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  • The Low Fat Chick 6:50 pm on April 7, 2013 Permalink | Reply
    Tags: , , , , , pepper   

    Herbed Pecorino Romano Chicken for Two 

    Herbed Pecorino Romano Chicken 4-7-2013 4-56-37 AM 4290x2856

    You know, I make it a must to not go into the processed food isles in the grocery store.  I like making fresh food and finding ways to eat those flavors of old school processed favorites like Shake & Bake the healthy way. Well, I wanted some chicken and wanted it Shake & Bake style, but preservatives aside. I developed this recipe and the flavor of Pecorino Romano cheese with dried herbs makes this a simple dish to prepare. Perfect for a date night for two. All you need is a side of roasted veggies, such as asparagus or broccoli to make a full meal and add color to your plate. Your date, or hubby will love this. Another new favorite for me!


    1/2 cup fat free buttermilk
    3/4 cup plain bread crumbs
    1/3 cup Pecorino Romano cheese, grated
    1/4 tsp garlic powder
    1/2 tsp basil, dried 
    1/2 tsp parsley flakes, divided
    1/4 tsp oregano, dried
    1/2 tsp salt
    1/4 tsp black pepper
    4 chicken thighs, skinless, boneless and fat trimmed


    Preheat oven to 350°F.

    Pour buttermilk into a shallow dish.

    On a large piece of wax paper, mix together bread crumbs, cheese, garlic powder, basil, 1/4 tsp parsley, oregano, salt, and pepper.

    Rinse chicken and pat dry.

    Dip chicken in buttermilk and then dip into crumb mixture, patting the mixture on lightly so the chicken is coated evenly. Place chicken on a lightly oil rimmed baking sheet. Bake uncovered for 45 minutes, or until no longer pink in the middle.

    Serve garnished lightly with remaining parsley flakes (optional).

    Nutrition Facts

    Servings: 2
    Serving size: 1/2 of recipe (9.1 ounces).
    Calories 433.88

    % Daily Value
    Calories From Fat  120.76  28%
    Total Fat 13.57g  21%
    Saturated Fat 5.52g  28%

  • The Low Fat Chick 4:00 pm on January 12, 2013 Permalink | Reply
    Tags: , , , , pepper,   

    Asian Style Stuffed Mushrooms 

    Asian Stuffed Mushrooms 1-12-2013 smaller

    Stuffed portobello mushrooms are so filling and provide many options when stuffing.  I had a craving for stuffed mushrooms but I wanted something with an Asian flavor, so I created this fabulous filling of chicken and veggies.  The hoisin sauce adds a sweet flavor and along with red pepper flakes, you get a sweet filling with a hint of spice. You can skip the red pepper flakes and add a pinch of black pepper if you do not want a mild spicy kick.  Not only is this a tasty recipe, but it also looks so pretty when you present it to guests.


    2 Tbsp peanut oil, divided
    1 lb chicken breast, skinless, boneless and thinly sliced
    4 portobello mushrooms
    2 scallions, finely chopped
    1 red onion, finely chopped
    ½ cup green bell pepper, finely chopped
    ½ cup yellow bell pepper, finely chopped
    ¼ cup red bell pepper, finely chopped
    2 cloves garlic, minced
    1 Tbsp ginger, minced
    ½ cup hoisin sauce
    1 tsp red pepper flakes
    1 tsp sugar
    basil leaves, for garnish


    Heat 1 Tbsp oil over high heat in a large frying pan.

    Reduce heat to low-medium heat and sauté chicken breasts for 3 to 4 minutes per side or until lightly brown and no longer pink.

    Remove chicken from the pan and leave oil in the pan. Place chicken on a plate lined with paper towels to drain and cool.

    Gently scoop out the gills and stems of the mushrooms, so you are left with a hollow cap. Discard the
    mushroom gills and mince the stems. Set caps aside and place minced stems in a large bowl.

    As chicken cools, add scallions, onion, bell peppers, garlic, and ginger to bowl that contains the minced
    stems. Gently stir together.

    When chicken is cool, mince it. Add chicken to vegetable mixture and gently stir.

    Preheat oven to 350°F.

    Reheat the same pan on high heat, add remaining 1 Tbsp oil. Add mince mixture to pan and sauté for a 5 minutes, stirring occasionally.

    Remove from heat and stir in hoisin sauce, red pepper flakes, and sugar. Stir and fill the mushrooms caps evenly with mixture.

    Spray a baking pan with oil. Place mushrooms on pan and bake for 20 minutes. Serve garnished with basil leaves.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14.9 ounces).
    Calories 331.97

    % Daily Value
    Calories From Fat  102.66  31%
    Total Fat 11.57g  20%
    Saturated Fat  2.1g  11%

    • Jueseppi B. 4:26 pm on January 12, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Ms. Summer’s mushroom recipe that just might make me eat a mushroom….I hate the taste of mushrooms but this could change that….

      Thank you Ms. Summer….The Low Fat Chick.

    • Karista 6:54 pm on January 12, 2013 Permalink | Reply

      These look so delicious!! I love stuffed mushrooms but I don’t make them often because of the calorie content. I’m so making these!

      • The Low Fat Chick 9:55 pm on January 12, 2013 Permalink | Reply

        I agree, as they are usually stuffed with fattening meat and cheese. I hope you like! Enjoy!

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

    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 6:30 pm on March 2, 2011 Permalink | Reply
    Tags: , pepper,   

    Broccoli with Soy Sauce 

    Growing up my mom used to stir fry broccoli, my favorite vegetable, with soy sauce. We used to eat it a lot with chicken and beef but as I became an adult, I completely forgot about it. Well, I bought this really nice cook book and while thumbing through I found a recipe similar to mom’s. I altered it a little for those of us who cannot have too much sodium but want to keep top flavor, so it still tastes just like mom used to make. Very few ingredients and a quick side dish.


    1 tablespoon olive oil
    8 ounces broccoli florets
    2 tablespoons reduced sodium soy sauce
    garlic salt
    black pepper
    1 tablespoon toasted sesame seeds


    •  Heat oil in a wok or large frying pan and add broccoli. Stir fry for 3-4 minutes, or until tender; adding a splash of water if the pan becomes too dry.
    • Add the soy sauce to the broccoli, and season with salt and pepper to taste.  Add sesame seeds, toss to combine and serve immediately.

    Servings: 2

    Calories: about 70 per serving.

  • The Low Fat Chick 5:08 am on November 7, 2010 Permalink | Reply
    Tags: , , , , lobster, pepper   

    Creamy Lobster Dip 

    I just love seafood dips so when I came across this lighter version, I became excited and definitely had to try it. I added lobster to the dip along with crab, which tasted awesome but if lobster is too much for your budget, just use crab meat.  The original recipe only included crab. Often seafood dips are high in calories but this dip is an exception to the rule and is thick and creamy. I gobbled it up! Serve with toasted baguette slices or toasted pita wedges.


    1/2 cup nonfat cottage cheese
    4 ounces light (reduced-fat) cream cheese
    2 large cloves garlic, finely minced
    1/2 teaspoon freshly ground pepper
    1/4 teaspoon Worcestershire sauce
    1/4 teaspoon Old Bay seasoning
    1/4 teaspoon cayenne pepper
    1 lobster tail meat, roughly chopped
    4 ounces crab meat, any shells or cartilage removed, drained and patted dry
    1/2 lemon, juiced


    • Place cottage cheese in a fine-mesh sieve and press on it to remove excess moisture. If you do not have a sieve, place two paper towels in a strainer, add cottage cheese, and let the towels absorb the liquid. Transfer the cottage cheese to a food processor or blender; add cream cheese and blend until smooth.
    • Transfer to a medium saucepan and add garlic, pepper, Worcestershire, Old Bay and cayenne. Heat over low heat, stirring frequently, until warm, 2 to 3 minutes.
    • Add lobster, crab, and lemon juice; stir well. Heat until warm, 30 to 40 seconds. Remove from heat and serve immediately.

    Servings: 2 tablespoons.

    Calories: About 50 per serving.

  • The Low Fat Chick 9:47 am on September 5, 2010 Permalink | Reply
    Tags: , , , , , pepper,   

    Peppery Shrimp Linguine Alfredo 

    On Saturday, my mom and niece came over to visit and for lunch I made this awesome shrimp linguine. With it being a leisurely Saturday afternoon, I took my time peeling and deveining the shrimp, which was fun while enjoying the gorgeous sunlight pouring in from the deck.  While I already love this recipe, it was even greater seeing their reaction. My mom said it was delicious and of restaurant quality, and my niece loved the kick of pepper. Perfect recipe to serve multiple people, as it makes so much pasta and each serving is a large portion, with half the calories of typical Alfredo sauces.  This was a big hit with the family.


    1 teaspoon olive oil
    1 pound shrimp, peeled and deveined
    2 large cloves garlic, minced
    2 cups 1% milk
    8 large cloves garlic, peeled
    2 teaspoons sea salt, divided
    3 teaspoons ground black pepper, divided
    Pinch of cayenne pepper
    16 ounces whole-wheat linguine
    2 tablespoons cream cheese
    3/4 cup freshly grated Parmesan cheese, divided
    1 tablespoon chopped fresh parsley
    8 ounces mushrooms. sliced


    • Put a large pot of water on to boil.  Cook linguine according to package directions. Drain and set aside.
    • In a saucepan, heat olive oil. Add shrimp, minced garlic, 1 teaspoon sea salt, and 1 teaspoon black pepper to pan. Reduce heat to medium and cook for 3-5 minutes till shrimp is pink. Be careful to not overcook, as shrimp cooks quickly. Transfer to a small bowl, cover, and set aside.
    • Combine milk and garlic in a medium saucepan. Bring to a simmer over medium heat, while stirring constantly. Must stir constantly to avoid burning the milk.  Once steam is rising from the pan, reduce heat to low. Simmer gently for 25 minutes, stirring occasionally, until the garlic is tender and the milk has reduced to 1 1/2 cups.
    • Puree milk and garlic in a blender until smooth. Use caution when blending hot liquids. Return to the pan and season with 1 teaspoon salt, 2 teaspoons black pepper and cayenne pepper.
    • Whisk cream cheese, 1/2 cup Parmesan, parsley, and mushrooms into the sauce. Simmer for 10 minutes while stirring occasionally.
    • Remove sauce from heat and stir in shrimp.
    • Add sauce to the linguine and toss well in a large bowl. Serve topped with the remaining parmesan.

    Servings:  5 servings. (1 serving equals 3.2 ounces cooked pasta and 3/4 cup sauce).
    Calories: About 600 per serving.

  • The Low Fat Chick 11:53 pm on July 14, 2010 Permalink | Reply
    Tags: pepper,   

    Spicy Sweet Potato Chips 

    I love sweet potatoes but often it is during the holidays cloaked with terrible butter, sugar, and marshmallows. This recipe provides an easy way to make spicy and sweet potatoes chips, and makes two servings, so it is an excellent side dish for two people. I served it with ocean perch fish. I’d share the recipe for the fish but believe it needs to be tweaked, as I felt the flavor was not bold enough…so, enjoy the potatoes, which are also perfect for a snack.


    2 tablespoons olive oil
    1/2 teaspoon sea salt
    1 teaspoon chile pepper flakes
    1 teaspoon black pepper
    12 ounces sweet potatoes, peeled and sliced into chips (about 2 sweet potatoes)


    • Preheat an oven to 350°F.
    • Put the olive oil, sea salt, chile flakes and black pepper into a roasting pan or shallow cooking sheet. Add the sweet potato slices and turn them to coat in the seasoned oil. Do not layer the chips on top of each other. If you do, the chips will not get crispy.
    • Roast in the oven for 20 to 30 minutes, depending on the thickness of the chips. Serve immediately.

    Servings:  2 servings.
    Calories: About 200 per serving.

  • The Low Fat Chick 4:00 pm on June 26, 2010 Permalink | Reply
    Tags: , , , , pepper, , 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. 


    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


    • 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.

  • The Low Fat Chick 2:37 pm on June 26, 2010 Permalink | Reply
    Tags: , , , pepper,   

    Florentine Ravioli 

    In an effort to incorporate more vitamins into my meals, I was in the mood to cook with spinach.  This recipe is unique as there is not a pasta sauce involved but it still remains so yummy and moist. If you love spinach, then this dish is for you, as the spinach flavor explodes with the ravioli. A great way to get your children to eat their spinach.


    1 20-ounce package frozen or fresh cheese ravioli (4 cups)
    6 teaspoons extra-virgin olive oil, divided
    4 cloves garlic, minced
    1/4 teaspoon salt
    1/4 teaspoon crushed red pepper
    1 16-ounce bag frozen chopped or whole-leaf spinach
    1/2 cup water
    1/4 cup freshly grated Parmesan cheese


    • Bring a large pot of water to a boil. Cook ravioli according to package directions.
    • Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes.
    • Divide among 4 bowls, top with the pasta and drizzle 1 teaspoon of the remaining oil over each portion. Serve immediately topped with Parmesan.

    Makes 4 servings.
    About 300 calories per serving. Calories will depend on type of ravioli.

    Original recipe cited from Eatingwell.com.

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