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  • The Low Fat Chick 10:52 pm on January 22, 2013 Permalink | Reply
    Tags: , , , , , veal, zucchini   

    Casarecce with Veal Meatballs 

    Veal Meatballs and Pasta 1-22-2013

    COLD, COLD, COLD! It is 16 degrees here in the New York area. I moved here last year and the news says this is the coldest weather in 3 years! Lucky me!  Anyway, with this cold weather I am locked inside and feeling creative, so I developed this dish. I never made veal meatballs, but am so glad I tried it because the meatballs are tender and taste amazing. Cooking the meatballs directly in the sauce imparts wonderful flavor and tenderness. No need to cook the meatballs first and create more work for yourself.  Also, using quality dried spices, instead of fresh (which is hard to find in the winter) come to life in this sauce and are convenient. Excellent warm, filling dish, as I found it tasty and perfect to share with others.


    1 lb ground veal (shoulder)
    1 cup plain bread crumbs
    2 egg whites
    2 Tbsp granulated onion
    1 Tbsp parsley, dried
    1 Tbsp basil, dried
    1 Tbsp garlic powder
    1/4  tsp salt
    1/8 tsp black pepper

    28 oz can crushed tomatoes with basil
    1 Tbsp olive oil
    1/2 large zucchini, shredded
    2 garlic cloves, minced
    2 Tbsp parsley flakes
    1 Tbsp oregano, dried
    1 Tbsp marjoram, dried
    1 tsp sugar
    1/2 tsp salt
    1/4 tsp black pepper
    2 pinches red pepper flakes
    1/2 cup water

    12 oz casarecce


    In a bowl using your hands, mix together all meatball ingredients. Form meatballs into 1 to 1.5 ounces balls which makes 17 to 19 meatballs. Place meatballs on a plate, cover, and place in the fridge.

    In a large saucepan, stir together tomatoes and olive oil. Heat on medium-high heat. Bring to a boil, reduce heat to low, cover and simmer for 5 minutes.

    Add zucchini, garlic, parsley, oregano, marjoram, sugar, salt, black pepper, and red pepper flakes. Stir, cover, and simmer for 5 minutes. Increase heat to medium heat and place meat balls in sauce one by one. Gently stir in water. Bring to a simmer, cover and cook for 20 minutes, stirring occasionally.

    Uncover and gently stir. Cook uncovered for 5 minutes. Remove from heat, cover and set aside.

    In a large pot, boil water. Add casarecce and boil according to package instructions till al dente. Drain.

    Add in casarecce to sauce. Lightly toss and serve.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (17.6 ounces).
    Calories 687.37

    % Daily Value
    Calories From Fat  114.87  17%
    Total Fat 12.69g  20%
    Saturated Fat  3.84g  19%

    • Jueseppi B. 1:34 am on January 23, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Great recipe from Ms. Summer, The Low Fat Chick. I am cooking this on Friday!!!

    • petit4chocolatier 7:31 pm on January 27, 2013 Permalink | Reply

      This looks so good 🙂

    • Karen 8:00 am on February 13, 2013 Permalink | Reply

      I’ll have to try cooking the meatballs directly in the sauce…I always brown mine first. Your photo is terrific.

      • The Low Fat Chick 4:51 pm on February 18, 2013 Permalink | Reply

        Thanks Karen! So glad you like the photo. I hope you like cooking the meatballs in the sauce, as it makes them so tender. 🙂

  • The Low Fat Chick 12:06 pm on May 19, 2012 Permalink | Reply
    Tags: , , , zucchini   

    Cheesy Baked Boiled Eggs 

    This week was tiring, as I was exhausted from attending the Atlanta Food and Wine Festival, and my niece’s 18th birthday party. I managed to get through the week eating out at Whole Foods hot bar and other decent healthier places until the weekend. This morning I woke up rejuvenated and I wanted to eat something different on this perfect Saturday morning. After thumbing through my cookbooks for inspiration, I decided to make an egg dish. This weekend is all about making do with what I have in the fridge before all my fresh produce goes bad, so I put my creative juices to work. The results? I instantly fell in love with the first bite of this dish. The egg complimented with a cheese sauce, sweet onion and zucchini was an amazing combination. The texture contrast of soft eggs beautifully played off the lightly crisp veggies. This is a new addition to my favorites list!

    Be sure to use extra sharp cheddar cheese, as it has a strong flavor, so you can use less of it, which equals fewer calories. If you are watching your cholesterol, reduce eggs to 4.


    6 large eggs
    1 onion, thinly sliced
    1 zucchini, thinly sliced
    1/2 tsp garlic salt
    1/2 tsp pepper
    1 cup 2% milk
    1 Tbsp butter, unsalted 
    1/4 cup flour
    4 oz extra sharp cheddar cheese, shredded, divided
    1 pinch nutmeg
    1 pinch salt
    1 pinch pepper
    1/2 tsp parsley flakes
    1/8 tsp paprika


    Place eggs in a sauce pan and add water until eggs are covered. Cook over high heat. Once boiling, cook for 15 minutes.

    Drain water from pan. Add cold water and ice cubes. Set aside.

    Place onion and zucchini in a shallow baking dish or pie plate. Add garlic salt and pepper. Toss to coat and spread out into an even layer.

    Preheat oven to 400°F.

    In a small sauce pan, add milk, butter and flour. Stirring continuously with a whisk, slowly bring to a boil over low-medium heat. Once sauce begins to bubble, remove from heat and whisk in 3 oz of cheese, nutmeg, salt, and a pinch of pepper.

    Remove eggs from cold water, peel and slice in half. Add the eggs, with yolk side up, in an even layer on top of vegetables.

    Pour cheese sauce over the eggs and vegetables. Top with remaining 1 oz cheese, parsley flakes and paprika.

    Bake in oven for 25-30 minutes until sauce is bubbly and cheese is lightly brown.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (8.9 ounces).
    Calories 327.28

    % Daily Value
    Calories From Fat  185.72  57%
    Total Fat 20.94g  32%
    Saturated Fat  11.00g  55%

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

    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 8:56 pm on April 10, 2012 Permalink | Reply
    Tags: , , zucchini   

    Fettuccine Mac and Cheese 

    Last week Danny’s Kitchen recognized my blog with the Very Inspiring Blogger Award.  It is so comforting and rewarding to be nominated by a fellow foodie blogger. Danny’s blog is great, as he posts recipes he creates and also other information about food. As a way of saying thank you to Danny, I have made one of his recipes and added my own creative flair.  I took his recipe for Broccoli Cheddar Mac N’ Cheese and made Fettuccine Mac and Cheese.  I used less cheese and 2% milk to reduce the fat, but used extra sharp cheddar cheese.  In addition, I added shredded zucchini, as it mixes in well with the fettuccine and provides added nutrition, and used panko bread crumbs for a nice crunchy topping.  This recipe is for 6 servings as side dishes, so complement this dish with a lighter meat, such as chicken breast, or serve with a salad.

    Being recognized for the  Very Inspiring Blogger Award requires me to share  7 things about myself and nominate 15 other bloggers.  Below are 7 things about myself and I hope you find them interesting.  HA! HA!  I want to nominate the fabulous other bloggers in a separate posting, so stay tuned.

    7 Things About The Low Fat Chick

    1. I worked on Wall Street in NYC as a Financial Analyst.
    2. I studied abroad in Argentina and Uruguay in grad school.
    3. I designed an indie clothing line for 5 years.
    4. I fell in love with food the same age Julia Child did.
    5. I have 3 doggies and my oldest is 15 years old.
    6. I have my two dream cars, Volkswagen New Beetle and Ford Mustang.
    7. I have a major foodie weakness of pizza.


    8 oz fettuccine
    1/2 cup zucchini, shredded
    1 1/2 cups 2% milk
    3 oz extra sharp cheddar cheese, shredded
    5 oz white cheddar cheese, shredded
    1 Tbsp corn flour
    Salt & Pepper to taste
    1 pinch nutmeg
    spray canola oil
    3/4 cup panko breadcrumbs
    1 Tbsp parsley flakes
    1/2 tsp garlic salt


    Preheat oven to 350°F.

    Prepare fettuccine according to package directions, but 1 minute less for al dente. Drain and set aside.

    In a large pan, add milk and stir well while heating over low-medium heat. Once milk is heated, but not boiling, add cheeses. Add corn flour and stir. Continue heating a minute or two longer as cheese sauce thickens. Remove from heat.

    Squeeze the juice from the zucchini. Add into cheese sauce, mixing well. Add salt and pepper to taste.

    Pour entire mixture into a square glass baking dish that has been sprayed with canola oil.

    In a small bowl mix together bread crumbs, parsley flakes and garlic salt.

    Sprinkle seasoned bread crumbs over the top and bake for 15 minutes.

    Change oven setting to broil on low setting and broil for 3 – 5 minutes to toast the bread crumb topping. Please watch carefully to avoid burning.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (5.9 ounces).
    Calories 385.59

    % Daily Value
    Calories From Fat  134.97  35%
    Total Fat 15.3g  24%
    Saturated Fat 9.04g  45%

    • Danny 9:08 pm on April 10, 2012 Permalink | Reply

      It looks and sound fantastic — I’m glad you made it your own! 🙂

    • Admin 3:50 am on April 13, 2012 Permalink | Reply

      This fettuccine looks delicious! We might try and cook it ourselves over the weekend.
      Dish SOS team

    • gretaskinner 6:27 pm on April 15, 2012 Permalink | Reply

      This looks totally awesome! I love the idea of panko breadcrumbs! It sparked my interest of maybe “frying” some fresh parsley sprigs and using that oil to coat the pan for even more flavor 🙂 trying to keep with your low-fat chick trend by not over doing the frying. This looks so amazing I will be making this soon!

      • The Low Fat Chick 12:06 am on April 16, 2012 Permalink | Reply

        Sounds like a good idea! A small amount of olive oil with the sprigs would probably be OK, low fat wise. I hope it turns out great.

  • The Low Fat Chick 6:41 pm on March 31, 2012 Permalink | Reply
    Tags: , , , shallots, zucchini   

    Zucchini and Shallot Pizza 

    I have just returned from my trip to Rome, Italy. While I was there, I had zucchini pizza, which I really liked. Zucchini is in season so, because of this, it was used in a lot of spring Italian dishes. Now that I am home, I decided to try my own take on zucchini pizza. When in Italy, the pizza only had zucchini and cheese on it. I decided to take it up a notch and make a pizza with the addition of ricotta cheese, shallots, and garlic. The results were great and very tasty.


    1/4 cup wheat flour
    8 oz wheat pizza dough
    1 Tbsp yellow cornmeal
    2 tsp extra-virgin olive oil
    3 oz ricotta cheese, part skim
    1 large zucchini, shredded
    1 shallot, sliced
    4.5 oz mozzarella, shredded
    2 large garlic cloves, minced
    1 tsp white pepper


    Sprinkle flour onto a large cutting board. Roll dough sprinkled with flour into a 10 to 11-inch-diameter circle.

    Preheat oven to 425°. Sprinkle cornmeal over pizza pan.  Tranfer dough to pan.

    Drizzle oil over dough. Take the back of a spoon and gently spread out the oil evenly over dough.

    Lightly squeeze moisture out of zucchini.

    Evenly sprinkle zucchini, shallots, mozzarella, and garlic over dough.

    Season with white pepper.

    Bake for 12 to 15 minutes, until the crust is crisp and the cheese is lightly brown

    Cut into 8 wedges and serve immediately.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (4.1 ounces).
    Calories 192.13

    % Daily Value
    Calories From Fat  53.07  28%
    Total Fat 6.01g  9%
    Saturated Fat  2.52g  13%

    • quagliata 6:21 am on April 1, 2012 Permalink | Reply

      This pizza looks and sounds delicious! I love using ricotta cheese on pizza, but I don’t do it enough. I’m definitely going to try this one this summer!

    • girlinafoodfrenzy 12:22 am on April 6, 2012 Permalink | Reply

      I love the look of the crust there and those vibrant green colours! Very beautiful 🙂

    • libelletage 1:41 pm on April 8, 2012 Permalink | Reply

      That looks so good! I alsways like getting new vegetarian recipes.

      • The Low Fat Chick 9:23 pm on April 8, 2012 Permalink | Reply

        Thanks! Me too! I eat meat regularly but sometimes will go weeks with only vegetarian meals. This is a great one, as the cheeses have lost of protein to keep you from getting hungry. 🙂

  • The Low Fat Chick 9:48 am on January 3, 2011 Permalink | Reply
    Tags: , , , , , , zucchini   

    Bean and Tortilla Casserole 

    Wanna make something that is delicious and makes a large quantity for your family?  Well, this recipe will fit the bill. Not only does it make a lot but it is also very easy on the wallet. Feed many and spend less, while eating healthy without even knowing it. One spoonful of this casserole and you will not be able to believe it is healthy, as it contains many vegetables. While I am a fan of making my enchilada sauce from scratch, I opted to buy canned for time savings. But, I bought an organic sauce with lower sodium, so if you can find this go for it, otherwise use what your grocer has.  This is now one of my favorites. This recipe is spicy so substitute mild enchilada sauce and omit the jalapenos if you do not like spicy foods.


    1 tablespoon vegetable oil
    1 medium onion, diced
    1 medium zucchini, grated
    19 ounces of canned non-fat refried beans
    1 14.5 ounce can diced tomatoes, drained
    1 12-ounce package corn, frozen (thawed)
    2 jalapenos, finely diced
    2 teaspoons cumin
    1/2 teaspoon sea salt
    12 corn tortillas, quartered
    19 ounces of medium or hot red enchilada sauce
    3 cups shredded reduced-fat Cheddar cheese
    lettuce, shredded

    • Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
    • Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, jalapenos, cumin and salt. Cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
    • Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
    • Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
    • Cool slightly before cutting and serving. Serve on a bed of lettuce.

    Servings: 12

    Calories: About 350 per serving.

  • The Low Fat Chick 1:35 am on August 9, 2010 Permalink | Reply
    Tags: , , zucchini   

    Zucchini and Onion Parmesan Crisps 

    After eating Chili Beef Stir Fry, I wanted a veggie snack.  I have this fascination with zucchini and marinara sauce so I decided to make the following recipe, but I also added in onion rings for a sweet flavor. When cooking this recipe, please watch the zucchini and onions in the oven, as they could cook quicker than we suggest, if you sliced very thin.  Also you do not want to burn the parmesan cheese, which could happen quickly. Other than that, this is a tasty snack, well worth the effort.


    Cooking spray
    2 medium zucchini (about 1 pound total)
    2 teaspoons olive oil
    1/4 cup freshly grated Parmesan (3/4-ounce)
    1/4 cup plain dry bread crumbs
    Pinch ground black pepper
    1/2 cup marinara sauce


    • Preheat the oven to 450°F. Coat a baking sheet with cooking spray.
    • Slice the zucchini into 1/4-inch thick rounds.
    • Slice the onions and separate into rings.
    • In a medium bowl, toss the zucchini and the onion rings with oil.
    • In a small bowl, combine the Parmesan, bread crumbs, and pepper.
    • Dip zucchini slices and onion rings into the Parmesan mixture, coating evenly on both sides, pressing the coating to stick, and place in a single layer on the prepared baking sheet. Lightly sprinkle top with any remaining mixture.
    • Bake until browned and crisp, 10 to 20 minutes. Remove with spatula. Serve immediately with marinara sauce.

    Servings:  4
    Calories: About 140 per serving of 1/2 cup.

    Original recipe cited from Foodnetwork.com, Ellie Krieger.

  • The Low Fat Chick 3:00 am on July 23, 2010 Permalink | Reply
    Tags: , , , , zucchini   

    Linguine Alfredo 

    Pasta, pasta, pasta! I just cannot get enough. When I went to visit my mom, she confessed that she and my aunt made Alfredo pasta with a jar. She did not want to tell me because she knew I would get on her about eating jars of sauce with preservatives. But, I was glad she told me, as it opened up a window for me to find a resolution for my own love for Alfredo sauce. As a result, the following recipe is what I came up with, as it has vegetables and two kinds of pepper. This sauce is not thick like the preservative enhanced sauces but it sure is yummy!


    2 cups skim milk
    8 large cloves garlic, peeled
    1 teaspoon sea salt
    2 teaspoons ground black pepper
    Pinch of cayenne pepper
    16 ounces whole-wheat linguine
    2 tablespoons reduced-fat cream cheese, (Neufchatel)
    3/4 cup freshly grated Parmesan cheese, divided
    3 tablespoons chopped fresh parsley
    8 ounces mushrooms. sliced
    1 zucchini, peeled and shredded


    • Put a large pot of water on to boil.  Cook linguine according to package directions. Drain 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. Let cool slightly.
    • Puree milk and garlic in a blender until smooth. Use caution when blending hot liquids. Return to the pan and season with salt, black pepper and cayenne pepper.
    • Whisk cream cheese, 1/2 cup Parmesan, parsley, mushrooms, and zucchini into the sauce. Simmer for 10 minutes while stirring occasionally.
    • Add to the linguine and toss well. Serve topped with the remaining parmesan.

    Servings:  5 servings. (1 serving equals 3.2 ounces cooked pasta and 3/4 cup sauce).
    Calories: About 560 per serving.

    Original recipe cited from Eatingwell.com.

  • The Low Fat Chick 2:25 am on July 10, 2010 Permalink | Reply
    Tags: , zucchini   

    Crispy Oven Baked Zucchini Sticks 

    Home on a Friday night enjoying alone time in my lovely tri-level home. It is so fun to hide out on the third floor watching a good movie. In this case, it was the hundredth time I watched ‘Yes Man’, as I just cannot get enough of the film. It is just soooo funny!  Anyway, after eating yummy leftovers of peanut-chili noodles for dinner, I had a case of the movie munchies. I am not a popcorn lover or a person with a sweet tooth, so I started thinking about a light snack.  I came up with crispy oven baked zucchini sticks. I took a recipe I found and altered it to my liking. The results are delicious with a required marinara sauce. Snack guilt free while watching your movie!

    Note: The sticks will not get crunchy as if you were frying them, but of course frying is as bad as a four letter word, so just enjoy the light crispy layer on the zucchini. The thinner you slice the sticks, the crispier they will get.


    Canola cooking spray
    1 cup unbleached white whole wheat flour*
    2 tablespoons masa corn flour**
    1 teaspoon sea salt
    1/2 teaspoon ground pepper
    1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
    2 large eggs, lightly beaten
    2 cups organic marinara sauce


    • Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
    • Combine flour, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg, shake in the bag to coat, 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 coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 10 to 15 minutes more.
    • Serve hot with marinara sauce.

    *You can substitute 1/2 cup whole wheat flour and 1/2 cup all-purpose flour.
    **You can substitute cornmeal.

    Servings:  4 servings.
    Calories: About 170 per serving (excluding marinara sauce).

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