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  • The Low Fat Chick 2:33 pm on October 18, 2013 Permalink | Reply
    Tags: basil, , ,   

    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 6:50 pm on April 7, 2013 Permalink | Reply
    Tags: basil, , , , ,   

    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!


    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


    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 12:19 pm on March 9, 2013 Permalink | Reply
    Tags: basil, ,   

    Red Onion and Basil Turkey Burger 

    Red Onion and Basil Turkey Burger

    Burger anyone? I love turkey burgers so much that I cannot remember the last time I actually ate a beef burger. Lean turkey meat is like a blank canvas, as it takes on so many flavors with ease.  Not only is the burger easy to flavor but so is making this burger. After a long week at work, it took me no time to make this.  Perfect for my Friday night of pure relaxation.


    1 medium red onion, divided
    1/2 cup packed fresh basil leaves
    1 lb lean ground turkey (93% lean 7% fat)
    3 cloves garlic, minced
    2 Tbsp balsamic vinegar
    1 tsp honey
    1 tsp salt
    1/2 tsp black pepper
    4 fresh burger rolls


    Cut red onion in half. Finely chop one half, set aside. Cut the other half into slices, set aside.

    Finely chop 1/4 cup of basil. Set the other 1/4 cup aside for topping the burger.

    In a bowl combine turkey, garlic, chopped red onion, chopped basil, balsamic vinegar, honey, salt, and pepper. Use your hands to fully blend the ingredients, but be gentle and not over work the meat.

    Divide evenly into 4 portions and create patties.

    Broil for 8-10 minutes on one side till firm. Gently flip and broil for 5 minutes, or until done.

    Serve on buns topped with sliced red onions, basil leaves, and your favorite condiments.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (7.3 ounces).
    Calories 311.22

    % Daily Value
    Calories From Fat  108.68  35%
    Total Fat 12.14g  19%
    Saturated Fat  3.07g  15%

  • The Low Fat Chick 10:52 pm on January 22, 2013 Permalink | Reply
    Tags: basil, , , , , veal,   

    Casarecce with Veal Meatballs 

    Veal Meatballs and Pasta 1-22-2013

    COLD, COLD, COLD! It is 16 degrees here in the New York area. I moved here last year and the news says this is the coldest weather in 3 years! Lucky me!  Anyway, with this cold weather I am locked inside and feeling creative, so I developed this dish. I never made veal meatballs, but am so glad I tried it because the meatballs are tender and taste amazing. Cooking the meatballs directly in the sauce imparts wonderful flavor and tenderness. No need to cook the meatballs first and create more work for yourself.  Also, using quality dried spices, instead of fresh (which is hard to find in the winter) come to life in this sauce and are convenient. Excellent warm, filling dish, as I found it tasty and perfect to share with others.


    1 lb ground veal (shoulder)
    1 cup plain bread crumbs
    2 egg whites
    2 Tbsp granulated onion
    1 Tbsp parsley, dried
    1 Tbsp basil, dried
    1 Tbsp garlic powder
    1/4  tsp salt
    1/8 tsp black pepper

    28 oz can crushed tomatoes with basil
    1 Tbsp olive oil
    1/2 large zucchini, shredded
    2 garlic cloves, minced
    2 Tbsp parsley flakes
    1 Tbsp oregano, dried
    1 Tbsp marjoram, dried
    1 tsp sugar
    1/2 tsp salt
    1/4 tsp black pepper
    2 pinches red pepper flakes
    1/2 cup water

    12 oz casarecce


    In a bowl using your hands, mix together all meatball ingredients. Form meatballs into 1 to 1.5 ounces balls which makes 17 to 19 meatballs. Place meatballs on a plate, cover, and place in the fridge.

    In a large saucepan, stir together tomatoes and olive oil. Heat on medium-high heat. Bring to a boil, reduce heat to low, cover and simmer for 5 minutes.

    Add zucchini, garlic, parsley, oregano, marjoram, sugar, salt, black pepper, and red pepper flakes. Stir, cover, and simmer for 5 minutes. Increase heat to medium heat and place meat balls in sauce one by one. Gently stir in water. Bring to a simmer, cover and cook for 20 minutes, stirring occasionally.

    Uncover and gently stir. Cook uncovered for 5 minutes. Remove from heat, cover and set aside.

    In a large pot, boil water. Add casarecce and boil according to package instructions till al dente. Drain.

    Add in casarecce to sauce. Lightly toss and serve.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (17.6 ounces).
    Calories 687.37

    % Daily Value
    Calories From Fat  114.87  17%
    Total Fat 12.69g  20%
    Saturated Fat  3.84g  19%

    • Jueseppi B. 1:34 am on January 23, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Great recipe from Ms. Summer, The Low Fat Chick. I am cooking this on Friday!!!

    • petit4chocolatier 7:31 pm on January 27, 2013 Permalink | Reply

      This looks so good 🙂

    • Karen 8:00 am on February 13, 2013 Permalink | Reply

      I’ll have to try cooking the meatballs directly in the sauce…I always brown mine first. Your photo is terrific.

      • The Low Fat Chick 4:51 pm on February 18, 2013 Permalink | Reply

        Thanks Karen! So glad you like the photo. I hope you like cooking the meatballs in the sauce, as it makes them so tender. 🙂

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

    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!


    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


    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.

    • 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 8:20 pm on March 7, 2012 Permalink | Reply
    Tags: , basil, , , ,   

    Sweet Bruschetta 

    For the first time, in two weeks I travel to Rome, Italy! I am so estactic, as I always enjoy being in Europe and cannot wait to go back. To celebrate my upcoming voyage, I have been making Italian dishes this week. I first made Smoked Mozzarella and Bacon Pizza, which was amazing with the Asiago cheese on top.  Now, I am in appetizer mode and made my own bruschetta, topped with a sweet, fresh tomato sauce complimented with a subtle hint of spice. This is so tasty with ricotta layered in. Making the topping is a little effort, but so worth it. This is a favorite of mine now.


    Tomato Sauce

    1 1/2 lb roma tomatoes
    2 Tbsp extra virgin olive oil
    1/2 large onion, diced
    2 large garlic cloves, minced
    1/2 cup zucchini, shredded
    1/2 tsp salt
    1/4 tsp black pepper
    1/4 tsp red pepper flakes
    2 tsp fresh oregano, chopped
    1 Tbsp sugar
    1/2 cup fresh basil leaves, chopped


    12 slices of Italian baguette
    3 large garlic cloves
    2 Tbsp extra virgin olive oil
    1/4 cup ricotta cheese, part skim
    1/2 tsp pepper
    1/2 cup asiago cheese, freshly grated
    12 large basil leaves


    Tomato Sauce

    Cut a cross in the base end of each tomato, then plunge into a bowl of boiling water. Leave in water for 30 seconds to 1 minute. Lift tomatoes out with a slotted spoon and drop into a bowl of cold water.

    Drain tomatoes. Remove the skins from the tomatoes and place on a cutting board. Cut into quarters, then eighths, and chop as finely as possible.

    Heat oil on medium heat in a large sauce pan. Add onion and garlic. Cook gently for 3 minutes, stirring occasionally, until softened and lightly colored.

    Add tomatoes to the sauce pan. Lightly squeeze the juice out of the shredded zucchini, and add to the tomatoes. Season with salt, black pepper, red pepper flakes, oregano, sugar, and basil. Gently stir.

    Bring to a simmer and turn the heat down to low and cover. Cook, stirring occasionally, for 30 minutes.


    Turn the broiler on high.

    Rub each slice of baguette with garlic cloves. Drizzle olive oil over each slice.

    Place baguette slices on a baking sheet lined with foil. Broil for 1 minute till edges are lightly browned. Be careful not to burn the bread.

    Remove baking sheet from broiler and top baguette slices with ricotta, salt, pepper, tomato sauce, and cheese.

    Place in broiler for 30 seconds to melt the cheese.

    Serve with a basil leaf topping each slice.

    Nutrition Facts

    Servings: 4  (3 slices per serving)
    Serving size: 1/4 of recipe (12.6 ounces).
    Calories 457.85

    % Daily Value
    Calories From Fat  210.19  46%
    Total Fat 23.81g  37%
    Saturated Fat 7.25g  36%

  • The Low Fat Chick 2:01 pm on March 4, 2012 Permalink | Reply
    Tags: , , basil, , ,   

    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 11:39 am on April 9, 2011 Permalink | Reply
    Tags: basil, ,   

    Cherry Tomato and Basil Spaghetti 

    Despite the rain, the weather has been so lovely this spring. I get spring fever easily and last night I wanted to eat spaghetti with a light, fresh sauce.  It was a perfect opportunity to cook with sweet cherry tomatoes and fresh basil. I had a blast peeling the tomatoes, while sipping on a glass of white wine, then popping them into the food processor for a smooth sauce.  This sauce beats anything I can find in a can.  This is going on our favorites list for being sweet, spicy, fresh, and light. Serve this with a fresh baguette and grated or shaved Parmesan.


    1 large onion
    1 large garlic clove
    4 tablespoons extra virgin olive oil
    1 1/2 pounds sweet cherry tomatoes
    salt, to taste
    black pepper, to taste
    1 teaspoon red pepper flakes
    1 teaspoon fresh oregano, chopped
    1 tablespoon white sugar*
    12 ounces dried wheat spaghetti
    1 large handful of fresh basil leaves
    Freshly grated or shaved Parmesan cheese (optional)


    • Cut a cross in the base of each tomato, then plunge into a bowl of boiling water. Leave for around 30 seconds, then lift them out with a slotted spoon and drop them into a bowl of cold water. Drain well, then remove the skins from the tomatoes. Set aside.
    • Peel the onion and garlic.  Place both in food processor and blend into a thick puree.
    • Heat oil in a large pan, add the onion and garlic puree and cook gently for 5 minutes, stirring occasionally.
    • Place the tomatoes in the food processor and blend into a puree. You can blend till smooth or just pulse a few times if you like small chunks of tomato in your sauce.
    • Add the tomato puree to the pan. Add salt, black pepper, red pepper flakes, oregano, and sugar. Bring to a simmer, then turn the heat down to low and cover.  Cook, stirring occasionally, for 30-40 minutes, until the mixture is thick.
    • Meanwhile, cook the pasta according to the instructions on the package. Cut or tear the basil leaves into small pieces.
    • Remove the sauce from the heat, stir in the basil and check the seasoning. Add more salt and  black pepper, if needed.
    • Drain the pasta, then place into a large warmed bowl. Pour the sauce over and toss the mixture well. Serve immediately in bowls topped with Parmesan.

    *Sugar cuts the acidity of the tomatoes.

    Servings: 4

    Calories: about 470 per serving.

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

    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.

    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


    • 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 5:43 am on November 7, 2010 Permalink | Reply
    Tags: basil, , , ,   

    Mussels in Tomato Basil Broth 

    I like to order mussels when eating out, as it is often a good healthy option at most restaurants. But some restaurants cook the mussels in tons of fattening butter, which while yummy, it is not so good on my heart. So, I searched for a recipe that was healthier, and where I could really enjoy the healthy benefits of mussels. I did not have to look far, as this perfect recipe was in a cook book on my shelf written by Dave Lieberman from the Food Network. I watch so much of the Food Network and Cooking Channel, that I knew this recipe would not disappoint…and boy was I right!  The top-notch flavor was so good, you would have thought I was eating at a fancy bistro.  The only things I changed in the recipe was I added a full tablespoon of pepper flakes and used chopped tomatoes. I like a little heat in my meals, which is why I added more flakes. Also, I chose chopped tomatoes so they would scoop up better in the mussel shells. Perfect Saturday night dinner!  I will make this many times over, as it is now on my list of favorites.


    3 tablespoons extra-virgin olive oil
    8 to 10 cloves garlic, finely chopped
    1 28 ounce can chopped tomatoes
    1 cup dry white wine, like chardonnay
    1 cup water
    1 tablespoon hot red pepper flakes
    Salt, to taste
    2 pounds mussels, scrubbed and debearded
    A big handful of roughly chopped fresh basil
    Crusty bread (optional)


    • Heat oil over high heat in a pot large enough to hold mussels comfortably.
    • Add garlic and cook just until you can smell it, about 30 seconds. Pour in tomatoes, wine and water. Add red pepper flakes and a big pinch salt.
    • Bring to a boil and cook until broth is slightly thickened, 10 to 15 minutes.
    • Stir mussels into broth, cover pot and cook until mussels open, 4 to 5 minutes. Throw in basil and give a good stir.
    • Carefully, so that you don’t splash tomato all over the place, ladle mussels into serving dishes.
    • Serve with bread.

    Servings: 2.

    Calories: About 430 per serving, excluding bread.

    Original recipe cited from Foodnetwork.com, Dave Lieberman.

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