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  • The Low Fat Chick 4:00 pm on January 12, 2013 Permalink | Reply
    Tags: chicken, , , , ,   

    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.

    Ingredients

    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

    Preparation

    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%

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    • 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 8:47 pm on February 24, 2012 Permalink | Reply
    Tags: , chicken, chicken salad, , pecans,   

    Apple Pecan Chicken Salad 

    My day off at home was just perfect with much cooking involved. After making Chipotle Veggie Capellini, which was delicious, this recipe was next on my list. Unlike the Capellini, I did not develop this recipe but found it in the book Sandwiches, Panini, and Wraps.  The only things I changed in this recipe were using reduced fat mayo, adding an extra tablespoon of mustard, using Georgia pecans (not toasted), and using apple jelly, when the recipe called for apple cider jelly.  Overall, so amazing, as my choice of sourdough Kamut bread, toasted, to compliment the salad made me feel like I was in a quality restaurant, instead of at home. My tongue tingled as I ate the pecans. Still trying to determine if I am allergic or just super excited every time I eat pecans! Fantastic!

    Ingredients

    1/2 cup mayonnaise, reduced fat
    2 Tbsp stone ground mustard
    1/4 cup apple jelly
    2 scallions, chopped
    1/3 cup celery, finely chopped
    1 green apple, peeled, cored, and finely chopped
    3/4 cup pecans, unsalted, chopped
    2 tsp Italian flat leaf  parsley, chopped
    1 1/2 lb chicken breast, skinless and boneless, cooked and thinly sliced
    1 tsp salt
    1/2 tsp black pepper
    6 large fresh sour dough Kamut bread slices, toasted and cut in half

    Preparation

    Combine mayonnaise, mustard, jelly, scallions, celery, apple, pecans, and parsley in a large mixing bowl. Stir to combine thoroughly.

    Add chicken, toss to coat, and season with salt and pepper. Cover and refrigerate for at least an hour.

    Serve 3/4 cup of salad with two halves of sliced bread per plate.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (7.6 ounces).
    Calories 336.73

    % Daily Value
    Calories From Fat  94.92  28%
    Total Fat 10.99g  17%
    Saturated Fat 1.78g  9%

     
    • quagliata 12:56 pm on February 26, 2012 Permalink | Reply

      This sounds great! I like that your recipes are healthy and don’t have too many ingredients, easy to follow!

      • The Low Fat Chick 1:04 pm on February 26, 2012 Permalink | Reply

        Thank you so much! I am so glad you like my healthy recipes. You have a wonderful day and I hope you like the chicken salad. I just loved it. 🙂

  • The Low Fat Chick 12:28 am on February 19, 2012 Permalink | Reply
    Tags: chicken, marsala, , ,   

    Spicy Chicken Marsala 

    As I continued my week of making meals out of whatever I have in my home and resisting the urge to splurge at the farmer’s market, I decided to make Chicken Marsala. Having eaten this several times at restaurants, I realized I had never made it at home. Well, with chicken breast in my fridge and Marsala wine in my cabinet, I took the plunge into making this dish for the first time. I did not necessarily use a recipe from a book, but developed this one after researching what is typically in a Chicken Marsala recipe. I am a big fan of spicy foods so adding a kick to this dish with cayenne pepper was a must for me. I found this dish to be spicy with a hint of sweetness from the Marsala wine. The dish turned out well and I was glad to have made something delicious out of what I already had in my home.

    Ingredients

    1/2 cup wheat flour, white, unbleached, all-purpose flour
    1 tsp salt
    1/2 tsp cayenne pepper
    1  1/2 lb skinless and boneless chicken breasts, cut in 1-inch chunks
    2 Tbsp unsalted butter
    2 Tbsp extra-virgin olive oil
    1 garlic clove, pressed
    8 oz sliced white button mushrooms
    1/2 medium onion, chopped
    3/4 cup Marsala wine
    4 thyme sprigs

    Preparation

    Combine the flour, salt, and pepper in a shallow bowl and add the chicken. Coat the chicken with the flour mixture.

    In a large skillet, melt the butter and oil over medium high heat. Cook the chicken until light brown on all sides and lightly crisp for about 5 minutes. Do not overcook because the chicken will finish cooking later in the sauce. Remove chicken and set aside on a plate.

    Reduce heat to medium and add the garlic, mushrooms and onions. Sauté until softened. If the pan is dry add 1 teaspoon of olive oil. Return the chicken to the pan and add the marsala wine and thyme sprigs. Cover the pan, reduce heat to low and simmer for 10 minutes, or until the sauce thickens and the chicken is cooked through. Remove thyme sprigs and serve.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (11.2 ounces).
    Calories 412.09

    % Daily Value
    Calories From Fat  153.18  27%
    Total Fat 17.29g 37%
    Saturated Fat 5.61g 28%

     
    • Jaylove 3:48 pm on February 28, 2012 Permalink | Reply

      This dish sounds and looks very good. Sound like you need to have potluck soon.

  • The Low Fat Chick 9:54 pm on January 14, 2012 Permalink | Reply
    Tags: chicken, , , PF Chang's, wraps   

    Making Lettuce Wraps Again 

    Having made Thai lettuce wraps not too long ago, which were fantastic, I decided to take a look at my recipe archives and make PF Chang’s lettuce wraps again. I had not made these since August 2010. The results? Still just as  srumptaculous! OK, I made that word up, but what a better way to express food than making up a word?

    By reducing the amount of oil, substituting peanut oil for greater flavor, and using reduced sodium soy sauce, a lovely dish resulted.

    Check out the recipe here.

     
  • The Low Fat Chick 10:19 pm on January 13, 2012 Permalink | Reply
    Tags: cashews, chicken, , stir fry, Vietnamese   

    Is Pineapple a Terror? 

    Christmas day I was the recipient of a stunning Breville electric wok.  Prior to this, pure defeat was continually bestowed upon me by the villainous, standard wok. Countless times the standard wok refused to unite with my ceramic range in stir fry battle. Behold, the electric wok swings in and saves the day.  High off the thoughts of seeing my new wok in a red cape fighting off the mediocre, amusing thoughts of stir fry danced in my head.  Thumbing through books, I located Stir Fry: Tasty Recipes for Every Day. Over 200 stir fry recipes encompass this book, and when I flipped to Vietnamese Chicken with Pineapple and Cashews I salivated.  Another adventure of making a Vietnamese dish would be the ultimate challenge for the Breville wok.  Complete innocence I possessed, not knowing the aftermath would result in utter chaos.

    High off the dish execution and the first bite being tasty, the aftermath was in slow motion. The next day, with my stomach grumbling for more, I approached the refrigerator door, pulled the handle, grabbed the bowl, and placed it on the counter. As I lifted the bowl lid, I froze with confusion. I struggled to comprehend where my dish had gone and what was right before me. Denial set in as I spooned the stir fry onto a plate of udon noodles, placed the dish in the microwave, and hit the one minute button. It was as if I expected the microwave to work magic, but this was wishful thinking. As I took the first leftover bite, a rancid taste filled my mouth. I immediately became sick and knew, after years of cooking, for the first time a dish went bad within 24 hours.

    As I racked my brain to understand how crispy bell peppers, onion, cashews, and chicken could turn to a pile of mush so quickly, I could not help but instinctively know it was the pineapple that terrorized the other ingredients. Pineapple and I have always had a copacetic relationship, as we go back to when growing up in California, my mom would purchase a fresh pineapple and leave it on the windowsill to ripen. Up until this moment, pineapple meant happy memories. As my mind continued to race, only the thoughts of pineapple’s hidden arsenal of acid on a tirade filled my mind. Like a Sylvester Stallone movie, he loaded his gun chamber and let it rip. The poor, helpless ingredients did not stand a chance with this secret arsenal.  The cooked pineapple’s acid impressively withstood the high heat of a wok.  And so I ask, is pineapple a terror?

     
  • The Low Fat Chick 12:37 pm on June 23, 2011 Permalink | Reply
    Tags: chicken, chinese soup, ,   

    Spicy Chicken Wonton Soup 

    I just made Pho successfully last week and now I am on a soup high. Since I conquered a Vietnamese soup, I thought let’s do a Chinese soup. I love wonton soup, so this was a no brainer. I developed this recipe because I wanted a soup with a spicy kick and with chicken. Most wonton soups have pork in them, but I wanted to go with chicken for a lighter soup. The chicken wontons complimented with a broth spiced with white pepper and five spice powder was perfect. This recipe is now on our favorites list.

    Ingredients

    For the soup:
    5 cups chicken broth (reduced sodium)
    2 cups water
    4 thin ginger slices
    2 to 3 green onions, chopped
    1 large carrot, peeled into ribbons*
    1/2 tsp white pepper
    1 tsp five spice powder

    For the wontons:

    1/2 lb ground chicken
    1 Tbs green onions, finely chopped
    1 Tbs minced fresh ginger
    1 clove garlic, minced
    1 Tbsp plus 1 teaspoon soy sauce (reduced sodium)
    1 tsp rice vinegar
    1/4 tsp sesame oil
    1/4 tsp salt
    1/8 tsp white pepper
    1 tsp cornstarch
    35 to 40 wonton wrappers

    Preparation

    In a large saucepan, combine the chicken broth, water, and ginger slices. Cover and bring the broth to a gentle simmer, then turn off the heat.
    Combine the chicken, green onions, ginger, and garlic in a mixing bowl. Add the soy sauce, vinegar, sesame oil, salt, pepper, and cornstarch. Mix well.Remove the wonton wrappers from their package and cover them with a damp paper towel to keep them from drying out. Assemble the wontons (see below), place them on a large plate or a baking sheet lined with waxed paper, and cover them loosely with plastic wrap.Bring the chicken broth to a boil. Use a slotted spoon to add the wontons a few at a time, keeping the broth at a low boil. Cook the wontons until they are no longer pink inside (remove one and cut it open to check), at least 7 minutes. Turn the heat back to high, add the green onions and carrots, cover, and cook it for 3 minutes. Turn off the heat and add pepper and five spice powder.Transfer 5 or 6 wontons to each soup bowl and ladle on the hot broth.

    Assemble the Wontons:Place a wrapper flour side up on your work surface. Using a spoon, drop a teaspoon of the meat 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.

    Servings: 8
    Yield: 6-8
    Serving size: 1/8 of a recipe (14.3 ounces).
    Calories 495.7

    % Daily Value
    Calories From Fat (9%) 45.39

    Total Fat 4.92g 8%
    Saturated Fat 1.1g 6%Tips
    *Use a potato peeler to shred into thin ribbons.
     
  • The Low Fat Chick 11:04 am on February 20, 2011 Permalink | Reply
    Tags: chicken, , star anise   

    Star Anise Chicken 

    Chicken breasts are one of the best things for me to eat to maintain good cholesterol. But, while it is healthy, actually cooking it to be moist and with flavor can be difficult.  Surprisingly, when I marinated this chicken and cooked on the grill, the flavor was just enough as it was light and tasty.  Using Star Anise, a wonderful spice often found in Chinese five spice powder, in a simple marinade made this a quick dish. Just allow enough time to marinate and the preparation is a cinch using the grill or broiler.  I served this chicken with Spicy Ginger Green Beans, which is also a very easy dish to make. Yum!

    Ingredients
    4 skinless chicken breasts fillets (4-5 ounces each)
    2 whole star anise
    2 tablespoons soy sauce
    2 tablespoons vegetable oil
    black pepper

    Preparation   

    • Lay the skinless chicken breast fillets side by side in a shallow non-metallic dish. Add star anise, keeping them whole.
    • Place the soy sauce in a small bowl. Add the oil and whisk together with a fork until the mixture emulsifies. Season to taste with black pepper to make a marinade.
    • Pour the marinade over the chicken and stir to coat each breast fillet all over. Cover the dish with plastic wrap and chill in the refrigerator for up to 8 hours.
    • Prepare the grill (or heat the broiler) and cook the chicken over medium-high for 8-10 minutes on each side occasionally spooning over the marinade.
    • Serve immediately with a side of vegetables.

    Servings: 4

    Calories: about 220 per serving.

 
  • The Low Fat Chick 12:48 pm on November 15, 2010 Permalink | Reply
    Tags: chicken, , ,   

    Balsamic Sesame Soy Glazed Chicken 

    Chicken is one of the best, most affordable meals out there, which is why I love chicken and am constantly trying to find ways to reinvent it. Well, I came up with this delicious sweet glaze to pour over chicken breasts.  I am always watching my calories, so I typically buy skinless chicken breast, as the skin contains fat, but with this recipe, I changed my tune. Buying chicken breast with the skin on and bone in provides a moister chicken breast. The trick is to remove the skin after it is cooked to keep the flavor but not eat the fat.  I fell in love with this recipe and will make many times over.  You can also toss this sauce over cooked chicken wings as well, but wings of course have more calories, so I stick to the chicken breasts.  

    Ingredients

    4 pounds chicken breast, with skin
    2 tablespoons olive oil
    1 teaspoon sea salt
    1/2 tablespoon black pepper
    3/4 cup balsamic vinegar
    1/4 teaspoon sesame oil
    1/4 cup soy sauce, reduced sodium
    3 teaspoons brown sugar
    4 cloves garlic, pressed

     Preparation  

    • Preheat oven to 350 degrees F.
    • Wash chicken and pat dry. Place in a shallow baking pan.  Massage the chicken with olive oil,  salt, and pepper. Bake in oven for 1 hour to 1 hour and 30 minutes.  Once chicken is done, let slightly cool and remove skin.
    • While chicken cooks, simmer vinegar, sesame oil, soy sauce, sugar, and garlic in a small heavy sauce pan. Still occasionally, until reduced to about 1/3 cup for about 12-15 minutes.
    • Remove from heat. Let slightly cool to thicken and drizzle over chicken.

    Servings: 4.

    Calories: About 450 per serving.

     
  • The Low Fat Chick 5:38 pm on October 29, 2010 Permalink | Reply
    Tags: , chicken, , ,   

    Tarragon Chicken Salad Pitas 

    I am always looking for ways to have awesome lunches. After seeing tarragon chicken sandwiches at a few places, I decided I wanted to create my own lighter version of a tarragon chicken pita.  This recipe is so yummy with tasty shallots complimenting fresh tarragon. You would never know the amount of fat is reduced! Definitely a top-notch lunch, which I will make many times over. Enjoy!

    Ingredients 

    1 1/2 pounds boneless, skinless chicken breast
    1 tablespoon olive oil
    Salt, to taste
    Pepper, to taste
    2/3 cup reduced fat sour cream
    1/2 cup low fat mayonnaise
    1 tablespoon coarse grained mustard
    1 tablespoon tarragon, finely chopped
    1/2 tablespoon salt
    1 tablespoon freshly ground pepper
    3/4 cups diced celery
    1 shallot, finely chopped
    3 whole wheat pitas, cut in half
    shredded lettuce, optional
    swiss cheese, optional

    Preparation  
    • Preheat oven to 350°F.
    • Arrange chicken in a glass baking dish large enough to hold it in a single layer. Rub chicken with olive oil, salt, and pepper. Bake the chicken for 35 to 40 minutes, until no longer pink in the center. Transfer the chicken to a cutting board until cool enough to handle, then cut into cubes.
    • Stir sour cream, mayonnaise, mustard, tarragon, salt, and pepper in a large bowl.  Add celery, shallot, and chicken; stir to coat. Refrigerate until chilled, at least 1 hour.
    • Cut pitas in half. Open pockets and scoop 1/2 cup salad into each half. Top with lettuce and cheese.

    Servings: 6 (1/2 cup of salad in a pita half).
    Calories: About 380 per serving.

     
  • The Low Fat Chick 7:59 am on October 2, 2010 Permalink | Reply
    Tags: , chicken, , , ,   

    Tangy Barbecue Chicken Pizza 

    If I am home on a Friday night, I usually make pizza.  I just started doing this within the last month and really am enjoying it. Making a fresh pizza at home is such a more enjoyable experience than ordering one. Because I made Five-Spiced Roasted Chicken this week, I had some moist chicken breast left over.  It was a perfect opportunity to develop my own barbecue chicken pizza. Most barbecue pizzas use mozzarella cheese, but I decided I wanted to use Gouda cheese, which goes so well with tangy barbecue sauce. Gouda is a nutty, creamy cheese and when I slice it, I just want to eat it right away, but this time I had to save it for the pizza. For the barbecue sauce, I used red wine vinegar and a touch of balsamic vinegar because I wanted the pizza to have a light tangy flavor to compliment the sweet red onion, instead of a super sweet taste, like most sauces.  The results? A pizza I was proud to serve and enjoyed every bite of. 

    Ingredients 

    1/2 cup red wine vinegar
    1 tablespoon balsamic vinegar
    1/4 cup and 2 tablespoons ketchup, preferably organic
    2 1/2 tablespoons brown sugar
    1 garlic clove, pressed or finely minced
    1/2 tablespoon Worcestershire sauce
    1/2 tablespoon course-grained mustard
    1/4 teaspoon sea salt
    1/4 teaspoon black pepper
    1 tablespoon yellow cornmeal or corn flour
    1/4 cup wheat flour
    1 (12 inch) wheat pizza dough
    1 cup cooked shredded chicken
    1 medium red onion, thinly sliced
    8 oz Gouda cheese, thinly sliced
    2 tablespoons minced fresh parsley

    Preparation

    • Combine the first 9 ingredients in a small saucepan. Stir till all ingredients are incorporated and the mixture is smooth. Simmer over medium heat until reduced by 1/3, about 15 to 20 minutes. Set aside to slightly cool.
    • Roll dough sprinkled with flour into a 12-inch-diameter circle.
    • Preheat oven to 450°F. Sprinkle cornmeal or masa over pizza pan. Transfer dough to pan.
    • Spread the sauce on the dough. Layer with chicken, onion, cheese, and parsley.
    • Bake for 20 minutes until the crust is crisp and the cheese is melted on top.
    • Cut into 8 wedges and serve immediately.

    Servings: 8 slices.
    Calories: About 240 per serving.

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