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

    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
    Tags: , egg, , ,   

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

    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 1:01 am on August 10, 2010 Permalink | Reply
    Tags: , egg, , , , ,   

    Fettuccini Tuna Casserole 

    As a child, I had a serious love for tuna casserole.  My mom would make it with canned soup and it was just to die for. But, now that I am older, I need a lower fat and less sodium version that still packs a punch. You know, often when we eat processed foods (like canned soup) the sodium is double what we really need and if we made a meal with less sodium, we would not even know it was missing taste wise. I say this because this dish has salt (from the Parmesan cheese and sea salt) and is very flavorful, but without the over done sodium (which my heart thanks). I fell in love the minute I made this and hope you will too. Super yummy and this comfort food is a major favorite.


    8 ounces egg fettuccini*
    1 tablespoon extra-virgin olive oil
    1 medium onion, finely chopped
    8 ounces mushrooms, sliced
    1/2 teaspoon sea salt
    1/2 cup dry white wine
    4 tablespoons unbleached white whole wheat flour or all-purpose flour
    2 cups 2% milk
    3 teaspoons freshly ground pepper, divided
    12 ounces canned chunk light tuna drained
    1 cup frozen peas
    1 cup finely grated Parmesan cheese
    1/2 cup dry Panko breadcrumbs

    • Bring a large pot of water to a boil. Cook noodles until just tender, 6 minutes or according to package directions. Drain.
    • Position rack in upper third of oven and preheat broiler on low.
    • Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt. Cook, stirring often, until the onion is softened but not browned, about 5 minutes.
    • Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the peas and stir to coat.
    • Add milk and 1 teaspoon pepper. Bring to a simmer, stirring constantly. Stir in tuna, peas and Parmesan cheese until evenly incorporated. Remove from heat. Stir in the noodles (the pan will be very full).
    • Sprinkle the casserole with breadcrumbs and the remaining 2 teaspoons black pepper. Broil until lightly browned on top, about 3 minutes.

    Servings:  6, about 1 1/2 cups each
    Calories: About 450 per serving.

    *We like egg fettuccine noodles because they are straight like regular pasta, taste yummy, and are not crinkled like typical egg noodles. But you can use regular egg noodles as well.

    Original recipe cited from Eatingwell.com.

  • The Low Fat Chick 2:25 am on July 10, 2010 Permalink | Reply
    Tags: egg,   

    Crispy Oven Baked Zucchini Sticks 

    Home on a Friday night enjoying alone time in my lovely tri-level home. It is so fun to hide out on the third floor watching a good movie. In this case, it was the hundredth time I watched ‘Yes Man’, as I just cannot get enough of the film. It is just soooo funny!  Anyway, after eating yummy leftovers of peanut-chili noodles for dinner, I had a case of the movie munchies. I am not a popcorn lover or a person with a sweet tooth, so I started thinking about a light snack.  I came up with crispy oven baked zucchini sticks. I took a recipe I found and altered it to my liking. The results are delicious with a required marinara sauce. Snack guilt free while watching your movie!

    Note: The sticks will not get crunchy as if you were frying them, but of course frying is as bad as a four letter word, so just enjoy the light crispy layer on the zucchini. The thinner you slice the sticks, the crispier they will get.


    Canola cooking spray
    1 cup unbleached white whole wheat flour*
    2 tablespoons masa corn flour**
    1 teaspoon sea salt
    1/2 teaspoon ground pepper
    1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
    2 large eggs, lightly beaten
    2 cups organic marinara sauce


    • Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
    • Combine flour, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg, shake in the bag to coat, 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 coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 10 to 15 minutes more.
    • Serve hot with marinara sauce.

    *You can substitute 1/2 cup whole wheat flour and 1/2 cup all-purpose flour.
    **You can substitute cornmeal.

    Servings:  4 servings.
    Calories: About 170 per serving (excluding marinara sauce).

  • The Low Fat Chick 4:10 pm on June 26, 2010 Permalink | Reply
    Tags: egg, ,   

    Egg and Shrimp Fried Rice 

    I love Chinese food but it can get very unhealthy when eating takeout. This version of egg and shrimp fried rice is very healthy with less oil and wheat rice. You can make it with Jasmine rice as well, but I prefer wheat. It makes a lot so share with the family. It also makes fabulous leftovers, as I took it to work for lunch.  Cooking with a wok is so easy, quick, convenient, and healthy because you use a small amount of oil.


    2 tablespoons peanut oil
    3 eggs, beaten
    14 ounces cooked whole wheat rice
    3 ripe tomatoes, sliced
    3 tablespoons light soy sauce
    1 tablespoon toasted sesame oil
    2 tablespoons red pepper flakes
    1 cup chopped green onions


    • Heat a wok over a high heat and add 1 tablespoon peanut oil. Add the eggs and scramble for a few minutes, then remove from the wok, and set side. Wipe down the wok.
    • Reheat the wok and add the remaining peanut oil. Add the rice, and stir well to break up the grains. Then, add the tomatoes, and stir-fry for a few minutes.
    • Return the eggs to the wok, and season with the soy sauce, sesame oil, and white pepper, to taste. Add the spring onions, and mix well. Serve immediately.

    Servings:  About 12 servings.
    Calories: About 400 per serving (two cups)

    Original recipe cited from Cookingchanneltv.com, Ching-He Huang.

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