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  • The Low Fat Chick 3:46 pm on April 27, 2012 Permalink | Reply
    Tags: honey, ,   

    Zucchini Sticks with Honey Mustard Sauce 

    In July 2010, when I was a newbie to blogging recipes and did not yet post photos, I first made oven baked zucchini sticks. I loved these then with marinara sauce and this weekend, I was going to make the recipe again, but being almost 2 years later, I felt I should give the recipe a makeover. Since then, I have discovered panko bread crumbs, which I always keep on hand, so I figured I would use these and change up a few of the ingredients for fun. The results were even tastier zucchini sticks, and with honey mustard sauce, it is delightful. Definitely a favorite of mine…again!


    Canola cooking spray
    1 cup panko bread crumbs
    1/2 cup cornmeal
    1/4 tsp salt
    1/2 tsp pepper
    1/2 tsp onion powder
    1/2 lb zucchini, cut into 1/2-by-3-inch sticks
    2 large eggs whites, lightly beaten
    1/4 cup honey mustard sauce


    Preheat oven to 475°F. Coat a large baking sheet with cooking spray.

    Combine bread crumbs, cornmeal, salt, pepper, and onion powder in a large sealable plastic bag. Dip zucchini in egg whites, shake in the bag to coat, gently press the bread crumbs into zucchini, 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 continue to bake until golden and just tender, about 10 to 15 minutes more.

    Serve hot with honey mustard sauce.

    Nutrition Facts

    Servings: 2
    Serving size: 1/2 of recipe (8.7 ounces).
    Calories 364.16

    % Daily Value
    Calories From Fat  60.45  17%
    Total Fat 6.89g  11%
    Saturated Fat  1.24g  6%

  • The Low Fat Chick 5:56 am on April 7, 2012 Permalink | Reply
    Tags: honey,   

    Sweet Potato and Honey Bread Rolls 

    Again, in celebration of visiting the fabulous green lands of Ireland, I made another recipe from the gorgeous book I bought there called Potatoes. After making Tangy Potato Salad I decided to try these rolls. The dough is very sticky and required a lot of flour to knead but the results were great. I enjoyed topping these rolls with honey and eating freshly hot out of the oven. I also ate some sliced in half topped with egg and bacon, which made for a delicious breakfast.  The original recipe called for whole milk and cumin seeds, but I used 2% milk and ground cumin. 


    1 large sweet potato
    2 cups wheat flour, white, unbleached, all-purpose flour
    1 tsp easy blend dried yeast
    pinch ground nutmeg
    pinch ground cumin
    1 tsp honey
    1 cup 2% milk, lukewarm
    spray canola oil, for greasing


    Cook the potato in plenty of boiling water for 45 minutes or until very tender. Preheat the oven to 425°F.

    Meanwhile, sift the flour into a large bowl, add the yeast, nutmeg and cumin. Give the ingredients a good stir.

    Mix honey and milk together. Drain the potato and peel the skin. Mash the potato flesh and add to the flour mixture with the liquid.

    Bring the mixture together and knead for 5 minutes on a floured surface. Place the dough in a bowl and cover with a damp cloth. Leave to rise for 30 minutes.

    Turn the dough out and knock back to remove any air bubbles. Divide the dough into 12 pieces and shape each into a round.

    Place the rolls on a greased baking sheet. Cover with a damp cloth and leave to rise in a warm place for 30 minutes or until doubled in size.

    Bake for 10 minutes. Remove from the oven and drizzle with more honey before serving.

    Nutrition Facts

    Servings: 12
    Serving size: 1/12 of recipe (1.9 ounces).
    Calories 98.77

    % Daily Value
    Calories From Fat  6.04  6%
    Total Fat 0.69g  1%
    Saturated Fat  0.31g  2%

    • girlinafoodfrenzy 11:21 pm on April 7, 2012 Permalink | Reply

      Deliciously orange! I really love that colour! I imagine the dough would be very dense and soft (like potato?) but hey for under 100 cals per roll that’s even more incredible.

      • The Low Fat Chick 7:16 am on April 8, 2012 Permalink | Reply

        Me too! I thought the color was so pretty. Yes, it is dense but soft when eaten right out of the oven. I agree, for such low calories and there not being any butter included, I think it’s a good roll.

    • ninabaydoun 11:15 am on April 10, 2012 Permalink | Reply

      Hi. I nominated you for the versatile blogger award.. Congratulations.

    • gretaskinner 7:08 pm on April 11, 2012 Permalink | Reply

      This looks soooo good! How clever!

      • The Low Fat Chick 7:48 pm on April 11, 2012 Permalink | Reply

        Thank you! I was so happy to find this recipe. They keep well in the fridge to be fresh bread.

  • The Low Fat Chick 8:03 am on March 4, 2012 Permalink | Reply
    Tags: , duck, honey   

    Korean Barbeque at Honey Pig (Duluth, Georgia) 

    Family has always been an important part of my life, but when I live in another part of town, sometimes it is difficult to see my family. Because of this, I often make lunch dates with my mom and aunt. We have fabulous times on these dates, as I patiently overlook my mom’s complaints about service or my aunt’s food pickiness. Of course, these are the things I love so much about my family and make dining out an adventure.  Our initial lunch quest was a Japanese restaurant, but when the waitress revealed they use MSG, we happily trotted over two doors down to Honey Pig.  Upon entering Honey Pig, we were perplexed and not sure of the type of restaurant it was.  Typical American interpretation of the name would be a southern barbeque joint, but as we waited to be seated, it became apparent this was a Korean barbeque restaurant. There were many tables with large cast iron lids topped with sizzling meat and vegetables, revealing aromas which instantly drew us in.

    Upon being seated, we were overwhelmed by an array of condiments and salads our server quickly placed on the table, and so our adventure began with perusing the menu.  The menu contained unique items such as beef tongue, intestines and pork skin.  I wanted to have an adventurous Travel Channel moment and order pork skin, but I knew the amount of fat would not be good for me.  As a group we decided on two orders of duck and one of prime pork shoulder butt.  While waiting for our meat, bean sprouts and kimchee, a fermented Korean dish made with cabbage, were placed on our cast iron lid to cook. As these sizzled, the duck was brought out in strikingly thin slices and cooked on the hot lid to perfection. The duck sizzled up into crispy pieces, like bacon, and the remarkable part was the fat drained off the lid into a cup.  With the fat drained off, I was able to eat a few bites, dipping in bean paste, while waiting for the pork. Our server initially placed the pork on the lid in one large piece, but as it cooked, the server came back and with lightning speed cut up the pork into little pieces to further brown. I ate the pork dipped in chili sauce, which was divine.

    After eating bean sprouts, kimchee, duck, pork, condiments, and a salad, to our surprise, they brought out rice and another soup.  The rice was placed on the lid and mixed in with whatever you had left on the lid. We did not know this, so we ate all our meat and only had a few vegetables left, but the rice was delicious.  After eating rice, the grand finale was a bowl of hot traditional Korean soup brought out in a cast iron bowl. This was so much food for an unbelievable price of only $21 per person.  Overall, we had a delightful experience and lots of fun. I will say the service is not the best by American standards, as our server was not friendly. But, I really did not care, as the food was so good and the experience with my family was priceless.

    Honey Pig

    3473 Old Norcross Road, Suite 304
    Duluth, GA 30096

  • The Low Fat Chick 10:33 am on June 12, 2011 Permalink | Reply
    Tags: , beef stir fry, honey,   

    Honey and Black Peppered Beef Stirfry 

    It’s summertime in Atlanta, which makes me want to eat lighter with lots of veggies.  One of the easiest ways to cook and retain your veggie nutrients is by cooking with a wok. I love cooking with my wok, as it is easy, fast and I get to use the freshest of ingredients. This beef stir fry has fresh veggies mixed in with sweet honey topped off with a slight kick of black pepper. This was definitely a winner in my household.  There is plenty of sauce in this dish so I served with udon noodles, but you can serve with brown rice as well.


    2 tablespoons peanut oil, divided
    1 pound round steak, cut into thin strips
    2 cloves of garlic, finely chopped
    1 bunch of green onions, chopped
    10 ounces snow peas
    1 1/2 cups mung bean sprouts
    2 tablespoons honey
    2 teaspoons soy sauce, reduced sodium
    2 tablespoons oyster sauce
    3 teaspoons black pepper


    • Heat the wok until very hot. Add 1 tablespoon of the oil and swirl it around to coat the side. Stir fry the beef in batches over high heat. Remove and drain on paper towels.
    • Reheat the wok, add 1 tablespoon of the oil and stir-fry the garlic, onion, snow peas, and bean sprouts until softened. Remove from the wok and set aside.
    • Add the honey, soy sauce, oyster sauce and black pepper to the wok. Bring to a boil, then reduce the heat and simmer for 2-3 minutes, or until the sauce thickens slightly.
    • Increase the heat, return the meat and vegetables to the wok, and toss for 2-3 minutes, or until well combined and heated through.
    • Serve with noodles or rice.

    Servings: 4

    Calories: about 335 per serving.


    I used peanut oil for greater flavor, finely chopped the garlic, used green onions instead of a regular onion, snow peas instead of sugar snap peas, and added bean sprouts.

    Original Author: Helen Aitken
    Original Source: Stir Fry: Tasty Recipes for Every Day (Complete Cookbook Series)

  • The Low Fat Chick 10:06 am on April 28, 2011 Permalink | Reply
    Tags: honey, ,   

    Honey and Soy Salmon 

    I vacationed last week in CT and NY, where I ate a cornucopia of foods which was sooooo fun.  One of my favorites was eating brunch at Cinema Cafe, as their walnut encrusted stuffed french toast rocked!  Upon returning home, I knew I needed to eat lighter because all that fun had me feeling very sluggish.  For the first few days back I ate Peanut-Chili Noodles for dinner, which is a light combination of noodles and vegetables.  Well, after that it was time to get more protein back in to my dinners, so salmon was on my mind.  I made this recipe for the first time and loved it. The combination of honey and soy sauce, along with the ease of preparing was excellent.  The local honey I used added such depth to the sauce. Remember to support your local bee keepers. Also, try to buy wild caught salmon, as farm raised salmon often has dyes and chemicals added.  I served this with a small side of veggies and udon noodles, but it is also great with brown rice.


    3 scallions, minced
    2 tablespoons reduced-sodium soy sauce
    1 tablespoon rice vinegar
    1 tablespoon honey
    1 teaspoon minced fresh ginger
    1 pound salmon fillet, skinned and cut into 4 portions
    1 teaspoon toasted sesame seeds (optional)


    • Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
    • Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
    • Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

    Servings: 4

    Calories: about 234 per serving.

  • The Low Fat Chick 8:49 am on December 11, 2010 Permalink | Reply
    Tags: , honey, ,   

    Beef Stir-Fry with Peanut Sauce 

    It’s been a long week at work with catered lunches and dinners, so I wanted to take it slow and eat something light and yummy.  I have not had stir fry in a while, which I just love because it is an excellent blend of protein, vegetables, and carbs, so I got to cookin’!  This recipe has a yummy peanut sauce with a hint of sweetness, as the touch of honey and brown sugar give it an excellent flavor.  I like to eat stir fry with my favorite noodles, udon noodles for a well-balanced meal.


    1/4 cup smooth natural peanut butter
    1/3 cup orange juice, freshly squeezed
    3 tablespoons reduced-sodium soy sauce
    1 tablespoon rice vinegar
    2 teaspoons brown sugar
    1 tablespoon honey
    1/2 teaspoon red pepper flakes
    4 teaspoons peanut oil, divided
    3 cloves garlic, minced
    1 pound sirloin steak, trimmed and thinly sliced
    1 small head Savoy cabbage, thinly sliced
    2-5 tablespoons water
    1 large carrot, grated
    1/4 cup scallions, thinly sliced
    1/4 cup chopped unsalted roasted peanuts, (optional)


    • Whisk peanut butter, orange juice, soy sauce, vinegar, brown sugar, honey, and red pepper flakes in a medium bowl until smooth.
    • Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.
    • Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more.
    • Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and add scallions. Toss to combine. Serve sprinkled with peanuts (if using).

    Servings: 4

    Calories: About 379 per serving.

  • The Low Fat Chick 1:05 am on September 23, 2010 Permalink | Reply
    Tags: honey, , , , ,   

    Mustard Pork Loin Chops with Caramelized Red Onions 

    I am so fascinated with fresh herbs, so when I came across this recipe for mustard pork with fresh thyme, I had to try it. I used coarse-grained mustard which was perfect, so do not substitute with smooth mustard. After marinating the pork loin chops, the preparation was easy.  If you do not like onions, skip this recipe because the flavor of caramelized red onions is a must and like gold when paired with the chops.  Absolutely delicious! I served my chops with red onions drizzled on top, which looked like an image out of a gourmet magazine. The red color of the onions just made the meal so pretty I almost could not eat it. But, of course I did and enjoyed every minute. Super yummy!! What I love about onions is when you caramelize them, they become really sweet, which made this meal just right. Note: For a light pork chop, be sure to purchase pork loin with the bone in it (for flavor) and trim as much fat off as you can before marinating and cooking.


    4 (6 to 8 ounce) bone-in pork chops, cut 1-inch thick
    1/4 cup olive oil
    3 tablespoons coarse-grained mustard
    1/2 teaspoon Sea Salt
    1 teaspoon freshly ground black pepper
    Leaves from a few sprigs fresh thyme, finely chopped
    1 tablespoon vegetable oil
    2 medium red onions, thinly sliced
    1 tablespoon honey
    1 tablespoon balsamic vinegar
    Sea Salt, to taste
    Freshly ground black pepper, to taste


    • In a shallow dish, mix together olive oil, mustard, salt, and pepper. Toss the chops with remaining ingredients and let marinate 1 hour or up to overnight covered in the refrigerated. Bring to room temperature before cooking.
    • Heat broiler or grill. Cook pork until nicely browned on both sides, about 6 minutes on each side.
    • While the chops are finishing, heat the vegetable oil over medium-high heat in a large, skillet. Add onions and cook for 4 minutes. Drizzle onions with honey and vinegar. Cook until softened and lightly caramelized, about 10-15 minutes. Season with salt and pepper.
    • Serve chops with little heap of onions.

    Servings: 4 servings.
    Calories: About 600*

    *The calories seem high but the onions are the side dish, so do not serve with anything else and it will be a light meal.

    Original recipe cited from Foodnetwork.com, Dave Lieberman.

  • The Low Fat Chick 12:55 am on September 8, 2010 Permalink | Reply
    Tags: , honey, , , , , ,   

    Spicy Stir-Fried Orange Shrimp 

    Spicy and delicious are the only words I can find to describe this dish. Served over my favorite noodles, udon noodles, or brown rice and you have a meal with a kick. Found this recipe and changed it a little with excellent results. The chili-garlic sauce combined with the orange juice sets it off. So very saucy!!!


    1 1/2  pounds peeled and deveined large shrimp
    1  tablespoon cornstarch
    1/3 cup fresh orange juice
    2  tablespoons low-sodium soy sauce
    2  tablespoons honey
    1  tablespoon rice wine vinegar
    1  tablespoon chili-garlic sauce
    2  tablespoons peanut oil
    1  tablespoon minced peeled fresh ginger
    3  garlic cloves,minced
    1 1/2 cups chopped green onions
    1 tablespoon brown sugar


    • Place shrimp in a medium bowl. Sprinkle with cornstarch. Toss well to coat. Set aside.
    • Combine juice, soy sauce, honey, vinegar, and chili-garlic sauce, stirring with a whisk. Set aside.
    • Heat peanut oil in a large nonstick skillet over medium-high heat. Add minced ginger and garlic to pan. Stir-fry for 15 seconds or until fragrant.
    • Add shrimp mixture and stir-fry for 3 minutes. Add juice mixture, onions, and brown sugar. Cook 2 minutes or until sauce thickens and shrimp are done, stirring frequently.  Serve immediately over udon noodles or brown rice.

    Servings:  4 servings.
    Calories: About 300 (excluding noodles or rice).

    Original recipe cited from Cooking Light, August 2007.

  • The Low Fat Chick 3:24 pm on June 26, 2010 Permalink | Reply
    Tags: , honey,   

    Honey Mustard and Arugula Turkey Burgers 

    I love eating hamburgers. I look back on the days of being a teenager and wolfing down a burger anytime without health issues. Well, those days are long gone and now I have to watch my blood pressure, which means less red meat. What else can I eat? Turkey burgers! This recipe really hit the nail on the head with flavor and ease of preparation. Topping with peppery arugula beautifully compliments the mustard, so I recommend not substituting lettuce. My family absolutely loved these burgers.


    1/2 cup coarse-grained mustard, divided
    4 tsp honey
    1 lb ground turkey, 85% lean 15% fat
    1/4 tsp salt
    1/4 tsp black pepper
    1 cup arugula
    1/4 cup ketchup
    4 wheat hamburger buns, toasted, split


    • Preheat broiler on high.
    • Whisk 1/4 cup mustard and honey in a small bowl until smooth.
    • Combine turkey, mustard mixture, salt, and pepper in a bowl. Mix well. Form into four 4 oz, 1/2 inch-thick burgers.
    • Broil the first side for 7 to 10 minutes, till browned and firm. Gently flip burgers, as they will be tender, and broil for 3 to 5 minutes.
    • Serve on buns topping each burger with 1/4 cup arugula, 1 Tbsp ketchup, and 1 Tbsp mustard.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (7.6 ounces).
    Calories 471.45

    % Daily Value
    Calories From Fat 217.65  46%
    Total Fat 24.92g  38%
    Saturated Fat 5.79g  29%

  • The Low Fat Chick 2:08 pm on June 26, 2010 Permalink | Reply
    Tags: , cinnamon, crepes, honey   

    Apple Crepes 

    Apple Crepes are perfect for breakfast, brunch, or as a snack. Made with white whole wheat flour, these crepes are nutritious and light.  I used eggs in my batter but you can also use egg substitute to watch your cholesterol. These are great for the sweet tooth but natural and low fat.


    1 cup Unbleached White Whole Wheat Flour
    Dash of salt
    3/4 cup egg substitute, or 3 large eggs
    1/4 cup water
    1 cup skim milk
    1 tablespoon non fat vegetable oil spray (for batter)
    Non fat vegetable oil spray (for pan)
    4 medium apples
    1/4 cup honey
    2 tablespoons cinnamon


    • In a medium bowl, combine flour and salt. Add egg substitute (or eggs, one at a time, beating well after each addition).
    • Gradually stir in water, milk and vegetable spray. Mix well. Cover bowl and let stand at room temperature at least 1 hour but not more than 2 hours (flour will expand and thicken batter).
    • Remove skin from apples and cut into small chunks.
    • Spray skillet with vegetable oil spray and heat on medium high heat. Add apples and cinnamon.  Bring to a simmer, reduce heat to medium, and cook for 5 minutes or until apples are tender.
    • Heat up crepe maker.  Spray with vegetable oil spray.
    • Pour crepe batter into a shallow plate or pie dish with the depth of at least 3/4 inch.
    • Dip crepe maker into batter. Cook till edges are golden brown.
    • Remove crepe with spatula or tongs. Place on plate browned side down. Repeat till all crepes are made.
    • Fill each crepe with cooked apples and drizzle honey over apples. Roll and serve.

    Makes 10 crepes.

    Other ideas: (1) Serve with a scoop of low fat and/or low sugar vanilla ice cream for dessert.  (2) Instead of apples, fill crepes with strawberries and low fat whipped cream.

    About 110 calories per crepe.

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