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  • 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 12:31 am on April 16, 2012 Permalink | Reply
    Tags: celery, , , , ,   

    Tarragon Egg Salad Sandwiches 

    Tarragon is one of my favorite herbs. I fell in love with it when I first added it to a steak dish and ever since I have embraced it in many ways.  My latest way is with eggs for a flavorful egg salad. This dish is healthy in the calories and fat but because of the eggs, it is a little higher in cholesterol. But, I always say eat in moderation, so I had this tasty sandwich on a day which I ate lighter foods like fish and veggies.  Just balance out your day if you have to be concerned about cholesterol. Otherwise, this dish rocks and is now a new favorite!


    4 large hard-boiled eggs, roughly chopped
    2 Tbsp shallot, minced
    1/2 Tbsp tarragon, minced
    2 Tbsp celery stalks, finely chopped
    1 1/2 tsp champagne vinegar
    1 tsp whole grain mustard
    1/4 cup mayonnaise, reduced fat
    1 Tbsp lemon juice
    Salt and pepper to taste
    1/2 cup Arugula
    8 sourdough bread (preferably wheat), thick slices


    Stir together, eggs, shallot, tarragon, celery, vinegar, mustard, mayonnaise, and lemon juice. Season with salt and pepper.

    Place arugula on 4 pieces of bread. Spread egg salad on top of the arugula then top with remaining slices of bread.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (5.6 ounces).
    Calories 330.08

    % Daily Value
    Calories From Fat  90.51  27%
    Total Fat 10.15g  16%
    Saturated Fat  2.67g  13%

  • The Low Fat Chick 7:22 pm on April 4, 2012 Permalink | Reply
    Tags: celery, , , ,   

    Tangy Potato Salad 

    This week was difficult to get through because I want so badly to be back in Ireland on vacation.  Going to Italy and Ireland was wonderful and the only activity keeping me sane is cooking recipes from the cookbooks I bought in each city.  While I am still trying to translate my 3 Italian cookbooks, it was a piece of cake using the large book I bought in Ireland. It was such a fantastic experience shopping for an Irish cookbook.  I walked into a small book store, while in Dublin, and asked the owner if she had any books specific to Irish cuisine. She immediately recognized I was an American and so our friendly conversation ensued. She was very accommodating and pulled a variety of books from the shelves, which made me feel special because we have nothing but large, impersonal bookstores in Atlanta.  She was so attentive, which illustrated the true friendliness of the Irish. After looking at many books, I settled on a book about potatoes, which is the staple veggie of Ireland. The book is simply called Potatoes, but it is 256 pages of full color photos and beautiful recipes. I have many recipes marked to try, but this tangy potato salad is my first choice. The only ingredient I changed was I used reduced fat mayonnaise. I am very pleased with this dish and it has become my lunch the last few days at work. It is light on the calories but very filling.


    3 lbs small new, red, and/or blue potatoes
    2 Tbsp white wine vinegar
    1 Tbsp Dijon mustard
    3 Tbsp olive oil
    6 Tbsp red onion, chopped
    1/2 cup mayonnaise, reduced fat
    2 Tbsp fresh tarragon, chopped
    1 celery stalk, thinly sliced
    black pepper
    tarragon leaves, to garnish


    Cook the potatoes in their skins in boiling salted water until tender, about 15-20 minutes. Drain well.

    Mix together the vinegar and mustard, then slowly whisk in the oil.

    When potatoes are cool enough to handle slice into a large bowl.

    Add the onion to the potatoes and pour the combined vinegar, mustard and oil mixture over them.

    Season, then toss gently to combine.

    Leave to stand at least 30 minutes in the refrigerator.

    Mix together the mayonnaise and tarragon. Gently stir into the potatoes along with the celery. Serve garnished with tarragon leaves.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (7.5 ounces).
    Calories 202.90

    % Daily Value
    Calories From Fat  71.04  35%
    Total Fat 8.11g  12%
    Saturated Fat  1.23g  6%

    • Danny 6:45 pm on April 5, 2012 Permalink | Reply

      I’ve nominated you for the Very Inspiring Blogger Award — congrats! 🙂

    • The Confluent Kitchen 10:58 pm on April 5, 2012 Permalink | Reply

      I really think tarragon is an under-used spice. That sounds delicious!

      • The Low Fat Chick 3:51 pm on April 6, 2012 Permalink | Reply

        I completely agree! I love it in compound butter with garlic and thyme. It tastes so good on meat and veggies. I also love the smell of tarragon.

  • The Low Fat Chick 7:18 pm on February 3, 2012 Permalink | Reply
    Tags: , celery, , ,   

    Blue Cheese and Bacon Potato Salad 

    The Super Bowl is Sunday and while my favorite team, The Pittsburgh Steelers, are not in it this year I still have cravings for football party food.  I have been so on point with my healthy eating that I know a plate of spicy hot wings with blue cheese will kill my weekly efforts. As a result, I decided to make my own recipe for Blue Cheese and Bacon Potato Salad. Encompassing the flavors of Tabasco hot sauce, blue cheese, bacon, and potatoes, this dish is perfectly light and suites my tastes for hot sauce and blue cheese. While I do have a recipe for killer blue cheese dip, which is actually healthy, I still am trying to create the perfect lighter hot wing, so I opted to go with my potato salad.  Don’t forget to add a few dashes of Tabasco hot sauce on top of your serving, as this perfectly balances this dish.


    2 lbs red potatoes, cut into 1 inch pieces
    1/4 cup blue cheese, crumbled
    2 ounces light cream cheese, softened
    2 Tbsp mayonnaise, reduced fat
    2 Tbsp fresh lemon juice (about 1 lemon)
    1/4 cup sour cream, reduced fat
    1 Tbsp white wine vinegar
    1/4 tsp salt
    1 tsp Tabasco hot sauce, plus extra for topping
    3 slices bacon
    4 green onions, chopped
    3/4 cup celery, finely chopped


    Place potatoes in a large pot and add enough water to cover. Bring to a boil over high heat.

    Boil until very tender when pierced with a fork, 20 to 25 minutes.  Remove from the heat and drain.  While warm, cut the potatoes into 1 inch cubes. Place in a large bowl and set aside.

    In a skillet on medium-high heat, cook bacon until crisp, and cut into one inch pieces. Set aside pieces and rendered fat.

    In a bowl, combine cheeses, mayonnaise, lemon juice, sour cream, vinegar, salt, and Tabasco.

    Fold in green onions, potatoes, rendered fat, and celery.

    Refrigerate for up to 24 hours and serve. You can immediately serve but if you let it refrigerate the potatoes will absorb the flavor.

     Serve each salad topped with a few dashes of Tabasco hot sauce.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of a recipe (8.2 ounces).
    Calories: 227.1

    % Daily Value
    Calories From Fat (40%) 91.71
    Total Fat (16%) 10.3g
    Saturated Fat (22%) 4.42g

    • paninigirl 9:29 pm on February 24, 2012 Permalink | Reply

      This looks sooo delicious! I love that you post the calories, although if I really love something, I don’t really care!

      • The Low Fat Chick 11:36 am on February 25, 2012 Permalink | Reply

        Thanks! It really was good. Great for the blue cheese lover. I am so glad you like the calorie postings! I have software that analyzes all my recipes so I can keep my weight and health in check. 🙂

  • The Low Fat Chick 7:23 pm on October 12, 2010 Permalink | Reply
    Tags: , , celery, , , , , ,   

    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.

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