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

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

    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: , mustard, , ,   

    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 11:10 pm on February 27, 2012 Permalink | Reply
    Tags: , , , mustard,   

    Dijon Dill Shrimp with Roasted Asparagus 

    As a serious lover of asparagus, I reminisced the other day about how last summer in Madrid, Spain was the first time I tasted grilled asparagus with olive oil, sea salt, and lemon.  Because of these memories, I became fixated on this dish and decided to try it roasted in my oven. Well, what a better way to eat asparagus then topped with shrimp in a Dijon dill sauce.  The fresh flavors were so apparent in this light dish.  Very much a favorite of mine now, as this is a perfect date night dinner because it is simple, easy to make, and elegant enough to impress.


    2 Tbsp mayonnaise, reduced fat
    3 fresh dill sprigs, leaves picked
    1 shallot, minced
    1/2 lemon, juiced
    2 tsp stone ground mustard
    1/2 tsp salt
    1/4 tsp pepper
    2 lb large shrimp, peeled & deveined

    1 pound asparagus
    2 Tbsp extra-virgin olive oil
    4 garlic cloves, pressed
    1/4 tsp salt
    1/4 tsp pepper
    1/2 lemon, juiced


    Preheat the broiler on low for 15 minutes.

    Stir mayonnaise, dill, shallot, lemon juice, mustard, salt, and pepper in a large bowl.  Add shrimp to the bowl and toss to coat. Place shrimp on an aluminum foil lined baking sheet in a single layer.

    Broil shrimp for 5 minutes. Be careful because shrimp cooks very fast.

    Cover shrimp with aluminum foil to keep warm while preparing the asparagus.

    Preheat oven to 400°. Trim the bottom ends of the asparagus.

    Place asparagus on a large baking sheet. Drizzle with olive oil and garlic. Add salt and pepper. Toss to coat the asparagus evenly with oil.

    Roast asparagus, tossing around once, until they start to brown around the edges. About 12 to 15 minutes.

    Remove asparagus from the oven and squeeze lemon over asparagus.

    Serve asparagus topped with shrimp and drizzle with the Dijon Dill sauce.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (16.8 ounces).
    Calories 341.65

    % Daily Value
    Calories From Fat  95.87  28%
    Total Fat 10.89g  17%
    Saturated Fat 1.5g  8%

  • The Low Fat Chick 8:47 pm on February 24, 2012 Permalink | Reply
    Tags: , , chicken salad, mustard, 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!


    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


    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 5:38 pm on October 29, 2010 Permalink | Reply
    Tags: , , mustard, ,   

    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!


    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

    • 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 7:23 pm on October 12, 2010 Permalink | Reply
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    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 7:59 am on October 2, 2010 Permalink | Reply
    Tags: , , , mustard, ,   

    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. 


    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


    • 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.

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

    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 3:24 pm on June 26, 2010 Permalink | Reply
    Tags: , , mustard   

    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%

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