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  • The Low Fat Chick 3:27 am on September 14, 2010 Permalink | Reply
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    Peanut Teriyaki Shrimp Noodles 

    While I did not have to cook, because I have ample leftovers in my fridge, I just wanted to so I could release the stress from work. I work with great people but every once in awhile the demand of overseas deadlines can get to me. It’s budget season and all you accounting and finance folks totally can sympathize with my many hours of seasonal work. With this recipe, I decided to combine a few ideas I had and the following is a great recipe which is now a favorite in my book and gets a gold star. Awesome dish because it savors peanut and teriyaki flavors with fresh shrimp. I topped udon noodles, a Japanese wheat noodle, with the peanut teriyaki sauce and it was so on point. If you do not have udon noodles you can easily use wheat spaghetti.  I am just madly in love with udon noodles because I do not feel as full when eating them, as I do with traditional pasta. Such a major plus!


    1/4 cup light soy sauce
    2 tablespoons dry sherry
    2 tablespoons shallots, finely chopped
    2 tablespoons garlic, finely chopped, divided
    1 1/2 tablespoons light brown sugar
    1 1/4 teaspoons ginger, finely chopped
    1 tablespoon hot water
    3 tablespoons natural, creamy peanut butter
    1/2 teaspoon chili garlic sauce
    8 ounces udon noodles or wheat spaghetti
    2 teaspoons sesame oil
    1 pound peeled and deveined large shrimp
    2 cups snow peas
    2 teaspoons sesame seeds


    • To make the sauce, in a small saucepan, combine light soy sauce, dry sherry, shallots, 1 tablespoon garlic, brown sugar, and ginger.
    • Bring to boil for three minutes, stirring occasionally.  While still in saucepan, set aside for 30 minutes at room temperature.
    • Cook udon noodles according to package.  Drain and set aside.
    • Add to saucepan with cooled sauce, hot water, peanut butter, and chili garlic sauce. Mix together over medium-high heat till peanut butter is fully blended.
    • Heat the sesame oil in a large nonstick skillet over medium-high heat. Add remaining garlic, and sauté 1 minute. Add 1 teaspoon sesame seeds and shrimp. Sauté for 2 minutes or until shrimp are almost done. Add peanut teriyaki sauce, and cook for 2 minutes. Add snow peas. Cook for 2 minutes or until snow peas are slightly softened, stirring well.  Remove from heat.
    • Stir in udon noodles and serve. Sprinkle with remaining sesame seeds for garnish.

    Servings: 4 servings.
    Calories: About 450.

  • The Low Fat Chick 1:01 am on August 10, 2010 Permalink | Reply
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    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 6:47 pm on August 8, 2010 Permalink | Reply
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    Chili Beef Stir Fry 

    On this lovely Sunday afternoon, indoors of course since it is 90 degree weather in the GA, I was in the mood for stir fry. With no one rushing me to eat and the full kitchen to myself, I enjoyed chopping and slicing the bulk of the ingredients for this recipe. It is a very therapeutic process to work the cutting board at your own pace. This dish is a light, spicy stir fry excellent with a serving of brown rice.


    2 tablespoons chili-garlic sauce
    2 tablespoons light soy sauce
    2 tablespoons mirin or sherry
    1 teaspoon honey
    2 teaspoons sesame oil
    2 teaspoons cornstarch
    1 pound flank steak, trimmed and frozen briefly
    Salt and freshly ground black pepper
    2 tablespoons vegetable oil
    6 scallions, ends trimmed and thinly sliced
    4 garlic cloves, minced
    1 tablespoon grated ginger
    12 ounces snow peas, ends trimmed and sliced diagonally in half


    • Whisk the chili-garlic sauce, soy sauce, mirin or sherry, honey, sesame oil, and cornstarch together in a small bowl and set aside.
    • Cut the beef lengthwise along the grain into 3 or 4 (2-inch) wide pieces. Slice each piece of beef across the grain into paper thin pieces, about 1/8-inch thick. Pat the beef dry and season well with salt and pepper, to taste.
    • Heat 1 tablespoon of the oil in a medium nonstick skillet over high heat just until smoking. Add the beef and cook, stirring rarely, until well browned, about 4 to 5 minutes. Remove to a plate with juices.
    • Return the skillet to the stove over medium-low heat. Add the remaining 1 tablespoon of oil, scallions, garlic, and ginger.  Cook until just fragrant and starting to color, about 30 seconds. Stir in the snow peas, and cook, stirring occasionally, until bright green, about 2 minutes.
    • Whisk in the chili-garlic sauce mixture.  Remove the pan from the heat and add the beef and juices. Toss to coat and serve with brown rice.

    Servings:  4
    Calories: About 300 per serving.

    Original recipe cited from Foodnetwork.com, Aida Mollenkamp.

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