounces).
    Calories 457.54

    % Daily Value
    Calories From Fat 148.78 33%
    Total Fat 16.93g  26%
    Saturated Fat  7.63g  38%

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


    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


    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%

  • The Low Fat Chick 3:11 pm on April 28, 2012 Permalink | Reply
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    Spanish Tortilla 

    My recent obsession with potatoes continues and goes perfectly with my love for making brunch on the weekends. Last weekend I made Cocoa Strawberry Almond Pancakes, but this week I threw the sweet element aside and returned to my savory side. I originally made this recipe from a bare bones version I found in a European cookbook. I have since increased the ingredients and added salsa to my version, which is so yummy.  I love eating this for days because the left overs keep beautifully in the fridge.  Feel free to improvise with adding your own veggies and herbs to the potatoes and eggs, as this recipe welcomes variations.


    6 Tbsp extra-virgin olive oil, divided
    1 3/4 lb russet potatoes, thinly sliced or waffled
    1 shallot, chopped
    1/2 tsp garlic salt
    1/2 tsp black pepper
    6 large eggs
    1 tsp chopped flat-leaf parsley
    1 Tbsp red bell pepper, diced
    3 Tbsp sharp cheddar cheese, finely shredded
    1 roma tomato, diced
    1 cup salsa, medium or hot spicy


    Heat 5 Tbsp olive oil on medium heat in a frying pan. Add potatoes and cook, turning frequently for 10 minutes. Reduce heat if potatoes begin to stick to pan.

    Add shallot, salt, and pepper, and continue to cook for 10 more minutes, until the vegetables are tender. Continue to turn frequently.

    Meanwhile, beat the eggs in a large bowl with a pinch of salt and a pinch of pepper. Add parsley, bell pepper, cheese, and tomato. Transfer the potatoes and shallots into the eggs and mix gently. Leave to stand for 10 minutes.

    Wipe out the frying pan with paper towels and heat 1 Tbsp olive oil over medium heat. Pour the eggs mixture in the pan and spread it out in an even layer.

    Cover and reduce heat to low. Cook for 20 to 30 minutes, until the eggs are just set. Serve cut into 6 wedges with salsa on the side.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (11.4 ounces).
    Calories 371.69

    % Daily Value
    Calories From Fat  176.62  48%
    Total Fat 19.91g  31%
    Saturated Fat  4.36g  22%

    • Karen 4:50 pm on May 4, 2012 Permalink | Reply

      I used to live in Miami where there many Spanish restaurants. This was always one of my favorite tapas. Your recipe sounds great.

      • The Low Fat Chick 7:11 pm on May 4, 2012 Permalink | Reply

        Thank you. I love Miami!! That must have been awesome to live and eat there. I just can imagine all the amazing food.

        • Karen 7:47 pm on May 4, 2012 Permalink

          Some of the best food you can imagine.

    • Karista 11:31 am on May 13, 2012 Permalink | Reply

      I love this recipe! Making mr hungry as I haven’t had breakfast yet. Can’t wait to make this. Happy Sunday!

      • The Low Fat Chick 8:11 pm on May 13, 2012 Permalink | Reply

        Thanks Karista! If you like a bolder flavor you can use onions instead of shallots. Either way, I love the dish. Adding spicy salsa is the kicker. LOL! Happy Sunday and Mother’s day to you!

  • The Low Fat Chick 3:46 pm on April 27, 2012 Permalink | Reply
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    Zucchini Sticks with Honey Mustard Sauce 

    In July 2010, when I was a newbie to blogging recipes and did not yet post photos, I first made oven baked zucchini sticks. I loved these then with marinara sauce and this weekend, I was going to make the recipe again, but being almost 2 years later, I felt I should give the recipe a makeover. Since then, I have discovered panko bread crumbs, which I always keep on hand, so I figured I would use these and change up a few of the ingredients for fun. The results were even tastier zucchini sticks, and with honey mustard sauce, it is delightful. Definitely a favorite of mine…again!


    Canola cooking spray
    1 cup panko bread crumbs
    1/2 cup cornmeal
    1/4 tsp salt
    1/2 tsp pepper
    1/2 tsp onion powder
    1/2 lb zucchini, cut into 1/2-by-3-inch sticks
    2 large eggs whites, lightly beaten
    1/4 cup honey mustard sauce


    Preheat oven to 475°F. Coat a large baking sheet with cooking spray.

    Combine bread crumbs, cornmeal, salt, pepper, and onion powder in a large sealable plastic bag. Dip zucchini in egg whites, shake in the bag to coat, gently press the bread crumbs into zucchini, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.

    Bake on the center rack for 10 minutes. Turn the zucchini and continue to bake until golden and just tender, about 10 to 15 minutes more.

    Serve hot with honey mustard sauce.

    Nutrition Facts

    Servings: 2
    Serving size: 1/2 of recipe (8.7 ounces).
    Calories 364.16

    % Daily Value
    Calories From Fat  60.45  17%
    Total Fat 6.89g  11%
    Saturated Fat  1.24g  6%

  • The Low Fat Chick 4:54 am on April 22, 2012 Permalink | Reply
    Tags: , , , , ,   

    Potato, Mozzarella and Garlic Pizza 

    It’s been weeks since I went on vacation to Ireland, but the cook book, Potato, has proven to be the perfect souvenir. This is the third recipe I have made and posted from the book.  For the third time, another dish is very tasty.  What I love about this dish is that it is a creative way to get my veggies as the more creative I am, the more veggies I enjoy. When sauteing the potatoes before putting on the pizza, I had to stop myself from wanting to add seasoning and just eat the garlic potatoes. I will try making just the potatoes this way, but I knew I had to finish making the pizza, and am so glad I did. The light flavor of rosemary coupled with the sweet red onions was fabulous. Unique and such a great treat!  Each piece is pretty light on fat, but feel free to reduce the use of oil to 2 Tbsp and cheese to 4 oz.


    2 pinches salt
    12 oz new or salad potatoes
    3 Tbsp olive oil
    2 garlic cloves, crushed
    8 oz wheat pizza dough
    1 red onion, medium, sliced
    5 oz smoked mozzarella, shredded or thinly sliced
    2 tsp rosemary, chopped
    black pepper to taste
    2 Tbsp parmesan cheese, freshly grated


    Preheat oven to 425°F.

    Boil water. Add salt and potatoes. Boil for 5 minutes. Drain well and leave to cool. Thinly slice.

    Roll out the dough till the size of your pizza pan. Place in pizza pan. Set aside.

    Heat 2 Tbsp oil in a frying pan on medium heat. Add sliced potatoes and garlic. Saute for 5-8 minutes, until tender and turning frequently to keep potatoes from sticking to pan.

    Brush pizza dough with remaining oil. Scatter the onion over, then arrange the potatoes on top. Sprinkle over the mozzarella and rosemary and plenty of black pepper.

    Bake for 15-20 minutes until golden. Remove from the oven and sprinkle with Parmesan and more black pepper.

    Cut into 8 wedges and serve immediately.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (4.1 ounces).
    Calories 221.17

    % Daily Value
    Calories From Fat  100.53  45%
    Total Fat 11.39g  18%
    Saturated Fat  4.30g  22%

  • The Low Fat Chick 8:56 pm on April 10, 2012 Permalink | Reply
    Tags: , ,   

    Fettuccine Mac and Cheese 

    Last week Danny’s Kitchen recognized my blog with the Very Inspiring Blogger Award.  It is so comforting and rewarding to be nominated by a fellow foodie blogger. Danny’s blog is great, as he posts recipes he creates and also other information about food. As a way of saying thank you to Danny, I have made one of his recipes and added my own creative flair.  I took his recipe for Broccoli Cheddar Mac N’ Cheese and made Fettuccine Mac and Cheese.  I used less cheese and 2% milk to reduce the fat, but used extra sharp cheddar cheese.  In addition, I added shredded zucchini, as it mixes in well with the fettuccine and provides added nutrition, and used panko bread crumbs for a nice crunchy topping.  This recipe is for 6 servings as side dishes, so complement this dish with a lighter meat, such as chicken breast, or serve with a salad.

    Being recognized for the  Very Inspiring Blogger Award requires me to share  7 things about myself and nominate 15 other bloggers.  Below are 7 things about myself and I hope you find them interesting.  HA! HA!  I want to nominate the fabulous other bloggers in a separate posting, so stay tuned.

    7 Things About The Low Fat Chick

    1. I worked on Wall Street in NYC as a Financial Analyst.
    2. I studied abroad in Argentina and Uruguay in grad school.
    3. I designed an indie clothing line for 5 years.
    4. I fell in love with food the same age Julia Child did.
    5. I have 3 doggies and my oldest is 15 years old.
    6. I have my two dream cars, Volkswagen New Beetle and Ford Mustang.
    7. I have a major foodie weakness of pizza.


    8 oz fettuccine
    1/2 cup zucchini, shredded
    1 1/2 cups 2% milk
    3 oz extra sharp cheddar cheese, shredded
    5 oz white cheddar cheese, shredded
    1 Tbsp corn flour
    Salt & Pepper to taste
    1 pinch nutmeg
    spray canola oil
    3/4 cup panko breadcrumbs
    1 Tbsp parsley flakes
    1/2 tsp garlic salt


    Preheat oven to 350°F.

    Prepare fettuccine according to package directions, but 1 minute less for al dente. Drain and set aside.

    In a large pan, add milk and stir well while heating over low-medium heat. Once milk is heated, but not boiling, add cheeses. Add corn flour and stir. Continue heating a minute or two longer as cheese sauce thickens. Remove from heat.

    Squeeze the juice from the zucchini. Add into cheese sauce, mixing well. Add salt and pepper to taste.

    Pour entire mixture into a square glass baking dish that has been sprayed with canola oil.

    In a small bowl mix together bread crumbs, parsley flakes and garlic salt.

    Sprinkle seasoned bread crumbs over the top and bake for 15 minutes.

    Change oven setting to broil on low setting and broil for 3 – 5 minutes to toast the bread crumb topping. Please watch carefully to avoid burning.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (5.9 ounces).
    Calories 385.59

    % Daily Value
    Calories From Fat  134.97  35%
    Total Fat 15.3g  24%
    Saturated Fat 9.04g  45%

    • Danny 9:08 pm on April 10, 2012 Permalink | Reply

      It looks and sound fantastic — I’m glad you made it your own! 🙂

    • Admin 3:50 am on April 13, 2012 Permalink | Reply

      This fettuccine looks delicious! We might try and cook it ourselves over the weekend.
      Dish SOS team

    • gretaskinner 6:27 pm on April 15, 2012 Permalink | Reply

      This looks totally awesome! I love the idea of panko breadcrumbs! It sparked my interest of maybe “frying” some fresh parsley sprigs and using that oil to coat the pan for even more flavor 🙂 trying to keep with your low-fat chick trend by not over doing the frying. This looks so amazing I will be making this soon!

      • The Low Fat Chick 12:06 am on April 16, 2012 Permalink | Reply

        Sounds like a good idea! A small amount of olive oil with the sprigs would probably be OK, low fat wise. I hope it turns out great.

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