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  • The Low Fat Chick 7:58 am on June 2, 2012 Permalink | Reply
    Tags: , onions, , ,   

    Smoked Salmon and Potato Soup 

    Lately finding time to cook has been very difficult, as work is getting out of control with executives putting pressure on me to meet difficult deadlines. But, I refuse to let work affect my health so I push on and try my hardest to continue to cook fresh food. This soup was perfect for me this week, as I ate it for days, loved the flavor, and it allowed me to easily heat it up after working late to meet finance deadlines. You gotta serve this soup with bread rolls, such as Ciabatta, because the thick crusty bread compliments this perfectly and makes a very filling dish.  Fantastic soup! It is now one of my favorites.

    Ingredients

    10 ounces smoked salmon
    1 onion, chopped
    3 3/4 cups water
    1 bunch parsley
    1 bunch thyme sprigs
    1/2 dried bay leaf
    1 1/4 pound russet potatoes, peeled and quartered
    2 cups 2% milk
    3 Tbsp unsalted butter
    1/2 tsp salt
    1/2 tsp white pepper
    1/4 tsp garlic powder
    2 tsp chopped parsley
    6 Italian bread rolls

    Preparation

    Place salmon, onion, and water into a large saucepan. Tie the parsley, thyme, and bay leaf into a bouquet garni. Add to the sauce pan. Bring sauce pan to a boil.

    Skim any foam from the surface and cover the pan. Lower the heat and poach for 15 minutes until the salmon flakes easily.

    Lift the salmon from the pan, using a spatula, and remove the skin. Flake the flesh and reserve by placing in the refrigerator. Return the skin to the pan and simmer, uncovered, for 30 minutes. Strain the stock through a strainer.

    Return the stock to the pan, add the potatoes, and simmer for about 25 minutes, or until tender. Remove the potatoes from the pan using a slotted spoon. Add milk to the pan and bring to a boil.

    Meanwhile, mash the potatoes with butter. Remove pan from heat. Beat the potatoes into the liquid in the pan until thick and creamy. Add flaked salmon, salt, white pepper, garlic powder, and parsley.

    Let cool slightly to thicken, then serve with a bread roll.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (17.2 ounces).
    Calories 353.33

    % Daily Value
    Calories From Fat  102.99  29%
    Total Fat 11.67g  18%
    Saturated Fat  5.69g  28%

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    • Karista 9:12 am on June 4, 2012 Permalink | Reply

      The soup looks delish! And good for you!! So many Americans work themselves to the bone and don’t take care of their bodies. Our health is the key to a successful life. Wish more people realized that. We are so lucky to have a bounty of salmon here, I will definitely be making this soup. Have a fabulous week!

      • The Low Fat Chick 10:55 pm on June 5, 2012 Permalink | Reply

        Thanks Karista!! You are so right about Americans working themselves to the bone and not taking care of their bodies. I try so hard to take care of myself. You have lots of salmon in your city? Awesome!! You have a fabulous week too!

    • Karen 7:47 pm on June 8, 2012 Permalink | Reply

      This soup sounds delicious and one that my husband would love. I use 1% or 2% milk in most of my soup recipes that also use potatoes. The starch of the potato thickens the soup the same way cream would.

    • sybaritica 8:32 pm on June 11, 2012 Permalink | Reply

      I love potato soup… what a great idea adding smoked salmon!

  • The Low Fat Chick 12:13 pm on February 24, 2012 Permalink | Reply
    Tags: , , onions, ,   

    Chipotle Veggie Capellini 

    This month Taste & Create, a foodie website who brings together food bloggers to try out each others recipes, paired me up with No Reason Needed.  I browsed the recipes on No Reason Needed’s site and decided to make their Name It What You Will Spaghetti. Their recipe took a Food Network recipe and changed it up by improvising with what ingredients they had available. I found the basis for the recipe to be a good one as well, and improvised myself. Always wanting to make a pasta flavored with Chipotle, a smokey jalapeno, I thought this would be a good time to make it happen. I took the day off from work today to make up for all the crazy hours I had been putting in this week, and cooking for relaxation is all I had planned.  So, at 8am in the morning, with my deck door wide open to bring the perfect February 68 degree weather in, I got crackin’ on my vision of this recipe. I did not want a traditional breakfast…I wanted pasta.  The subtle spice of smoky Chipotle went well with veggies of peppers, onions, and mushrooms. This is now a favorite of mine.

    Ingredients

    8 cloves garlic, pressed
    3 Tbsp extra virgin olive oil
    1 red bell pepper, diced
    1 green bell pepper, diced
    1 onion, diced
    4 oz mushrooms, sliced
    1 Tbsp unsalted butter
    1 (15-ounce) can crushed tomatoes
    4 tsp Chipotle pepper, diced
    2 Tbsp Italian seasoning
    2 Tbsp fresh parsley, chopped
    1 tsp salt
    1/2 tsp black pepper
    12 oz Capellini pasta, cooked al dente
    1/4 cup parmesan, grated

    Preparation

    In a skillet, cook garlic in olive oil for 10 minutes on low heat, stirring occasionally.

    Add red and green bell peppers to skillet and stir to combine. Cook for 10 minutes.

    Add onions and mushrooms to skillet. Increase heat to medium high and cook for 5 minutes, stirring occasionally.

    In a large saucepan, add butter and tomatoes and cook on medium heat. Stir until well blended and the butter is melted. Stir in garlic and vegetable mixture, Chipotle pepper, Italian seasoning, parsley, salt and pepper. Allow the flavors to meld for 5 minutes. Remove pan from heat and add in Capellini. Toss to coat and serve garnished with parmesan.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (12.9 ounces).
    Calories 538.62

    % Daily Value
    Calories From Fat  162.07  30%
    Total Fat 18.49g 28%
    Saturated Fat 5.85g 29%

     
    • Gabriella 9:12 am on February 27, 2012 Permalink | Reply

      Uh oh – this looks amazing. Next time I make pasta, I’m making this!!

      • The Low Fat Chick 10:25 pm on February 27, 2012 Permalink | Reply

        Thanks so much! 🙂 I hope you like it. If you like an even bolder Chipotle favor, add additional tablespoons of the sauce the peppers come in as well.

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

    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 7:23 pm on October 12, 2010 Permalink | Reply
    Tags: , , , , , , onions, ,   

    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.

    Ingredients 

    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

    Preparation  
    • 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 12:55 am on September 8, 2010 Permalink | Reply
    Tags: , , , onions, , , ,   

    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!!!

    Ingredients

    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

    Preparation

    • 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 4:00 pm on June 26, 2010 Permalink | Reply
    Tags: , , onions, , , , turkey   

    Spicy Turkey Spaghetti 

    After a long day at work, I was exhausted and hungry. What can I make that is quick and tasty? Well, spaghetti with meat sauce is simple enough. Spicy is my thing so I developed the following with my favorite ingredient, crushed red pepper flakes. A touch of spinach and whole wheat pasta increase the nutrition value, while the combination of onions and peppers presents a gorgeous cornucopia of colors. 

    Ingredients

    3/4 pounds reduced fat ground turkey
    1 green pepper sliced
    1 red pepper sliced
    1 small yellow onion sliced
    1/4 cup chopped frozen spinach
    6 green onions, chopped
    2 tablespoons garlic powder
    1 teaspoon seasoned salt
    1/4 cup crushed red pepper flakes
    3 tablespoons fresh basil, chopped
    1 25 oz jar of marinara sauce, preferably organic
    1/4 cup freshly grated Parmesan cheese
    16 oz of whole wheat spaghetti

    Preparation

    • In a frying pan, combine turkey, peppers, yellow onion, green onions, garlic powder, seasoned salt, red pepper, and basil.
    • Heat pan on high. Once meat is sizzling, turn down to med-high. Cook till meat is no longer pink.
    • Pour sauce in pan, add spinach, and turn heat to high. Once bubbling, reduce heat to medium and cook for 5 minutes. Stir occasionally to break up the spinach.
    • Top spaghetti with 1 cup sauce. Sprinkle parmesan on top.

    Servings:  About 6 servings.
    Calories: About 350 per serving.

     
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