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  • The Low Fat Chick 5:15 pm on February 18, 2013 Permalink | Reply
    Tags: , , scallions   

    Sweet Potatoes and Sausage Hash 

    Sweet Potato and Italian Sausage Hash web

    Today I had President’s Day off and after having a successful visit to the dentist, I decided to head to the store because I felt like cooking.  Not sure what I wanted to make, but I became excited when I saw sweet potatoes at the store. Once an easy ingredient to find, they are hard to come by now that I live in Connecticut, which is far from Georgia and the lovely south. Last year, when I still lived in Atlanta, I went to a restaurant that served sweet potato hash. It was a yummy dish, but I never thought to make it at home.  Until today, when glorious sweet potatoes were in my eye sight. Now, what do I put in my hash?  Thinking about it, I got the idea to add sweet Italian sausage after reading an article a few days earlier. So, what the heck, let’s create some hash!  The results were great, as I instantly loved this dish. Not only is it savory with a small hint of sweetness, but it is very filling.


    2 lbs sweet potatoes
    1 tsp salt, divided
    1 lb fresh sweet Italian sausage
    1 Tbsp olive oil
    1 bunch of scallions, sliced
    1 Tbsp brown sugar
    1 tsp black pepper


    Scrub the sweet potatoes clean and rinse with cool water. Peel the potatoes. Cut off and discard any woody portions and ends. Cut into bite-size cubes.

    Fill a large pot with just enough water to cover the potatoes.  Add 1/2 tsp salt to the water and bring to a boil.  Add potatoes. Cover the pot and cook potatoes for 15 minutes. Drain and set aside.

    Heat a frying pan over medium heat and add the sausages. Cook for 8-10 minutes, turning occasionally until cooked through. Remove from the pan and set aside.

    Add olive oil to the sausage fat in the pan and add potatoes. Cook over low heat for 5-8 minutes, turning occasionally.

    Cut the sausages into bite size chunks and add to the pan.  Add the scallions to the pan and cook for a couple more minutes, until hot. Add brown sugar, 1/2 tsp salt, and pepper to the pan. Gently stir and serve.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (14.5 ounces).
    Calories 461.84

    % Daily Value
    Calories From Fat  117.07  25%
    Total Fat 13.06g  20%
    Saturated Fat  4.19g  21%

    • Jueseppi B. 5:48 pm on February 18, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Man is this YummY stuff Ms. Summer. Thank you. Happy Prez Day.

    • petit4chocolatier 9:09 pm on February 18, 2013 Permalink | Reply

      I love this recipe! Looks delicious 🙂

    • John 10:17 am on February 19, 2013 Permalink | Reply

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      • The Low Fat Chick 11:42 pm on February 19, 2013 Permalink | Reply

        Hi John! Thanks so much for the information and the compliments! It sounds like a cool site. I will definitely check it out. Enjoy the rest of your week. 🙂

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

    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 8:47 pm on February 24, 2012 Permalink | Reply
    Tags: , , chicken salad, , pecans, scallions   

    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 7:18 pm on February 3, 2012 Permalink | Reply
    Tags: , , , , scallions   

    Blue Cheese and Bacon Potato Salad 

    The Super Bowl is Sunday and while my favorite team, The Pittsburgh Steelers, are not in it this year I still have cravings for football party food.  I have been so on point with my healthy eating that I know a plate of spicy hot wings with blue cheese will kill my weekly efforts. As a result, I decided to make my own recipe for Blue Cheese and Bacon Potato Salad. Encompassing the flavors of Tabasco hot sauce, blue cheese, bacon, and potatoes, this dish is perfectly light and suites my tastes for hot sauce and blue cheese. While I do have a recipe for killer blue cheese dip, which is actually healthy, I still am trying to create the perfect lighter hot wing, so I opted to go with my potato salad.  Don’t forget to add a few dashes of Tabasco hot sauce on top of your serving, as this perfectly balances this dish.


    2 lbs red potatoes, cut into 1 inch pieces
    1/4 cup blue cheese, crumbled
    2 ounces light cream cheese, softened
    2 Tbsp mayonnaise, reduced fat
    2 Tbsp fresh lemon juice (about 1 lemon)
    1/4 cup sour cream, reduced fat
    1 Tbsp white wine vinegar
    1/4 tsp salt
    1 tsp Tabasco hot sauce, plus extra for topping
    3 slices bacon
    4 green onions, chopped
    3/4 cup celery, finely chopped


    Place potatoes in a large pot and add enough water to cover. Bring to a boil over high heat.

    Boil until very tender when pierced with a fork, 20 to 25 minutes.  Remove from the heat and drain.  While warm, cut the potatoes into 1 inch cubes. Place in a large bowl and set aside.

    In a skillet on medium-high heat, cook bacon until crisp, and cut into one inch pieces. Set aside pieces and rendered fat.

    In a bowl, combine cheeses, mayonnaise, lemon juice, sour cream, vinegar, salt, and Tabasco.

    Fold in green onions, potatoes, rendered fat, and celery.

    Refrigerate for up to 24 hours and serve. You can immediately serve but if you let it refrigerate the potatoes will absorb the flavor.

     Serve each salad topped with a few dashes of Tabasco hot sauce.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of a recipe (8.2 ounces).
    Calories: 227.1

    % Daily Value
    Calories From Fat (40%) 91.71
    Total Fat (16%) 10.3g
    Saturated Fat (22%) 4.42g

    • paninigirl 9:29 pm on February 24, 2012 Permalink | Reply

      This looks sooo delicious! I love that you post the calories, although if I really love something, I don’t really care!

      • The Low Fat Chick 11:36 am on February 25, 2012 Permalink | Reply

        Thanks! It really was good. Great for the blue cheese lover. I am so glad you like the calorie postings! I have software that analyzes all my recipes so I can keep my weight and health in check. 🙂

  • The Low Fat Chick 6:47 pm on August 8, 2010 Permalink | Reply
    Tags: , , , scallions, ,   

    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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