Southern Ain't Fried Sundays Recipe Cards

Soul Food eat well. live well.

For the Health Conscious

21-DAY PLAN Recipe Selection

Breakfast a program of the Arkansas Minority Health Commission

Country Breakfast Casserole Sausage, eggs, cheese and toast have always made for a great family breakfast. Now you can enjoy this breakfast tradition without the fear of all the fat. With turkey sausage, lowfat cheese and whole wheat bread, this turns your favorite breakfast into a delicious lowcalorie, low-fat breakfast casserole.

Ingredients 1 (16 ounce) package of turkey sausage 1 chopped green onion 2 cups shredded low fat cheddar cheese

½ cup skim milk 6 slices of whole wheat bread, cut into 1-inch cubes Paprika to taste (optional)

6 eggs, lightly beaten

Preparation 1. Preheat oven to 325oF (165oC). Grease an 11 x 8 inch baking dish.

2. Brown sausage in a large skillet; drain fat.

3. Combine sausage with green onion and spread evenly across the bottom of the baking dish. Top with shredded cheese. Whisk together eggs and milk; add mixture to baking dish. Arrange bread square evenly on top. If desired, sprinkle top with paprika.

Per serving: 3.5g Saturated Fat 0g Trans Fat 13g Carbohydrates 2g Fiber 25g Protein

4. Bake 40 minutes in the preheated oven, or until a knife inserted into the center comes out clean. Set aside 10 minutes before serving.

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lH iona ighlig Calories 250

Total Fat 11g

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Serves 8

Sodium 690mg

Cholesterol 205mg

Per Serving

Cinnamon Raisin Oatmeal Everyone enjoys a sweet treat, and with this recipe, you can enjoy one for breakfast without feeling any guilt. It’s made with raisins, brown sugar, cinnamon, and granola.

You can fix this quick healthy breakfast at any time.

Ingredients ¼ cup instant oatmeal

½ cup boiling water

1 Tbsp. raisins

2 Tbsp. skim milk

1 tsp. brown sugar

1 Tbsp. low-fat granola

¼ tsp. cinnamon

Preparation 1. Place oatmeal, raisins, brown sugar, and cinnamon in a coffee mug or cereal bowl.

2. Pour boiling water over all, stir and steep for 2 minutes.

Per serving: 0g Saturated Fat 0g Trans Fat 26g Carbohydrates 2g Fiber 3g Protein

3. Top with skim milk and low-fat granola.

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lH iona ighlig Calories 120

Total Fat 1g

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Serves 1

Sodium 60mg

Cholesterol 0mg

Per Serving

Oatmeal Pancakes Pancakes are a breakfast staple all over the country. This recipe gives you great tasting pancakes without all of the calories and fat. The oatmeal and fruit provide lots of flavor so you won’t need syrup. This is a great meal the whole family can enjoy.

Ingredients Pancake mix (that requires only the addition of water)

Fruit (optional) Non-stick cooking spray

Oatmeal Water

Preparation 1. Follow the recipe on the pancake mix use ½ the quantity of pancake mix (e.g., ½ cup) and an equal amount of oatmeal (e.g. ½ cup oatmeal) 2. Stir in quantity of water called for on the box (e.g., ¾ cup).

Per serving: 0g Saturated Fat 0g Trans Fat 25g Carbohydrates 2g Fiber 4g Protein

3. Add ⅓ cup - ½ cup cut-up or mashed fruit (e.g., mashed bananas) if desired.

4. Gently stir all ingredients. Add more water if needed.

Spray a frying pan with non-stick cooking spray. Make pancakes as usual.

Other additions to the pancakes can be chopped canned peaches, chopped apple, canned pumpkin, blueberries, or chopped strawberries.

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lH iona ighlig Calories 140

Total Fat 2g

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Serves 8

Sodium 260mg

Cholesterol 5mg

Per Serving

Garlic Cheese Grits Grits are a southern favorite at breakfast. But, as with any meal, traditional cooking methods can make them bad for our health. Our version lets you enjoy the tradition of grits with twist. Not only is this version delicious, but substituting olive oil for butter or margarine makes it better for your heart and your waistline.

Ingredients 4 ½ cups water

2 cloves garlic, minced

1 cup grits, quick or old fashioned (not instant)

½ cup sharp Italian cheese, such as Pecorino Romano or Parmesan

¼ tsp. salt

¼ tsp. cayenne pepper, or 1 tsp. hot sauce, or to taste

2 tsp. extra-virgin olive oil

Preparation 1. Preheat oven to 350oF. Coat an 8-inch-square baking pan with cooking spray.

2. Bring water, grits and salt to a boil in a large saucepan, stirring occasionally. Reduce the heat and simmer until the grits are thick, 5 to 30 minutes, depending on the type of grits.

Per serving: 3g Saturated Fat 0g Trans Fat 21g Carbohydrates 1g Fiber 7g Protein

3. Meanwhile, combine oil and garlic in a small skillet and cook over medium heat, stirring often, until the garlic is fragrant but not browned, about 1 minute.

Remove from heat.

Serves 6 – Serving size: about 2/3 cup

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lH iona ighlig Calories 168

Total Fat 6g

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5. Bake, uncovered, until bubbling and crusty on top, about 45 minutes.

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4. Stir the oil and garlic into the grits along with the cheeses and cayenne (or hot sauce); transfer to the prepared pan.

Sodium 264mg

Cholesterol 16mg

Per Serving

Cinnamon Swirl French Toast French toast is a delicious treat many people enjoy for breakfast, but its high sugar content and the use of whole eggs, can blow a weight-watchers caloric intake in one meal! Now you can enjoy the sweets without the guilt. Our version is made with fat-free yogurt, fresh fruit and cinnamon. This treat will have the southern palette screaming, “Oui, oui.”

Ingredients 2 medium eggs

8 pieces cinnamon swirl bread

4 egg whites

16 oz. fat-free plain yogurt

1 cup fat-free milk

5 Tbsp. maple syrup

½ tsp. cinnamon

2 cups fresh fruit

Preparation 1. Combine the yogurt and syrup in small mixing bowl.

Refrigerate.

2. In a medium bowl, beat together eggs, milk, and cinnamon.

Per serving: 2g Saturated Fat 0g Trans Fat 0g Carbohydrates 0g Fiber 21g Protein

3. Preheat a nonstick skillet over medium heat and lightly coat with nonstick cooking spray.

4. Dip each piece of bread into the egg mixture and coat thoroughly.

5. Place in skillet and cook for about 2 minutes on each side.

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lH iona ighlig Calories 400

Total Fat 8g

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Serves 4

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6. To serve, cut warm French toast on the diagonal.

Arrange on plate. Top with fruit, then the yogurt mixture.

Sodium 440mg

Cholesterol 90mg

Per Serving

Sweet Potato Pancakes Southerners love pancakes. For many, breakfast is not complete without them. Our sweet potato pancake recipe aims to please. Lower in calories, higher in vitamins (B6, C and D), and iron, these power-packed pancakes are also delicious. You may never eat a regular pancake again!

Ingredients 6 cups sweet potatoes, peeled and finely shredded 1 cup onions, finely shredded 1 tsp. no-salt herb blend.

2 cups zucchini, finely shredded Ÿ cup lemon juice 1 ½ cup egg substitute 6 tsp. canola oil, divided

1 2/3 cup unbleached flour /3 cup flat-leaf parsley, chopped fresh

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Preparation 1. In a large bowl, mix the sweet potatoes, zucchini, onions, lemon juice, herb blend, egg, flour, and parsley.

2. In a large nonstick frying pan or griddle over mediumhigh heat, warm 2 teaspoons of the oil. Drop a large tablespoon of the batter into the pan and spread it with a spatula to form a thin pancake. Add more batter to fill the pan without crowding the pancakes.

Per serving: 2g Saturated Fat 0g Trans Fat 0g Carbohydrates 0g Fiber 0g Protein

3. Cook for about 2 minutes per side, or until golden and crispy.

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lH iona ighlig Calories 294

Total Fat 4g

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Serves 8

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4. Remove from the pan and keep warm. Repeat, adding the remaining 4 teaspoons of oil as needed, until all the batter has been used.

Sodium 80mg

Cholesterol 0.5mg

Per Serving

Fruitastic Summer Smoothie Summertime in the South means meals get cooler as the weather gets hotter. Smoothies are cool, healthy alternatives to the traditional sit-down Southern breakfast that can be loaded with calories, fat and sodium. Try this take on a summer favorite for a breakfast that will jumpstart your day with loads of potassium and Vitamins A and C. Ingredients ½ banana ½ cup frozen berries 1 (6-oz.) container strawberry yogurt

Preparation 1. Blend all ingredients well in blender.

2. Pour into your favorite glass and enjoy!

Per serving: 0.5g Saturated Fat 0g Trans Fat 41g Carbohydrates 2g Fiber

Tips: •

Use over-ripe fruit in smoothies.

•

Freeze your smoothies in plastic cups and take them in your cooler for picnics.

•

Use one cup of frozen or other fresh fruit instead of bananas and strawberries.

4g Protein

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lH iona ighlig Calories 190

Total Fat 1.5g

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Serves 1

Sodium 60mg

Cholesterol 5mg

Per Serving

Banana Pudding Parfait Banana pudding for breakfast? Low calorie, low sodium, low fat, low carbohydrates, low cholesterol…why not? Well, it’s a spin on the classic that makes breakfast feel like dessert.

Keep the taste. Lose the fat.

Ingredients 1 package (0.8 oz.) sugar-free instant vanilla pudding 2 cups cold nonfat milk 4 graham crackers, crumbled (about ¾ cup crumbs) 2 bananas, sliced

Preparation 1. In a medium bowl combine pudding mix and 2 cups of milk. Beat until well blended (about 2 minutes) with a wire whisk, rotary beater, or electric mixer at lowest speed.

2. Let set for 5 minutes.

Per serving: 0g Saturated Fat 0g Trans Fat 17g Carbohydrates 1g Fiber 3g Protein

3. Set out 6 bowls or glasses.

4. Put 3 Tbsp. of pudding in the bottom of each glass.

5. Sprinkle a heaping Tbsp. of graham cracker crumbs on the pudding in each cup.

6. Layer ¼ of the banana slices on crumbs.

7. Repeat with layers of pudding, graham crackers, and banana slices.

9. To make crumbs, put crackers in a sealable plastic bag and roll the side of a glass over them.

10. Other pudding flavors can be used.

Serves 6 – Serving Size: ¾ cup

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lH iona ighlig Calories 80

Total Fat 0.5g

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8. Serve immediately or cover and refrigerate.

Sodium 200mg

Cholesterol 0mg

Per Serving

Mango Shake Packed with Vitamin A that aids in cell reproduction and healthy vision, and Folate that your body needs to produce red blood cells, this creamy morning breakfast shake will also delight your taste buds with the taste of mango. Drink your way to good health!

Ingredients 2 cups 1% milk 4 Tbsp. Frozen mango juice (or 1 fresh pitted mango) 1 small banana 2 ice cubes

Preparation 1. Put all ingredients into a blender. Blend until foamy.

Serve immediately.

Variations: Instead of mango juice, try orange juice, papaya, or strawberries.

Per serving: 1g Saturated Fat 0g Trans Fat 14g Carbohydrates 1g Fiber 5g Protein

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lH iona ighlig Calories 90

Total Fat 1.5g

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Serves 4 – Serving size: ž cup

Sodium 70mg

Cholesterol 10mg

Per Serving

Better Milkshake If you’ve got milk, you’re almost there. You’re on your way to a healthy, low-carb, low-fat breakfast. Just add frozen yogurt and your favorite fruit and you’ve made a fast and easy breakfast loaded with calcium for strong bones and potassium for a healthy heart.

Ingredients 1 cup skim milk ¼ cup vanilla frozen yogurt ¼ ripe banana, mashed

Preparation 1. Combine ingredients in blender and blend until smooth.

2. You may also use an electric beater or an eggbeater in a bowl.

Per serving: 1.5g Saturated Fat 0g Trans Fat 29g Carbohydrates 1g Fiber 10g Protein

3. Pour into a tall glass.

Tip: You may substitute any fresh fruit or frozen fruit.

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lH iona ighlig Calories 180

Total Fat 2.5g

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Serves 1

Sodium 125mg

Cholesterol 10mg

Per Serving

Home Style Biscuits Surprised that you can have scratch biscuits on a healthy diet? This recipe lets you enjoy delicious home style biscuits with less fat. Using 1 percent buttermilk and canola oil make morning biscuits a flavorful indulgence that won’t go to your waistline. Get kids involved in this easy-to-make recipe to make it a morning of family fun.

Ingredients 2 cups flour

2 Tbsp. sugar

2 tsp. baking powder

2/3 cup buttermilk, 1% fat

¼ baking soda

3 Tbsp. + 1 tsp. canola oil

¼ salt

Preparation 1. Preheat oven to 450oF.

Per serving: 0g Saturated Fat 0g Trans Fat

2. In a medium bowl, combine flour, baking powder, baking soda, salt, and sugar.

14g Carbohydrates

3. In a small bowl, stir together buttermilk and oil. Pour over flour mixture; stir until well mixed.

2g Protein

0g Fiber

4. On a lightly floured surface, knead dough gently for 10 to 12 strokes.

5. Roll or pat dough to ¾ inch thickness.

6. Cut with a 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts.

Serves 15 – serving size: 1 (2-inch) biscuit

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lH iona ighlig Calories 150

Total Fat 3g

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8. Bake for 12 minutes or until golden brown. Serve warm.

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7. Transfer biscuits to an ungreased baking sheet.

Sodium 150mg

Cholesterol 0mg

Per Serving

Banana Muffins Spice up your morning with the nutty flavor of our banana muffins made from whole wheat bran. Bran consumption has been known for years to be a great supply of the dietary fiber needed to aid in the prevention of chronic illnesses such as diabetes and certain types of cancer.

Ingredients 1 cup whole-wheat flour ¾ cup all-purpose flour 1 ½ tsp. baking powder ½ tsp. baking soda ½ tsp. ground cinnamon ¼ tsp. salt ½ cup chocolate chips, (optional) 1 /3 cup chopped walnuts, (optional)

Preparation 1. Preheat oven to 400oF. Coat 12 muffin cups with cooking spray.

2. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in bananas, buttermilk, wheat bran, oil and vanilla.

4. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

Serves 12

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lH iona ighlig Calories 196

Total Fat 6g

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3. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in chocolate chips, if using. Scoop the batter into the prepared muffin cups (they’ll be quite full). Sprinkle with walnuts, if using.

Per serving: 1g Saturated Fat 0g Trans Fat 13g Carbohydrates 4g Fiber 5g Protein

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2 large eggs 2/3 cup packed light brown sugar 1 cup mashed ripe bananas, (2 medium) 1 cup buttermilk, (see Ingredient notes) 1 cup unprocessed wheat bran, (see Ingredient notes) ¼ cup canola oil 1 tsp. vanilla extract

Sodium 182mg

Cholesterol 36mg

Per Serving

Eating Well Waffles Wake them up to the familiar smells of morning without getting up at dawn. This recipe lets you bring homemade waffles to the table in no time with a healthier version that includes whole-wheat flour. You’ll have the house smelling like your Mama’s buttermilk waffles in no time. Now call her and tell her you have a waffle recipe that she should try.

Ingredients 1 cup whole-wheat flour

1 large egg, separated

1 cup all-purpose flour

1 Tbsp. canola oil

1 ½ tsp. baking powder

1 Tbsp. vanilla extract, (optional)

½ tsp. salt

2 large egg whites

¼ tsp. baking soda

2 Tbsp. sugar

2 cups nonfat buttermilk

Preparation 1. Stir whole-wheat flour, all-purpose flour, baking powder, salt and baking soda in a large bowl. Whisk buttermilk, the egg yolk, oil and vanilla (if using) in a separate bowl. Add the wet ingredients to the dry ingredients and stir with a wooden spoon just until moistened.

Per serving: 0g Saturated Fat 0g Trans Fat 41g Carbohydrates 3g Fiber 11g Protein

Serves 6

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lH iona ighlig Calories 241

Total Fat 4g

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3. Preheat a waffle iron. Brush the surface lightly with oil. Fill the waffle iron two-thirds full of batter. Cook until the waffles are crisp and golden, 5 to 6 minutes.

Repeat with the remaining batter, brushing the surface with oil before cooking each batch.

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2. Beat the egg whites in a grease-free mixing bowl with an electric mixer until soft peaks form. Add sugar and continue beating until stiff and glossy. Whisk one-quarter of the beaten egg whites into the batter. Fold in the remaining beaten egg whites with a rubber spatula.

Sodium 450mg

Cholesterol 37mg

Per Serving

Start-Right Breakfast Casserole Breakfast done right can be healthy. Our Start-Right Casserole packs major breakfast flavor. It’s a hearty example of how you can keep those breakfast flavors you love, while reducing the fat and calories. You can make ahead and bake later…it just gets better.

Ingredients 4 slices white bread, torn into pieces

¾ cup egg substitute

4 breakfast turkey sausage links, casings removed, crumbled

½ cup reduced-fat sour cream

/3 cup chopped onion

¼ cup shredded reduced-fat cheddar cheese

1 cup fat-free milk

¼ cup salsa

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Preparation 1. Place bread in an 8-in. square baking dish coated with cooking spray; set aside.

2. In a small nonstick skillet, cook the sausage and onion over medium heat until meat is no longer pink; drain.

Per serving: 4g Saturated Fat 0g Trans Fat 21g Carbohydrates 1g Fiber 17g Protein

3. Spoon over bread. In a small bowl, combine the milk, egg substitute and sour cream. Stir in cheese. Pour over the meat mixture. Cover and refrigerate overnight.

4. Remove from the refrigerator 30 minutes before baking. Bake, uncovered, at 325oF for 35-40 minutes or until a knife inserted near the center comes out clean.

Let stand for 10 minutes before cutting.

Serves 4

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lH iona ighlig Calories 247

Total Fat 10g

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6. Or before refrigerating, cover and freeze strata for up to 3 months. To use frozen strata: Thaw in the refrigerator overnight. Remove from the refrigerator 30 minutes before baking. Cover and bake according to directions.

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5. Serve with salsa.

Sodium 580mg

Cholesterol 39mg

Per Serving

Ham “n” Cheese Squares Breakfast and ham are synonymous with the South. What can be better than ham, cheese and eggs for a filling morning meal. Combine these for a breakfast that’s big on taste, and low in calories and fat.

Ingredients 1 ½ cups cubed fully cooked ham

2 Tbsp. butter, melted

1 carton (6 oz.) plain yogurt

2 tsp. caraway seeds

¼ cup crushed saltines (about 6)

6 eggs

¼ cup shredded Swiss cheese

Preparation 1. In a large bowl, combine the first six ingredients.

In a small bowl, beat eggs until thickened and lemoncolored; fold into ham mixture.

2. Transfer to a greased 8-in. square baking dish.

Per serving: 4g Saturated Fat 0g Trans Fat 3g Carbohydrates 0g Fiber 10g Protein

3. Bake at 375oF for 20-25 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting.

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lH iona ighlig Calories 141

Total Fat 9g

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Serves 9

Sodium 404mg

Cholesterol 166mg

Per Serving

Easy Salmon Cakes Enjoy a heart-healthy breakfast loaded with taste. These omega-3 packed salmon cakes will leave you satisfied and your family wanting more. This is an elegant dish that can also work as a lovely addition to your Southern brunch spread.

Ingredients 3 tsp. extra-virgin olive oil, divided

1 large egg, lightly beaten

1 small onion, finely chopped, 1 stalk celery, finely diced

1 ½ tsp. Dijon mustard

2 Tbsp. chopped fresh parsley 15 oz. canned salmon, drained, or 1 ½ cups cooked salmon

1 ¾ cups fresh whole-wheat breadcrumbs ½ tsp. freshly ground pepper 1 lemon, cut into wedges

Preparation 1. Preheat oven to 450oF. Coat a baking sheet with cooking spray.

2. Heat 1 ½ tsp. oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.

Per serving: 1g Saturated Fat 0g Trans Fat 21g Carbohydrates 7g Fiber 31g Protein

5. Bake the salmon cakes until golden on top and heated through, 15-20 minutes.

6. Serve salmon cakes with lemon wedges.

Serves 4 – serving size: 1 cake

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lH iona ighlig Calories 324

Total Fat 10g

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4. Heat remaining 1 ½ tsp. oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2-3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.

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3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 ½ inches wide.

Sodium 585mg

Cholesterol 129mg

Per Serving

Low Fat Potato and Cheese Hashbrowns Potatoes for breakfast is a Southern tradition. Our recipe for a unique flavor includes garlic and low-fat cheese and is an excellent source of calcium. This one is a breeze to make leaving you time to enjoy the morning before bringing a flavorful favorite to the breakfast table.

Ingredients 2 cups potatoes

2 Tbsps. parsley

1 red onion

½ cup breadcrumbs

¼ lb. low-fat bacon

cooking spray

1 cup low-fat cheese

pepper

1 egg

Preparation 1. Peel potatoes and cut in half; place in large saucepan and cook uncovered for 15 - 20 minutes until soft; mash.

2. Fine dice onion and bacon. Spray frypan with cooking oil and sauté both for 5 minutes.

Per serving: 1g Saturated Fat 0g Trans Fat 26.5g Carbohydrates 3g Fiber 8g Protein

4. Add above mixture, egg (slightly beaten), cheese and parsley to potato mash; season with pepper.

5. Using ½ cup of potato mixture, roll slightly in breadcrumbs; place on a plate and refrigerate for at least 30 minutes.

6. Spray frypan with cooking oil and cook patties 5 minutes or until golden brown on both sides.

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lH iona ighlig Calories 157

Total Fat 2.5g

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Serves 8

Sodium 167mg

Cholesterol 30mg

Per Serving

Easy Egg White Omelet There’s nothing like a freshly made omelet for breakfast. But eggs are a significant source of cholesterol. Our version is made with egg white substitute and includes 0mg of cholesterol and only 128 calories. It’s so loaded with veggies and taste that you won’t miss the eggs or the cheese.

Ingredients 1- 32 oz. container refrigerated pasteurized egg white substitute (such as Egg Beaters White) 2 Tbsp. chopped onion

2 Tbsp. chopped mushroom Salt and ground black pepper to taste Cooking spray

2 Tbsp. chopped green bell pepper

Preparation 1. Spray a 9 x 5-inch glass or microwave safe loaf pan with cooking spray; sprinkle the onion, green bell pepper, and mushrooms into the pan, and toss lightly with a fork just to mix. Season with salt and black pepper, and pour in the egg whites.

Per serving: 0g Saturated Fat 0g Trans Fat 0g Carbohydrates 0.2g Fiber 25g Protein

2. Cook in a microwave oven on High setting for 3 minutes. Remove and stir the cooked egg white from the side of the pan into the rest of the ingredients; cook for 3 more minutes on High. If the omelet is still a little runny on top, slice it into chunks and turn them over in the loaf pan; microwave for 30 more seconds on High.

Adjust salt and pepper, and serve.

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lH iona ighlig Calories 128

Total Fat 0.1g

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Serves 4 – Serving Size: 1 omelet

Sodium 1mg

Cholesterol 0mg

Per Serving

Southern Style Scrambled Eggs Eggs are a breakfast tradition. Now you can enjoy them with lower cholesterol and more flavor than ever. This recipe uses a cup of egg substitutes, skim ricotta cheese and spinach to take your scrambled eggs from good to great.

Ingredients 1 cup egg substitute (Egg Beaters) 1 ½ cups spinach (chopped) ½ cup part skim ricotta cheese

1 cup cooked chicken (1 chicken breast) Fat free cooking spray

Preparation 1. Lightly beat eggs into a bowl.

2. Add spinach, cheese and chicken.

3. Heat a nonstick skillet on medium/medium high heat and add cooking spray.

Per serving: 3g Saturated Fat 0g Trans Fat 2g Carbohydrates 0g Fiber 17g Protein

4. Pour eggs into pan. They will immediately begin to set.

5. Slowly push eggs around pan with a nonmetal spatula (pancake turner) until eggs are set and no liquid remains (about 5 min.). Make sure to scrape the bottom of the pan with each pass. Eggs should not brown, and should be light and fluffy.

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lH iona ighlig Calories 150

Total Fat 8g

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Serves 2

Sodium 170mg

Cholesterol 30mg

Per Serving

Soul Food eat well. live well.

For the Health Conscious

21-DAY PLAN Recipe Selection

Lunch a program of the Arkansas Minority Health Commission

Crispy Oven-Fried Chicken Fried chicken is a Southern staple. Unfortunately, its preparation is also at the root of many illnesses plaguing Southern communities—particularly the Black community. With our Crispy Oven-Fried Chicken you can enjoy fried chicken without the unhealthy fat.

Ingredients ½ cup skim milk 1 tsp. poultry seasoning 1 cup cornflakes, crumbled 1 ½ Tbsps. onion powder 1 ½ Tbsps. garlic powder 2 tsps. black pepper 2 tsps. crushed red pepper flakes

1 tsp. ginger, ground 8 pieces chicken, skinless (4 breasts, 4 drumsticks) 1 tsp. canola oil (use to grease the baking pan A few shakes paprika

Preparation

Serves 6 – Serving size: 1 breast or 2 drumsticks

1. Preheat oven to 350oF. 2. Add ½ teaspoon of poultry seasoning to milk.

3. Combine all other spices with cornflake crumbs and place in a plastic bag.

4. Wash chicken and pat dry. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.

Per serving: 1g Saturated Fat 0g Trans Fat 17g Carbohydrates 1g Fiber 38g Protein

5. Refrigerate for 1 hour.

8. Cover with aluminum foil and bake 40 minutes.

Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away from the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy “skin.” (Do not turn chicken during baking.)

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lH iona ighlig Calories 280

Total Fat 5g

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7. Evenly space chicken on greased baking pan.

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6. Remove from refrigerator and sprinkle lightly with paprika for color.

Sodium 200mg

Cholesterol 115mg

Per Serving

New Orleans Red Beans This dish is sure to please vegetarian crowds or those who love the pure taste of simple main dishes. Our version of New Orleans Red Beans is cholesterol-free, virtually fatfree, and chock full of flavor. Red beans are high in protein, fiber, and iron. Plus, they are a natural antioxidant. In fact, the red bean is a super health food that has one of the highest antioxidant ratings of any food item. Just bring to a boil then simmer your way to a satisfying meatless meal, or as a side to your favorite chicken recipe.

Ingredients 1 lb. dry red beans

3 Tbsp. chopped garlic

2 qt. water

3 Tbsp. chopped parsley

1 ½ cup chopped onion

2 tsp. dried thyme, crushed

1 cup chopped celery

1 tsp. salt

4 bay leaves

1 tsp. black pepper

1 cup chopped green pepper

Preparation 1. Pick through beans to remove bad beans; rinse thoroughly.

2. In a large pot combine beans, water, onion, celery and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1 ½ hours or until beans are tender. Stir. Mash beans against side of pan.

Per serving: 0g Saturated Fat 0g Trans Fat 39g Carbohydrates 15g Fiber 15g Protein

3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.

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lH iona ighlig Calories 230

Total Fat 0.5g

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Serves 8 – Serving size: 1 ¼ cup

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4. Serve with hot cooked brown rice, if desired.

Sodium 330mg

Cholesterol 0mg

Per Serving

Meat and Veggie Mac When the weather warms up Southerners want to get outside. No one wants to spend all day in the kitchen. We just want our food to taste like we did. This quick-fix meal makes use of pre-packaged food that combines mixed veggies with your favorite meat and your favorite brand of mac and cheese. Let someone else do the hard work.

Ingredients 1 7 ¼ ounce package macaroni & cheese mix

¼ cup nonfat milk /8 teaspoon garlic or onion powder

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1 16-ounce package frozen mixed vegetables 1 ½ cups chopped cooked beef, pork, or chicken

Preparation 1. Cook macaroni in large saucepan as directed on package. After about 5 minutes, add the frozen vegetables and continue cooking until macaroni is tender and vegetables are cooked; drain.

2. Return macaroni and vegetables to the pan. Add the meat.

Per serving: 2g Saturated Fat 0g Trans Fat 52g Carbohydrates 5g Fiber 27g Protein

3. Stir the cheese sauce mix, milk, and garlic or onion powder together. Stir into macaroni mixture. (Omit the butter/margarine recommended on the package to save calories and fat).

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lH iona ighlig Calories 360

Total Fat 5g

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Serves 6 – Serving size: 1 ¼ cups

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4. Cook over low heat for 1 to 2 minutes or until heated through, stirring occasionally.

Sodium 530mg

Cholesterol 55mg

Per Serving

Savory Potato Salad Southern gatherings are not complete without homemade potato salad. Our simple, savory salad blends all the flavors of summer into a culinary delight. Canola-based mayo is cholesterol free and is actually good for your heart. So eat up!

Ingredients 6 medium potatoes (about 2 lbs)

1 egg, hard-boiled, chopped

2 stalks celery, finely chopped

6 Tbsps. Canola mayonnaise

2 stalks scallion, finely chopped

1 tsp. mustard

¼ cup red bell pepper, coarsely chopped

1 tsp. salt

¼ green bell pepper, coarsely chopped

¼ tsp. black pepper ¼ tsp. dill weed dried

1 Tbsp. onion, finely chopped

Preparation 1. Wash potatoes, cut in half and place them in cold water in a saucepan.

2. Cook uncovered over medium heat for 25 to 30 minutes or until tender.

Per serving: 1g Saturated Fat 0g Trans Fat 17g Carbohydrates 2g Fiber 3g Protein

3. Drain and dice potatoes when cool.

4. Add vegetables and egg to potatoes and toss.

5. Blend together mayonnaise, mustard, salt, pepper and dill weed.

7. Chill for at least one hour before serving.

Serves 10 – Serving size: ½ cup

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lH iona ighlig Calories 140

Total Fat 7g

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6. Pour dressing over potato mixture and stir gently to coat evenly.

Sodium 200mg

Cholesterol 25mg

Per Serving

Chicken Club Salad Chicken is one of the healthiest meat choices we can make. But don’t let your grandmother’s chicken salad recipe add inches to your waistline. Try this mayo-free alternative that uses whole wheat pasta and low-fat dressing.

Ingredients 1 cup uncooked whole wheat small pasta, such as macaroni or rotelle 6 cups well-washed and torn romaine lettuce or spinach 2 cups chopped fresh vegetables (green pepper, celery, cauliflower florets, cucumber, carrots)

1 ½ cups cubed cooked skinless chicken (one, half-pound skinless, boneless poultry) ½ cup low fat Italian dressing 1 hard-cooked egg (optional) ¼ cup shredded cheese or cheese crumbles

2 cups chopped tomatoes (about 2 large)

Preparation 1. Cook pasta according to package directions; drain and cool.

2. Place 1 ½ cups of the romaine in each of four large bowls or plates.

Per serving: 2.5g Saturated Fat 0g Trans Fat 22g Carbohydrates 6g Fiber 24g Protein

3. Combine chopped vegetables, chicken and pasta.

4. Add dressing: toss lightly to coat. Divide evenly among the 4 bowls.

Serves 4 – Serving size: 3 cups

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lH iona ighlig Calories 270

Total Fat 10g

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6. Pick vegetables that are plentiful at the farmers’ market or grocery. If desired, combine the cooked pasta, chopped vegetables (except tomato), cubed chicken, and dressing in a covered container and refrigerate for up to 24 hours. To serve, stir in the chopped tomato and spoon over romaine

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5. Top each serving with a few egg slices, if desired, and 1 tablespoon of the shredded cheese.

Sodium 420mg

Cholesterol 105mg

Per Serving

Tuna Melt Sandwich Sandwiches are a great option for lunch, or any quick meal on the go. Put a twist on your traditional tune sandwich with this healthier option made with light mayo then scooped between your favorite whole wheat bread. You can even choose to top it with your favorite cheese.

Ingredients 2 6-ounce cans tuna, canned in water and drained 1 bunch green onions, chopped or 1/3 cup chopped onion 3 tablespoons light mayonnaise

4 slices whole wheat bread* 4 slices tomato slices (1 medium tomato) 4 slices (3 ounces) American cheese *You can use any whole grain bread or split rolls.

/8 teaspoon black pepper

1

/8 teaspoon garlic powder

1

Preparation 1. Preheat oven to 350°F.

Per serving: 4.5g Saturated Fat 0g Trans Fat

2. In medium-size bowl, combine tuna, onion, mayonnaise, pepper, and garlic powder. Mix well.

27g Carbohydrates

3. Place bread on baking sheet.

30g Protein

4g Fiber

4. Spoon about one-fourth of the tuna mixture on each piece of bread, spreading nearly to the edges. Add a tomato slice.

Serves 4 – Serving size: 1 sandwich

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lH iona ighlig Calories 340

Total Fat 13g

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6. Add a cheese slice on top of each sandwich and return to oven for another five minutes, or until cheese is melted and bread is toasted. Serve.

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5. Bake 5 minutes.

Sodium 950mg

Cholesterol 45mg

Per Serving

Bean and Veggie Rice Bowl Want a new idea for lunch? Try this vegetarian dream that will leave you overwhelmed with the flavor and free from mid-day hunger. Loaded with vitamin-packed veggies, healthy brown rice, and avocados containing healthy monosaturated fats that actually help lower cholersterol!

Ingredients ½ cup dried brown rice

5 ounces baby spinach

2/3 cup black beans

1 red pepper, chopped

8 ounces sliced baby bella mushrooms

1 green pepper, chopped

2 zucchini, sliced in half lengthwise and then in half-moons 1 yellow squash, sliced in half lengthwise and then in half-moons

2 tomatoes 1 avocado optional toppings: lime juice, salsa, hot sauce, etc.

Preparation 1. Prepare rice as directed.

2. Heat large pan over medium heat. Add peppers and zucchini to pan and cook for about 2-3 minutes. Add mushrooms and cook for an additional 2 minutes.

Remove from heat and add spinach to pan, tossing to wilt the spinach.

Per serving: 1g Saturated Fat 0g Trans Fat 23g Carbohydrates 6.5g Fiber 5g Protein

3. Toss beans and rice together with vegetables or layer in bowls/to-go containers. Top with chopped tomato and avocado.

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lH iona ighlig Calories 140

Total Fat 5g

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Serves 8 – Serving size: 1 cup

Sodium 48mg

Cholesterol 60mg

Per Serving

Barbeque Chicken SANDWICH No Southern cookbook, healthy or otherwise, would be complete without a recipe for barbeque chicken. We trimmed the fat from this one with skinless chicken thighs, and minimized the salt with a salt-free tomato base and low-sodium Worcestershire. This is sure to please even the most discriminating barbeque palette.

Ingredients 1- 8 ounce can unsalted tomato sauce

Worcestershire sauce

1- 4 ounce can chopped green chiles, drained

1 teaspoon ground chipotle chile

3 tablespoons cider vinegar

2 teaspoons dry mustard ½ teaspoon salt

2 tablespoons honey

2 ½ pounds boneless, skinless chicken thighs, trimmed of fat

1 tablespoon sweet or smoked paprika

1 small onion, finely chopped

1 tablespoon tomato paste

1 clove garlic, minced

1 tablespoon low sodium

Preparation 1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth.

Add chicken, onion and garlic; stir to combine

Per serving: 1.5g Saturated Fat 0g Trans Fat 10g Carbohydrates 2g Fiber 29g Protein

2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

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lH iona ighlig Calories 210

Total Fat 6g

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Serves 8

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3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve on your choice of whole grain bread.

Sodium 320mg

Cholesterol 120mg

Per Serving

Classic Macaroni and Cheese We keep coming at you with our twists on Southern classics. So why stop now? While everyone loves a gooey mac and cheese, skim milk and whole wheat macaroni make one of our favorite dishes low-fat and heart-healthy. It’s so good, you won’t know that it’s good for you.

Ingredients 2 cups whole wheat macaroni

¼ tsp. black pepper

½ cup chopped onions

1 ¼ cups sharp cheddar cheese (4 oz.), finely shredded, low-fat

½ cup evaporated skim milk 1 medium egg, beaten

Nonstick cooking oil spray

Preparation 1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.

2. Spray a casserole dish with nonstick cooking oil spray.

Preheat oven to 350oF.

Per serving: 0.5g Saturated Fat 0g Trans Fat 23g Carbohydrates 3g Fiber 9g Protein

3. Lightly spray saucepan with nonstick cooking oil spray.

4. Add onions to saucepan and sauté for about 3 minutes.

5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.

6. Transfer mixture into casserole dish.

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lH iona ighlig Calories 140

Total Fat 2g

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Serves 8 – Serving size: ½ cup

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7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Sodium 130mg

Cholesterol 30mg

Per Serving

Homemade Turkey Soup Soup is one of the most versatile meals you can prepare. To make this popular soup lower in saturated fat, prepare it ahead of time, let it cool and skim off the fat that rises to the top. Lean protein will keep you full and satisfied until dinner.

Ingredients 6 lb. turkey breast fryer without skin.

It should have some meat (at least 2 cups) remaining on it to make a good, rich soup.

1 tsp. dried basil

2 medium onions

½ tsp. salt

3 stalks of celery

Black pepper to taste

1 tsp. dried thyme

½ lb. Italian pastina or other whole wheat small pasta

½ tsp. dried rosemary

½ tsp. dried marjoram ½ tsp. dried tarragon

½ tsp. dried sage

Preparation 1. Place turkey breast in a large 6-quart pot. Cover with water, at least ¾ full.

2. Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also. Simmer covered for about 2 ½ hours.

Per serving: 1g Saturated Fat 0g Trans Fat 11g Carbohydrates 1g Fiber 33g Protein

3. Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.

6. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.

Serves 16 – Serving size: 1 cup

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lH iona ighlig Calories 201

Total Fat 2g

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5. While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces. Add turkey meat to skimmed soup along with herbs and spices.

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4. After cooling, skim off fat.

Sodium 141mg

Cholesterol 101mg

Per Serving

Autumn Salad A low-fat raspberry vinaigrette dressing gives this salad a twist. Loaded with apples, cranberries and mixed greens, it’s sure to make lunch filling and delicious. Low calorie, low fat, and low cholesterol it’s exactly what you need to finish your day.

Ingredients 1 medium Granny Smith apple, sliced thinly (with skin) 2 tablespoons lemon juice 1 bag (about 5 cups) mixed lettuce greens (or your favorite lettuce)

¼ cup walnuts, chopped ¼ cup unsalted sunflower seeds 1 /3 cup low-fat raspberry vinaigrette dressing

½ cup dried cranberries

Preparation 1. Sprinkle lemon juice on the apple slices.

Per serving: 0.5g Saturated Fat 0g Trans Fat

2. Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl.

20g Carbohydrates

3. Toss with ⅓ cup of raspberry vinaigrette dressing, to lightly cover the salad.

2g Protein

3g Fiber

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lH iona ighlig Calories 140

Total Fat 6g

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Serves 6 – Serving Size: 1 cup

Sodium 200mg

Cholesterol 0mg

Per Serving

Tuna Salad Everyone has a recipe for tuna salad. Here is a classic recipe that is simple, fresh and lower in fat and calories than your traditional recipe. You can even dress this up with wedges of crusty, whole wheat bread.

Ingredients 2- 6 oz. cans tuna, water pack ½ cup raw celery, chopped /3 cup green onions, chopped

1

6 ½ Tbsp. mayonnaise, reduced fat

1. Rinse and drain tuna for 5 minutes. Break apart with fork.

2. Add celery, onion, and mayonnaise and mix well.

Serves 5 – Serving Size: ½ cup

Per serving: 1g Saturated Fat 0g Trans Fat 5g Carbohydrates 0g Fiber 18g Protein

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lH iona ighlig Calories 160

Total Fat 7g

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Preparation

Sodium 370mg

Cholesterol 25mg

Per Serving

Spicy Southern Barbeque Chicken If you can’t grill, baking is a great alternative for healthy food preparation. Using skinless chicken and taking the salt out of our tasty sauce, makes this barbequed chicken hearthealthy. The unique blend of spices adds just the right kick to this Southern favorite.

Ingredients 3 lb. chicken parts (breast, drumstick, and thigh), skin and fat removed 1 large onion, thinly sliced 3 Tbsp. vinegar 3 Tbsp. Worcestershire sauce, low sodium

2 Tbsp. brown sugar /8 tsp. black pepper

1

1 Tbsp. hot pepper flakes 1 Tbsp. chili powder 1 cup fat free chicken broth

Preparation 1. Place chicken in a 13 x 9 inch pan. Arrange onion over the top.

2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.

Per serving: 1.5g Saturated Fat 0g Trans Fat 6g Carbohydrates 1g Fiber 37g Protein

3. Pour over the chicken and bake at 350oF for 1 hour or until done.

4. Baste occasionally.

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lH iona ighlig Calories 230

Total Fat 6g

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Serves 8 – Serving size: One chicken part with sauce

Sodium 270mg

Cholesterol 120mg

Per Serving

Spicy Baked Fish Cod is an excellent low-calorie source of protein. It is also high in omega-3 fats which helps lower your risk of heart disease when consumed as part of a heart-healthy diet.

This recipe is so quick and easy, there’s no reason not to enjoy fish as a part of a healthy lunch.

Ingredients 1 pound cod (or other fish) fillet 1 Tbsp. olive oil 1 tsp. spicy seasoning, salt free

Preparation 1. Preheat oven to 350oF. Spray a casserole dish with cooking oil spray.

2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.

Per serving: 1g Saturated Fat 0g Trans Fat 65g Carbohydrates 1g Fiber 22g Protein

3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.

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lH iona ighlig Calories 200

Total Fat 5g

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Serves 4 – Serving size: 1 piece (3 oz.) and ⅓ cup rice

Sodium 65mg

Cholesterol 50mg

Per Serving

Zesty Baked Fish This is no ordinary fish recipe. This fish dish is drowning in zesty flavor. With its tomato, onion and garlic sauce and an assortment of herbs, it’s a can’t miss taste that’s guaranteed to make you glad you stayed in for lunch.

Ingredients 2 tsp. olive oil

¼ cup orange juice

1 large onion, sliced

1 Tbsp. fresh grated orange peel

1 can (16 oz.) unsalted whole tomatoes, drained (reserve juice) and coarsely chopped

1 tsp. fennel seeds, crushed

1 bay leaf 1 clove garlic, minced 1 cup dry white wine ½ cup reserved tomato juice, from canned tomatoes

½ tsp. dried oregano, crushed ½ tsp. dried thyme, crushed ½ tsp. dried basil, crushed Black pepper to taste 1 lb. fish fillets (sole, flounder, or sea perch)

¼ cup lemon juice

Preparation 1. Heat oil in large nonstick skillet. Add onion and sauté over moderate heat 5 minutes or until soft.

2. Add all remaining ingredients except fish.

Per serving: 0.5g Saturated Fat 0g Trans Fat 15g Carbohydrates 2g Fiber 23g Protein

3. Stir well and simmer 30 minutes, uncovered.

4. Arrange fish in 10x6-inch baking dish; cover with sauce.

Serves 4 – Serving size: 4 oz. fillet with sauce

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lH iona ighlig Calories 210

Total Fat 4g

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5. Bake, uncovered, at 375oF about 15 minutes or until fish flakes easily.

Sodium 550mg

Cholesterol 55mg

Per Serving

Jamaican Jerk Chicken “Jerk” spices and cooking methods can be traced back to the Cormantee hunters of West Africa. This unique blend has flooded traditional southern cooking. Jerk is a spicy, sweet, tangy and HOT seasoning mix for grilled meat, pork and chicken particularly. Even though this is an oven-baked recipe, it has the same great flavor as grilled.

Ingredients ½ tsp. cinnamon, ground

½ tsp. salt

1 ½ tsps. allspice, ground

6 cloves garlic, finely chopped

1 ½ tsps. Black pepper, ground

1 cup onion, pureed or finely chopped

1 Tbsp. hot pepper, chopped 1 tsp. hot pepper crushed, dried 2 tsps. oregano, crushed 2 tsps. thyme, crushed

¼ cup of vinegar 3 Tbsps. brown sugar 8 pieces chicken, skinless (4 breast, 4 drumsticks)

Preparation 1. Preheat oven to 350oF. 2. Combine all ingredients except chicken in large bowl.

Rub seasoning over chicken.

3. Marinate in the refrigerator for 6 or more hours.

Per serving: 1g Saturated Fat 0g Trans Fat 23g Carbohydrates 1g Fiber 36g Protein

Serves 6 – Serving size: 1 breast or 2 drumsticks

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lH iona ighlig Calories 290

Total Fat 4.5g

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5. Cover with aluminum foil and bake 40 minutes.

Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away from the bone with a fork. The drumstick may require less cooking time than the breasts.

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4. Evenly space chicken on nonstick or lightly greased baking pan.

Sodium 390mg

Cholesterol 115mg

Per Serving

You-Won’t-Miss-the-Beef Turkey Burgers The turkey burger has become a recognizable alternative to one of America’s most iconic food inventions—the hamburger. However, turkey burgers are often regarded as a less tasty option to their cousin. Our turkey burger is moist and delicious. It’s an excellent source of lean protein and a heart-healthy option when you crave the taste of an American Classic.

Ingredients 3 pounds ground turkey

¼ cup chopped fresh parsley

¼ cup seasoned bread crumbs

1 clove garlic, peeled and minced

¼ cup finely diced onions

1 tsp. salt

2 egg whites, lightly beaten

¼ tsp. ground black pepper

Preparation 1. In a large bowl, mix ground turkey, seasoned bread crumbs, onion, egg whites, parsley, garlic, salt and pepper. Form into 12 patties.

2. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180°F (85°C).

Per serving: 0g Saturated Fat 0g Trans Fat 2.5g Carbohydrates 0.2g Fiber 21g Protein

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lH iona ighlig Calories 183

Total Fat 9.5g

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Serves 8 – Serving size: ½ cup

Sodium 354mg

Cholesterol 90mg

Per Serving

Spicy Blackened Catfish Southerners love catfish. In Black communities, it’s a staple at many family events and social gathering. With that in mind, we knew that a healthy take on soul food is incomplete without a better way to prepare this king fish of the south. Our Spicy Blackened Catfish lets you enjoy the taste of your favorite fish without the added cholesterol from frying.

Ingredients 1 Tbsp. sweet paprika

4 catfish fillets

1 tsp. dried oregano

4 garlic cloves, sliced thin

1 tsp. dried thyme

1 Tbsp. olive oil

½ tsp. cayenne, or to taste

2 Tbsp. butter

1 tsp. sugar

Lemon wedges and an accompaniment

1 tsp. salt ½ tsp. black pepper

Preparation 1. In a small bowl, combine the paprika, oregano, thyme, cayenne, sugar, salt and black pepper.

2. Rub the spice mixture on both sides of the fillets, coating well.

Per serving: 5.6g Saturated Fat 0g Trans Fat 5g Carbohydrates 1g Fiber 18.5g Protein

3. In a large skillet, sauté the garlic in oil over medium heat until golden brown. Discard the garlic.

4. Add the butter, heat until foam subsides, then sauté the catfish for 4 minutes on each side, until cooked through.

Serves 4 – Serving size: 1 catfish fillet

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lH iona ighlig Calories 178

Total Fat 10g

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5. Serve with lemon wedges.

Sodium 604mg

Cholesterol 8mg

Per Serving

Buffalo Chicken Tenders Chicken strips are a lunchtime favorite. They’re convenient, travel well and go great with a salad or cup of soup. Here’s an alternative to the typical breaded and fried version that many have grown to love. It’s the spicy Buffalo flavor without the added cholesterol of butter. Our version calls for a butter substitute, and has just as much flavor without the added fat.

Ingredients 1 lb. unbreaded chicken tenders 1 lemon (for lemon juice) 1 bottle Louisiana Hot Sauce

4 Tbsp. “I Can’t Believe It’s Not Butter” spread 1 packet Zesty Italian Dressing mix

Preparation 1. Melt 2 tablespoons of butter substitute in sauté pan and sauté chicken tenders until juices run clear.

2. Melt the remaining 2 tablespoons of butter substitute.

3. Pour bottle of Louisiana Hot Sauce into a ziplock bag along with melted butter substitute, juice from lemon and Zesty Italian Dressing mix and add the chicken tenders. Let marinate for 3 hours or overnight.

Per serving: 4.6g Saturated Fat 0g Trans Fat 2g Carbohydrates 0.1g Fiber 4.3g Protein

4. Heat oven to 350oF and place tenders on a foil covered cookie sheet sprayed with non-stick spray.

5. Bake in oven for 35 minutes and serve with blue cheese dressing and celery sticks.

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lH iona ighlig Calories 157

Total Fat 15g

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Serves 4

Sodium 313mg

Cholesterol 24mg

Per Serving

Turkey Bacon Club Sandwich Lowering your intake of carbohydrates is important in maintaining a healthy weight.

Lowering the carbs doesn’t mean you have to give up the sandwiches which are a lunchtime staple. Now you can keep sandwiches on the menu. Try our version of a classic. We use lean turkey, mixed greens and whole wheat bread to make this sandwich a keeper.

Ingredients 4 oz. lean turkey

0.5 oz. mixed greens/romaine lettuce

2 slices of tomato

3 slices of red onion (Âź-inch thick)

2 oz. bacon (for healthier results, substitute for turkey bacon)

2 slices of whole wheat bread

Preparation 1. Cook the bacon.

2. Place it on a paper towel to drain any excess grease.

3. Assemble the sandwich with the remaining ingredients.

Per serving: 3g Saturated Fat 0g Trans Fat 53g Carbohydrates 7g Fiber 13g Protein

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lH iona ighlig Calories 355

Total Fat 11.5g

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Serves 1

Sodium 529mg

Cholesterol 11mg

Per Serving

Soul Food eat well. live well.

For the Health Conscious

21-DAY PLAN Recipe Selection

Dinner a program of the Arkansas Minority Health Commission

Beef Casserole Put away the boxes you’ve always used to “help” you create great meals. We’ve used lean ground beef and cut the sodium with our spice blend. We’ve also amped up the flavor with onion and celery. Try it and you may never go back to the box again.

Ingredients ½ pound lean ground beef

½ teaspoon black pepper

1 cup onion, chopped

¼ teaspoon paprika

1 cup celery, chopped

1 cup frozen peas

1 cup green pepper, cubed

2 small carrots, diced

3 ½ cups tomatoes, diced

1 cup uncooked rice

¼ teaspoon salt

1 ½ cups water

Preparation 1. In a skillet, brown the ground beef and drain off the fat.

2. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.

Per serving: 1g Saturated Fat 0g Trans Fat 27g Carbohydrates 3g Fiber 9g Protein

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lH iona ighlig Calories 170

Total Fat 3g

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Serves 8 – serving size: 1 ⅓ cups

Sodium 115mg

Cholesterol 20mg

Per Serving

Skillet Cabbage A simple stir-fry can be a healthy solution for a quick and easy week night dinner. This one is made with cabbage, and cabbage is loaded with Vitamins A, C, K and potassium.

This dish can be made with or without your favorite meat. The meatless version is a sensational option for vegetarians.

Ingredients 2 tsp. canola oil

1 onion, thinly sliced

3 cups fresh green cabbage, shredded

1

/8 tsp. black pepper

1 Tbsp. reduced sodium soy sauce

1 cup celery, thinly sliced

Preparation 1. Heat oil in a large nonstick skillet.

2. Add vegetables, cover tightly.

3. Steam 3 or 4 minutes.

Per serving: 0g Saturated Fat 0g Trans Fat 9g Carbohydrates 3g Fiber 2g Protein

4. Season with pepper, soy sauce.

5. Serve immediately.

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lH iona ighlig Calories 70

Total Fat 3.5g

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Serves 3 – Serving size: ½ cup

Sodium 170mg

Cholesterol 0mg

Per Serving

Pepper Steak Thinly sliced steak, onion and peppers make this a great main dish when served over a simple bed of brown rice (as opposed to white rice). This recipe makes 8 servings. So you can save the leftovers for a great sandwich for lunch the next day.

Ingredients 2 Tbsp. cornstarch

1 tsp. canola oil

1 ½ cup cool water

2 medium green peppers, cut into strips

2 Tbsp. low sodium soy sauce /8 tsp. black pepper

1

½ cup ketchup ½ lb. lean meat cut into thin strips

1 medium onion, chopped 1 ½ cups cooked brown rice, kept warm

Preparation 1. In a small bowl, add water and cornstarch and stir.

Add soy sauce, black pepper, and ketchup. Set aside.

2. In a large frying pan, over medium-high heat, add oil.

Once hot, add the meat and cook until there is no pink in the meat and the meat is thoroughly brown on the outside.

Per serving: 1.5g Saturated Fat 0g Trans Fat 35g Carbohydrates 4g Fiber 17g Protein

3. Pour the cornstarch mixture in the pan with the meat.

Allow to bubble.

4. Add the peppers and onion to the pan and cook until the vegetables are tender.

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lH iona ighlig Calories 250

Total Fat 5g

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Serves 8 – Serving size: ¾ cup

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5. Serve over the warm rice.

Sodium 570mg

Cholesterol 30mg

Per Serving

Mixed Greens Greens are an essential at many Southern meals—especially during holidays or family gatherings. This category of vegetables includes many types of green, leafy vegetables that are rich in Vitamins A, B6 and folate. This recipe recommends using a small amount of skinless smoked turkey breast instead of fatty meats (ham hocks & salt pork) to lower the fat content while adding to the taste.

Ingredients 2 cups water

½ tsp. thyme

¼ lb. smoked turkey breast, skinless

1 stalk scallion, chopped

1 Tbsp. hot pepper, freshly chopped

1 tsp. ginger, ground

¼ tsp. cayenne pepper

¼ cup onion, chopped

¼ tsp. cloves, ground

2 lbs. greens (mustard, turnip, collard, kale or mixture)

2 cloves garlic, crushed

Preparation 1. Place all ingredients except greens into large saucepan and bring to a boil.

2. Prepare greens by washing thoroughly and removing stems.

Per serving: 0g Saturated Fat 0g Trans Fat 15g Carbohydrates 6g Fiber 10g Protein

3. Tear or slice leaves into bite size pieces.

4. Add greens to turkey stock.

5. Cook 20 to 30 minutes until tender.

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lH iona ighlig Calories 100

Total Fat 1g

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Serves 5 – Serving size: 1 cup

Sodium 160mg

Cholesterol 20mg

Per Serving

Mouth-watering, Oven-fried Fish Fried fish. Another southern favorite. But even food that is good for you can become unhealthy when prepared in an unhealthy way. So avoid the fat from frying by trying this oven-fried, cornflake crusted version of fried fish using your favorite fish.

Ingredients 2 lbs. fish fillets

¼ tsp. salt

1 Tbsp. lemon juice, fresh

¼ tsp. onion powder

¼ cup skim milk

½ cup cornflakes, crumbled

2 drops hot pepper sauce

1 Tbsp. canola oil (for greasing baking dish)

1 tsp. garlic, fresh, minced ¼ tsp. white pepper, ground

1 lemon fresh, cut in wedges

Preparation 1. Preheat oven to 475oF. 2. Wipe fillets with lemon juice and pat dry.

3. Combine milk, hot pepper sauce and garlic.

Per serving: 0.5g Saturated Fat 0g Trans Fat 8g Carbohydrates 0g Fiber 30g Protein

4. Combine pepper, salt and onion powder with cornflake crumbs and place on a plate.

5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.

6. Arrange on lightly oiled shallow baking dish.

Serves 6 – serving size: 1 cut piece

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lH iona ighlig Calories 150

Total Fat 4g

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8. Cut into 6 pieces. Serve with fresh lemon.

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7. Bake 20 minutes on middle rack without turning.

Sodium 260mg

Cholesterol 75mg

Per Serving

Spaghetti with Turkey Meat Sauce Ingredients like ground turkey and whole wheat pasta set this classic dish aside from other spaghetti dishes. With only 2 grams of fat per serving, this spaghetti dish is hearthealthy and full of homemade taste thanks to our easy, from scratch sauce recipe.

Ingredients As needed nonstick cooking spray

2 cloves garlic, minced

1 lb. ground turkey

1 tsp. dried oregano, crushed

1 can (28 oz.) tomatoes, cut up

1 tsp. black pepper

1 cup finely chopped green pepper

1 lb. whole wheat spaghetti, uncooked

1 cup finely chopped onion

Preparation 1. Spray a large skillet with nonstick spray coating.

Preheat over high heat.

2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.

Per serving: 0g Saturated Fat 0g Trans Fat 67g Carbohydrates 12g Fiber 31g Protein

3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.)

4. Meanwhile, cook spaghetti in unsalted water.

Drain well.

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lH iona ighlig Calories 390

Total Fat 2g

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Serves 6

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5. Serve sauce over spaghetti.

Sodium 350mg

Cholesterol 67mg

Per Serving

Summer Stew A great meal can often be just what the doctor ordered. This hearty, all vegetable stew is a great way to use any vegetables that you have in your pantry or fridge. Add your favorites to this stew and make it strictly based on your taste—any time of the year.

Ingredients 3 cups water 1 cube chicken bouillon, low sodium 2 cups white potatoes, cut in 2-inch strips

1 15-oz. can sweet corn, rinsed and drained (or 2 ears corn, 1 ½ cups) 1 tsp. thyme 2 cloves garlic, minced

2 cups carrots, sliced

1 stalk scallion, chopped

4 cups summer squash, cut in 1-inch squares

½ small hot pepper, chopped

1 cup summer squash, cut in 4 chunks

1 cup onion, coarsely chopped 1 cup tomatoes, diced

Preparation 1. Heat water and bouillon in a large pot and bring to a boil.

2. Add potatoes and carrots to the broth and simmer for 5 minutes.

Per serving: 0g Saturated Fat 0g Trans Fat 23g Carbohydrates 4g Fiber 4g Protein

3. Add the remaining ingredients except for the tomatoes and continue cooking for 15 minutes over medium heat.

4. Remove 4 chunks of squash and puree in blender.

7. Remove from flame and let sit for 5 minutes to allow stew to thicken.

Serves 8 – Serving size: 1 ¼ cups

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lH iona ighlig Calories 110

Total Fat 0.5g

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6. Add tomatoes and cook for another 5 minutes.

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5. Return pureed mixture to pot and let cook for 10 minutes more.

Sodium 170mg

Cholesterol 0mg

Per Serving

Garden Vegetable Casserole This is an all-vegetable casserole that will satisfy even the most dedicated meat lovers.

Traditional garden casseroles contain cheese. Our versions cuts back on fat and cholesterol by leaving out the cheese, and substituting white rice for brown rice.

Ingredients 1

/3 cup uncooked brown rice

¼ tsp. pepper

4 small squash, sliced

¼ tsp. salt

3 medium onions, sliced

2 Tbsps. unsalted, light, buttered, sliced

1 bell pepper, sliced 4 medium sectioned tomatoes

Preparation 1. In greased 1 ½ quart casserole dish arrange vegetables and rice in layers placing rice in between, but not on the top layer.

2. Add pepper and sliced butter on top.

Per serving: 1.5g Saturated Fat 0g Trans Fat 22g Carbohydrates 4g Fiber 3g Protein

3. Bake at 350oF for an hour.

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lH iona ighlig Calories 120

Total Fat 3.5g

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Serves 6 – Serving size: 1 cup

Sodium 105mg

Cholesterol 5mg

Per Serving

Golden Baked Chicken Baked chicken is a staple of healthy eating. A 4 ounce chicken breast has approximately 32 grams of protein, 2 grams of fat and 160 calories. This recipe makes a crispy chicken breast with a gorgeous color courtesy of paprika and a punch of flavor with the addition of onion powder.

Ingredients 4 boneless, skinless chicken breast 4 tsp. unsalted, tub margarine 1 tsp. onion powder ½ tsp. paprika 2 Tbsp. parsley flakes

Preparation 1. Preheat oven to 350oF.

Per serving: 1g Saturated Fat 0g Trans Fat

2. Place chicken in ungreased baking pan. Spread 1 tsp. margarine on each piece.

1g Carbohydrates

3. Sprinkle with onion, garlic, salt and paprika.

28g Protein

0g Fiber

4. Bake uncovered 30-40 minutes or until tender; sprinkle with parsley.

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lH iona ighlig Calories 170

Total Fat 5g

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Serves 4 – Serving size: 1 chicken breast

Sodium 80mg

Cholesterol 70mg

Per Serving

Broccoli and Rice Casserole Here’s another one-dish meal that offers the best of Southern comfort food. Half a cup of broccoli, cooked with no added salt, contains 1.86 grams of protein, 27 calories and 2.6 grams dietary fiber. Your family will enjoy the creamy texture and the simple elegance of this one-pot wonder.

Ingredients 1 medium onion, chopped 1 Tbsp. canola oil 1- 10 oz. package frozen chopped broccoli

1- 10.75 oz. can reduced fat cream of mushroom soup 1 cup brown rice, cooked ½ cup shredded cheese

Preparation 1. Over low heat canola oil.

2. Add onion and cook until tender.

3. Mix together broccoli, onion, soup, rice and cheese.

Per serving: 2.5g Saturated Fat 0g Trans Fat 16g Carbohydrates 3g Fiber 5g Protein

4. Bake in greased casserole dish for 20 minutes in a 350oF oven.

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lH iona ighlig Calories 140

Total Fat 7g

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Serves 6 – Serving size: ½ cup

Sodium 330mg

Cholesterol 10mg

Per Serving

Finger-Licking Curried Chicken Let the infusion of ginger and curry take your chicken to another level. This one takes some time to make, but the explosion of flavor is worth it. This recipe makes 10 servings that contain only 105 calories, 290 mg of sodium and only 4 grams of fat.

Ingredients 1 ½ teaspoons curry powder

¾ tsp. salt

1 teaspoon thyme, crushed

8 pieces chicken, skinless (4 breast, 4 drumsticks)

1 stalk scallion, chopped 1 Tbsp. hot pepper, chopped 1 tsp. black pepper, ground 8 cloves garlic, crushed 1 Tbsp. ginger, grated

1 Tbsp. olive oil 1 cup water 1 medium white potato, diced 1 large onion, chopped

Preparation 1. Mix together curry powder, thyme, scallion, hot pepper, cayenne pepper, black pepper, garlic, ginger and salt.

2. Sprinkle seasoning mixture on chicken.

Per serving: 1g Saturated Fat 0g Trans Fat 6g Carbohydrates 1g Fiber 2g Protein

3. Marinate for at least 2 hours in refrigerator.

4. Heat oil in skillet over medium heat. Add chicken and sauté.

7. Add onions and cook for 15 minutes more or until meat is tender.

Serves 10 – Serving size: ½ breast or 2 small drumsticks

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lH iona ighlig Calories 150

Total Fat 4g

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6. Add diced potatoes and cook for an additional 30 minutes.

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5. Add water and allow chicken to cook over medium heat for 30 minutes.

Sodium 290mg

Cholesterol 70mg

Per Serving

Caribbean Casserole Soul food and Southern cuisine in general are influenced by a diverse group of cooking styles, including African, Caribbean, Cajun and Creole. This Caribbean delight is easy and makes use of healthy black beans that are an excellent source of folate and dietary fiber.

Ingredients 1 medium onion, chopped

1 tsp. oregano leaves

½ green pepper, diced

½ tsp. garlic powder

1 Tbsp. canola oil

1 ½ cups instant brown rice, uncooked

1- 14 ½ oz. can stewed tomatoes 1- 16 oz. can black beans (or beans of your choice)

Preparation 1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.

2. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.

Per serving: 0g Saturated Fat 0g Trans Fat 29g Carbohydrates 3g Fiber 7g Protein

3. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat and let stand for 5 minutes.

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lH iona ighlig Calories 150

Total Fat 2g

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Serves 10 – Serving size: 1 cup

Sodium 230mg

Cholesterol 0mg

Per Serving

Candied Yams Sweet potatoes are a healthy vegetable. They are loaded with Vitamin C and are a good source of iron. Most recipes for Candied Yams add so much fat and calories from butter, that they make a healthy menu item bad for you. We’ve reduced the butter, and substituted Splenda brown sugar for regular brown sugar to make this version better for you.

Ingredients 3 yams (enough to yield 3 cups)

½ tsp. ground nutmeg

¼ cup Splenda brown sugar blend, packed

¾ tsp. orange peel

2 tsp. flour, sifted

2 tsp. soft tub margarine 1 cup orange juice

¼ tsp. salt ½ tsp. ground cinnamon (or more to taste)

Preparation 1. Cut yams in half and boil until tender but firm (about 20 minutes).

2. When cool enough to handle, peel and slice into ¼-inch thickness.

Per serving: 0.5g Saturated Fat 0g Trans Fat 43g Carbohydrates 5.5g Fiber 2.5g Protein

3. Combine sugar, flour, salt, cinnamon, nutmeg, and grated orange peel.

6. Bake uncovered in oven preheated to 350°F for 30 minutes or until cooked through.

Serves 6

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lH iona ighlig Calories 193

Total Fat 2g

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5. Add a second layer of yams, using the rest of the ingredients in the same order as above. Add orange juice.

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4. Place half of the sliced yams in a medium-sized casserole dish. Sprinkle with spiced sugar mixture. Dot lightly with half the amount of margarine.

Sodium 123mg

Cholesterol 0mg

Per Serving

The Best Chili Make a full-flavored chili with a spicy bite that lets them know it’s homemade. It’s also healthy. We use lean ground beef and low-sodium Worsestershire to shrink the fat and salt, and add cumin, chili powder and hot sauce to amp up the flavor.

Ingredients 1 lb. lean ground beef

1 can (6 oz.) tomato paste

1 medium onion, chopped

1 Tbsp. Worcestershire sauce, lowsodium

1 small green pepper, chopped 1 can (15 oz.) kidney or pinto beans, drained, rinsed, and drained again 1 can (14 ½ oz.) diced tomatoes

¼ tsp. garlic powder 1 tsp. each: ground cumin and chili powder and hot sauce if desired

Preparation 1. Brown the ground beef until there is no pink inside and the meat is brown.

2. Drain grease from ground beef and return to pan.

3. Add onion and green pepper. Cook until vegetables are tender.

Per serving: 0.5g Saturated Fat 0g Trans Fat 8g Carbohydrates 0g Fiber 30g Protein

4. Add beans and the rest of the ingredients.

5. Allow to boil them reduce heat to low and simmer uncovered about 30 minutes.

6. Simmer longer if you desire thicker chili.

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lH iona ighlig Calories 190

Total Fat 4g

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Serves 6

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7. Add hot sauce to taste and enjoy.

Sodium 260mg

Cholesterol 75mg

Per Serving

Scrumptious MeatLoaf Meatloaf is an American classic, and this recipe makes it even better. The use of extra lean ground beef lowers the fat content, while the natural ingredients make it taste great.

This recipe makes enough to feed the whole family, or have leftovers for lunch or dinner the next day.

Ingredients 1 lb. ground beef, extra lean

½ tsp. hot pepper, chopped

½ tomato paste (4 oz.)

2 cloves garlic, chopped

¼ cup onion, chopped

2 stalks scallion, chopped

¼ cup green peppers

½ tsp. ginger, ground

¼ cup red peppers

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1 cup tomatoes, fresh, blanched, chopped

1 tsp. orange rind, grated

½ tsp. mustard, yellow

/8 tsp. nutmeg, ground

½ tsp. thyme, crushed ¼ cup bread crumbs, finely grated

¼ tsp. ground black, pepper

Preparation 1. Mix all ingredients together.

Per serving: 1g Saturated Fat 0g Trans Fat

2. Place in 1 lb. loaf pan (preferably a pan with a drip rack) and bake covered at 350oF for 50 minutes.

11g Carbohydrates

3. Uncover pan and continue baking for 12 minutes.

17g Protein

2g Fiber

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lH iona ighlig Calories 140

Total Fat 3.5g

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Serves 6 – Serving size: 6 (1 ¼ inch thick) slices

Sodium 270mg

Cholesterol 40mg

Per Serving

Four Layer Casserole Casseroles are a great way to make an easy dinner your family will love. Take advantage of prepackaged veggies to make this deliciously filling casserole. Lean ground beef and low-fat milk make this a healthy alternative to your typical casserole.

Ingredients 1 pound lean ground beef

¼ cup cheese, cubed

4 potatoes

¼ cut fat-free or low-fat milk

1-16 ounce can or frozen package mixed vegetables

Salt and pepper to taste

Preparation 1. Cook ground beef in frying pan until brown. Rinse in warm water and drain to remove excess fat.

2. Scrub potatoes and cut into slices without peeling.

3. Place potatoes in a large baking or casserole dish. Top with vegetables, ground beef, and cheese.

Per serving: 4.5g Saturated Fat 0g Trans Fat 31g Carbohydrates 6g Fiber 21g Protein

4. Pour milk over the casserole. Add salt and pepper as desired.

5. Cover with a lid or foil and bake at 350°F for 1 hour or microwave in a non-metal baking or casserole dish for 19-23 minutes on high.

Tip: Try other favorite vegetables in place of mixed vegetables such as carrots, broccoli, cauliflower, green beans, peas or corn.

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lH iona ighlig Calories 300

Total Fat 10g

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Serves 6 – Serving size: 1 cup

Sodium 290mg

Cholesterol 55mg

Per Serving

Rice and Red Beans Originating from Louisiana, this dish is a Southern classic, but there is more to it than the red beans. This recipe uses several flavorful vegetables to make this meal low in fat and calories, but high in taste. Brown rice provides a great source of vitamins and minerals.

This recipe can be used as a main dish, side dish, or as a filling for tortillas.

Ingredients ½ tablespoon vegetable oil 1 medium onion, chopped ¼ teaspoon garlic powder 2 medium tomatoes, finely diced 1 medium green pepper, chopped (about 1 cup)

2 medium stalks celery, sliced (about 1 cup) ½ teaspoon dried oregano 1-15 ounce can red beans, rinsed and drained 4 cups cooked instant brown rice

Preparation 1. Place oil in large skillet and heat. Add onion and sauté until soft.

2. Add garlic, tomatoes, green pepper, celery, and oregano.

Per serving: 0g Saturated Fat 0g Trans Fat 46g Carbohydrates 6g Fiber 7g Protein

3. Cover and simmer for 5 minutes or until heated through. Add a small amount of salt and pepper if desired.

4. While the vegetables and beans are simmering, cook rice according to package directions.

Tip: Two cups uncooked rice when cooked will give about 4 cups cooked rice.

Serves 8 – Serving size: ½ cup

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lH iona ighlig Calories 240

Total Fat 2.5g

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Tip: If fresh tomatoes are not available, use a 15-ounce can of diced tomatoes with the liquid drained off.

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5. Spoon the vegetable and bean mixture over rice.

Sodium 160mg

Cholesterol 0mg

Per Serving

Baked Potato with Cheesy Vegetables Potatoes are a great source of potassium and Vitamin C, and are enjoyed by almost everyone. In this recipe, we’ve added vegetables and cheese to provide more Vitamin C, and Vitamin A. This meal is low in fat, high in protein, and sure to please. You can use any vegetable you like for this recipe.

Ingredients 4 medium potatoes 3 cups frozen mixed vegetables or chopped fresh vegetables ½ cup shredded cheese or low-fat cottage cheese

Preparation 1. Scrub potatoes with a vegetable brush. Poke small holes in the skin with a fork.

2. Bake in the oven at 400°F for 60-75 minutes or cook uncovered in the microwave for 15-17 minutes. When done, potatoes will be tender throughout.

Per serving: 0g Saturated Fat 0g Trans Fat 51g Carbohydrates 6g Fiber 10g Protein

3. Place the vegetables in a small saucepan and add enough water to cover vegetables. Cook over mediumhigh heat until hot and tender. Or microwave for 3-5 minutes until hot and tender.

4. Once the baked potatoes are cooked all the way through, split them in half.

5. Top each potato half with ½ cup of the cooked vegetables and 2 Tablespoons of cheese.

Serves 4 – Serving size: 1 potato

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lH iona ighlig Calories 250

Total Fat 0g

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Tip: Use any type of vegetables you like for this recipe.

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6. Serve while hot.

Sodium 150mg

Cholesterol 0mg

Per Serving

Turkey or Chicken and Noodles Turkey or chicken and noodles are traditional “get-well” foods, but this tasty recipe is enjoyable whether you’re feeling ill or feeling fine. The turkey makes it a healthy alternative, being low in calories and fat, but high in protein. This dish may be frozen in individual containers for a quick lunch or supper.

Ingredients 8 ounces dry noodles

¼ tsp. black pepper

½ cup chopped onion*

1-10.5 ounce can cream of chicken soup

1 Tbsp. margarine or vegetable oil ½ cup of water

6 ounces plain low-fat yogurt

3 ½ cups cooked, cubed turkey or leftover turkey roast

Preparation 1. Cook noodles according to directions on package.

Drain.

2. Sauté onion in margarine in large, heavy saucepan.

3. Stir in water, turkey, pepper, and cream of chicken soup.

Per serving: 2g Saturated Fat 0g Trans Fat 15g Carbohydrates 1g Fiber 2g Protein

4. Simmer 5 minutes, stirring frequently.

5. Stir in yogurt and noodles; heat thoroughly.

Serves 8 – Serving size: ¾ cup

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lH iona ighlig Calories 210

Total Fat 8g

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Tips: You may also add peas, green beans, broccoli, carrots, or other favorite vegetables.

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Tips: Using green onions with the green ends will add some color to this dish.

Sodium 370mg

Cholesterol 50mg

Per Serving

Sweet and Savory Black-eyed Peas We’ve taken an authentic soul food to new heights. This recipe adds balanced flavors of sweet and savory to produce a flavor combination that explodes with taste. Our version keeps the health benefits of peas (high in fiber and Vitamin A) and loses the fat from traditional cooking methods that often include the addition of fatty meats like ham hocks, dry salt and bacon. Leave Big Mama’s recipe in the cookbook, and let her try this new twist. She just might ask you, “What’d you put in those peas, baby?”

Ingredients 1 cup frozen black eyed peas

Juice from 1 large orange

Pinch of salt

10 fresh mint leaves, minced

½ medium yellow onion, diced

1 tsp. fresh ginger, shredded

1 nectarine, diced

1 ½ cup fresh spinach

Preparation 1. Put black-eyed peas in pot with enough water to cover. Heat on high to a boil, then reduce heat and let simmer about 10 minutes.

2. Strain the water out and set aside.

Per serving: 0.1g Saturated Fat 0g Trans Fat 37g Carbohydrates 7g Fiber 5g Protein

3. Add onion, nectarine, and juice to the pot and heat on low for 5 minutes. Add back the peas, along with the mint and ginger.

4. Continue to heat, stirring occasionally, for another 5 minutes.

5. Add in spinach before serving.

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lH iona ighlig Calories 166

Total Fat 1g

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Serves 2

Sodium 218mg

Cholesterol 0mg

Per Serving