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  • The Low Fat Chick 1:50 pm on January 21, 2013 Permalink | Reply
    Tags: cabbage, carrots, , , 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 7:23 pm on October 12, 2010 Permalink | Reply
    Tags: , carrots, , , , , , ,   

    Southern Broccoli Cheese Chowder 

    As the weather continues to transition to chilly at night, I constantly crave soup.  I really enjoyed the French Onion Soup I made the other day, and today I decided to make a soup with my favorite vegetable, broccoli. Since I was a kid, I have loved broccoli, as my mom made it so yummy with soy sauce. Today, I am making it a different way in a delicious, figure-friendly chowder. The chowder has a light kick of cayenne pepper, which really sets it off with a savoring flavor. Living in the south, I tend to want most of my foods to be spicy, so I call this recipe a southern chowder. I ate this with a side of toasted bread topped with  Creamy Garlic and Thyme Spread, which is awesome for any meal.


    1 tablespoon extra-virgin olive oil
    1 large onion, chopped
    1 large carrot, diced
    2 stalks celery, diced
    1 large potato, peeled and diced
    2 cloves garlic, minced
    1 tablespoon all-purpose flour, or white wheat flour
    1/2 teaspoon dry mustard
    1/2 teaspoon cayenne pepper, divided
    28 ounces reduced-sodium chicken broth
    8 ounces broccoli crowns, cut into 1-inch pieces
    1 cup shredded Sharp Cheddar cheese
    1/2 cup reduced-fat sour cream
    1/2 teaspoon salt
    1 teaspoon black pepper

    • Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery. Cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic. Cook, stirring, for 2 minutes. Stir in flour, dry mustard and 1/4 teaspoon cayenne pepper. Cook, stirring often, for 2 minutes.
    • Add broth and bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in broccoli. Simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash. Return to the pan.
    • Stir in Cheddar and sour cream. Cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt, black pepper, and 1/4 teaspoon cayenne pepper.

    Servings: 6 of 1 cup each.
    Calories: About 300 per serving.

    Based on a recipe from eatingwell.com

    • NO REASON NEEDED 10:39 pm on February 29, 2012 Permalink | Reply

      My T&C post is finally up. Sorry for the delay. It was a great pleasure meeting you through T&C. I’m happy you found success with finding a keeper recipe.

      • The Low Fat Chick 10:44 am on March 1, 2012 Permalink | Reply

        Thanks for letting me know! I read the post and I am glad you liked the soup. It is spicy! LOL! I have a high tolerance for heat. So, I can understand if you want to lessen the pepper next time. I really enjoyed making your pasta.

  • The Low Fat Chick 1:25 am on August 28, 2010 Permalink | Reply
    Tags: aspargus, , carrots, , , , , ,   

    Pasta Primavera 

    Friday night is a night where we all like to hit the town, but not for me tonight, as it just too hot in the ATL. Food is my passion so cutting up vegetables is what I had in mind while sipping on a glass of Cabernet. I really like this recipe, as it gets me to eat asparagus. Not too many recipes can do this, as the right combination of flavors, such as sweet red peppers, has to meet the asparagus just right for me to gobble it up. Well, that is exactly what I did because this was a tasty, light prelude meal to a fabulous weekend. Be sure to top with freshly grated parmesan cheese as the nutty, salty flavor brings all the other flavors together.


    • 1 tablespoon olive oil
    • 3 cloves minced garlic
    • 1 red bell pepper, cleaned, seeded and cut into strips (6 ounces)
    • 1/2 pound thin asparagus, trimmed and cut into 1/2-inch pieces
    • 1 cup sliced button mushrooms (4 ounces)
    • 1 cup cherry tomatoes, sliced in 1/4 (6 ounces)
    • 1 cup low-sodium chicken stock*
    • 1/2 cup 1 percent milk
    • 1 tablespoon unbleached wheat flour, or all-purpose flour
    • 1/2 teaspoon sea salt
    • 1/2 teaspoon ground black pepper
    • l cup carrots, peeled into ribbons
    • 3/4 pound whole-wheat linguine
    • 1/2 cup (1 1/2 ounces) grated Parmesan
    • 2 tablespoons chopped parsley leaves (optional)
    • 1/4 cup shredded basil leaves (optional)
    •  Heat the oil in a large sauté pan over medium-high heat. Cook garlic until soft, about 1 minute. Add peppers and cook until they begin to soften, about 3 minutes.
    • Add mushrooms, asparagus and tomatoes and cook until softened, an additional 5 minutes. Stir in flour and cook for 1 minute more. Add chicken stock, milk, salt and pepper and bring to a boil; reduce to a simmer and cook until liquid has thickened slightly, about 5 minutes. Stir in carrot strips.
    • Meanwhile, cook pasta according to package directions; drain, reserving 1/2 cup pasta water.
    • Toss pasta with vegetables and sauce. Add pasta water, if necessary, to loosen mixture. Serve garnished with Parmesan, parsley and basil.

    *You can use chicken broth but the flavor will not be as strong and the sauce will not be as thick, but it still will be yummy.

    Servings:  2 cups per serving. 4 servings.
    Calories: About 500 per serving.

    Original recipe cited from Foodnetwork.com, Ellie Krieger.

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