From Mama's Table to Mine (13 page)
Read From Mama's Table to Mine Online
Authors: Bobby Deen
1.
Preheat the oven to 350°F. Lightly spray a 2-quart casserole with cooking spray.
Preheat the oven to 350°F. Lightly spray a 2-quart casserole with cooking spray.
2.
In a medium nonstick skillet, heat the oil over medium heat. Add the onions and bell peppers and cook, stirring occasionally, until softened, 3 to 5 minutes.
In a medium nonstick skillet, heat the oil over medium heat. Add the onions and bell peppers and cook, stirring occasionally, until softened, 3 to 5 minutes.
3.
In the prepared casserole, layer the bread crumbs, followed by the shrimp, and top with the cooked onion mixture.
In the prepared casserole, layer the bread crumbs, followed by the shrimp, and top with the cooked onion mixture.
4.
In a medium bowl, whisk together the milk, eggs, Worcestershire sauce, House Seasoning, and hot sauce. Pour the egg mixture over the casserole and top with the bacon. Bake until a knife inserted into the center comes out clean, 45 to 60 minutes. Let the casserole stand for 10 minutes before serving.
In a medium bowl, whisk together the milk, eggs, Worcestershire sauce, House Seasoning, and hot sauce. Pour the egg mixture over the casserole and top with the bacon. Bake until a knife inserted into the center comes out clean, 45 to 60 minutes. Let the casserole stand for 10 minutes before serving.
BREAKIN’ IT DOWN
Before: 25g fat, 413 calories
After: 7g fat, 285 calories
After: 7g fat, 285 calories
22g protein | 31g carbohydrate | 2g fiber | 727mg sodium
Cheeseburger Casserole
This rich dish features all the things you love in a cheeseburger—meat, cheese, onions, tomatoes, mustard, and pickle—baked together with pasta. Back when my brother and I were young, if we were having pasta, we mostly stuck with elbow macaroni and classic spaghetti. These days there are so many varieties of pasta readily available, I like to branch out and try new kinds as often as possible. I use corkscrew-shaped rotini in this dish because I find it holds the hearty, beefy sauce much better than thin pasta does.
Serves 12
Serves 12
2 cups rotini pasta
2 teaspoons canola oil
1½ cups finely chopped onions
1 garlic clove, finely chopped
1 pound 95% lean ground beef
¾ teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons tomato paste
1 can (28 ounces) low-sodium diced tomatoes
2 tablespoons Dijon mustard
2 cups grated low-fat Cheddar cheese
¼ cup coarsely chopped dill pickles
1.
Preheat the oven to 350°F. Spray a 9 by 13-inch baking dish with cooking spray.
Preheat the oven to 350°F. Spray a 9 by 13-inch baking dish with cooking spray.
2.
In a large pot of boiling salted water, cook the pasta according to the package directions and drain well.
In a large pot of boiling salted water, cook the pasta according to the package directions and drain well.
3.
In a large skillet, heat the oil over medium-low heat. Add the onions and cook until soft, about 5 minutes. Stir in the garlic and cook for 30 seconds. Stir in the beef and cook until browned; season with the salt and pepper. Stir in the tomato paste, then add the tomatoes and mustard. Let the mixture bubble gently until it is slightly thickened, about 2 minutes. Toss the meat mixture with the pasta and spread it into the prepared dish. Top with the Cheddar and bake until the cheese is melted, about 15 minutes. Sprinkle the chopped pickles over the top and serve.
In a large skillet, heat the oil over medium-low heat. Add the onions and cook until soft, about 5 minutes. Stir in the garlic and cook for 30 seconds. Stir in the beef and cook until browned; season with the salt and pepper. Stir in the tomato paste, then add the tomatoes and mustard. Let the mixture bubble gently until it is slightly thickened, about 2 minutes. Toss the meat mixture with the pasta and spread it into the prepared dish. Top with the Cheddar and bake until the cheese is melted, about 15 minutes. Sprinkle the chopped pickles over the top and serve.
BREAKIN’ IT DOWN
Before: 27g fat, 490 calories
After: 4g fat, 193 calories
After: 4g fat, 193 calories
21g protein | 21g carbohydrate | 2g fiber | 534mg sodium
No More Tears
To make quick work of finely chopping onions, I use a little food processor. Coarsely chop the onions, toss them into the food processor, and give the processor a few quick pulses. Just like that, your onion-crying days will be over.
Shepherd’s Pie
Shepherd’s pie has got to be the most comfortable of comfort foods. My leaner version features the signature shepherd’s pie mashed potato crust baked over a rich stew of ground turkey and vegetables. I like to enjoy this meal on a cold winter night, with some college football playing on the TV. Sounds pretty good, doesn’t it, y’all?
Serves 6
Serves 6
1½ pounds Yukon Gold potatoes, peeled and cut into chunks
½ cup skim milk
2 teaspoons unsalted butter
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 teaspoons canola oil
1½ cups finely chopped onions
1 cup finely chopped carrots
1 pound lean ground turkey
1 teaspoon dried rosemary
1½ tablespoons tomato paste
¾ cup low-sodium chicken broth
⅔ cup frozen peas
2 tablespoons coarsely chopped fresh parsley
1.
Preheat the oven to 375°F.
Preheat the oven to 375°F.
2.
In a large pot, add the potatoes and cover with cold salted water. Bring to a boil over medium-high heat and cook until the potatoes are tender, about 20 minutes. Drain well and mash with the milk, butter, ½ teaspoon of the salt, and ¼ teaspoon of pepper.
In a large pot, add the potatoes and cover with cold salted water. Bring to a boil over medium-high heat and cook until the potatoes are tender, about 20 minutes. Drain well and mash with the milk, butter, ½ teaspoon of the salt, and ¼ teaspoon of pepper.
3.
Meanwhile, heat the oil in a large skillet over medium-high heat. Cook the onions and carrots until soft, 5 to 10 minutes. Add the turkey and cook, breaking up the meat with a fork, until well browned, 5 to 7 minutes. Season with the rosemary, the remaining ½ teaspoon salt, and ¼ teaspoon pepper. Stir in the tomato paste and chicken broth and let simmer for 5 minutes. Stir in the peas.
Meanwhile, heat the oil in a large skillet over medium-high heat. Cook the onions and carrots until soft, 5 to 10 minutes. Add the turkey and cook, breaking up the meat with a fork, until well browned, 5 to 7 minutes. Season with the rosemary, the remaining ½ teaspoon salt, and ¼ teaspoon pepper. Stir in the tomato paste and chicken broth and let simmer for 5 minutes. Stir in the peas.
4.
Scrape the meat mixture into an ungreased 1½-quart baking dish. Top with the mashed potato mixture. Bake for 30 minutes, or until golden. Sprinkle with parsley, season with more pepper if you like, and serve.
Scrape the meat mixture into an ungreased 1½-quart baking dish. Top with the mashed potato mixture. Bake for 30 minutes, or until golden. Sprinkle with parsley, season with more pepper if you like, and serve.
BREAKIN’ IT DOWN
Before: 25g fat, 440 calories
After: 4g fat, 223 calories
After: 4g fat, 223 calories
24g protein | 24g carbohydrate | 3g fiber | 482mg sodium
Yukon Do It
If you use Yukon Gold potatoes, you will need less milk and butter to make mashed potatoes than if you use starchy russets. Yukons are naturally creamy and soak up fat less readily.
The Son’s Baked Spaghetti (Thanks, Mama!)
I just had to include a shout-out to my Mama on this recipe. As kids, Jamie and I always put baked spaghetti on the top of our dinner wish list. Jamie, especially, could not get enough of this dish, and Mama was only too happy to oblige. There wasn’t much I wanted to change in this classic. You’ll still find the rich tomato sauce and the angel hair pasta, along with ground beef and bubbling cheese. I just lightened it up around the edges a little by using extra-lean beef and light cheeses. I don’t think you can mess too much with success like this.
Serves 10
Serves 10
1 can (15 ounces) tomato sauce
1 can (14½ ounces) low-sodium diced tomatoes
1 cup low-sodium chicken broth
1 cup finely chopped onions
2 garlic cloves, finely chopped
¼ cup coarsely chopped fresh parsley
1½ teaspoons
The Lady’s House Seasoning
The Lady’s House Seasoning
1½ teaspoons Italian seasoning
1½ teaspoons sugar
1 bay leaf
1½ pounds 95% lean ground beef
8 ounces angel hair pasta
1 cup grated low-fat Cheddar cheese
1 cup grated part-skim mozzarella cheese
1.
In a large pot, combine the tomato sauce, tomatoes, chicken broth, onions, garlic, parsley, House Seasoning, Italian seasoning, sugar, and bay leaf. Bring to a boil, then reduce the heat to medium-low and simmer, covered, for 1 hour.
In a large pot, combine the tomato sauce, tomatoes, chicken broth, onions, garlic, parsley, House Seasoning, Italian seasoning, sugar, and bay leaf. Bring to a boil, then reduce the heat to medium-low and simmer, covered, for 1 hour.
2.
In a nonstick skillet, cook the beef over medium-high heat, breaking it up with a fork, until no pink remains. Drain the fat from the skillet and add the meat to the sauce. Simmer for 20 minutes more.
In a nonstick skillet, cook the beef over medium-high heat, breaking it up with a fork, until no pink remains. Drain the fat from the skillet and add the meat to the sauce. Simmer for 20 minutes more.
3.
Meanwhile, preheat the oven to 350°F.
Meanwhile, preheat the oven to 350°F.
4.
In a large pot of boiling salted water, cook the pasta according to the package directions and drain well.
In a large pot of boiling salted water, cook the pasta according to the package directions and drain well.
5.
Cover the bottom of a 9 by 13-inch baking dish with a few big spoonfuls of the sauce. Layer half of the pasta on top of the sauce, followed by half of the Cheddar, half of the mozzarella, and more of the sauce. Top with the remaining half of the pasta, followed by the rest of the sauce. Bake for 30 minutes. Top with the remaining half of the Cheddar and mozzarella and continue to bake until melted and bubbly, about 10 minutes.
Cover the bottom of a 9 by 13-inch baking dish with a few big spoonfuls of the sauce. Layer half of the pasta on top of the sauce, followed by half of the Cheddar, half of the mozzarella, and more of the sauce. Top with the remaining half of the pasta, followed by the rest of the sauce. Bake for 30 minutes. Top with the remaining half of the Cheddar and mozzarella and continue to bake until melted and bubbly, about 10 minutes.
BREAKIN’ IT DOWN
Before: 33g fat, 591 calories
After: 8g fat, 289 calories
After: 8g fat, 289 calories
25g protein | 28g carbohydrate | 3g fiber | 621mg sodium
Subs ’n Swaps
Feel free to swap out the beef here for ground turkey, chicken, or even Italian chicken sausage.
Chicken Potpie
This is one of those dishes that my Mama does so well. You can imagine how nervous I was to create a leaner, lighter version. What I found out, though, was that it was pretty easy to cut out a good chunk of fat and calories. First off, I had to give the boot to the cream of Cheddar soup, replacing it with low-fat Cheddar cheese and skim milk. Then I used all lean white-meat chicken. Lastly, I cut out the bottom crust and concentrated on giving it a flaky, tasty top crust that would be so good on its own, you wouldn’t even miss the bottom crust. In the end, the flavor stayed pretty true to Mama’s classic, and I felt a whole lot better about going back for a second piece.
Serves 8
Serves 8
Filling
1 tablespoon canola oil
1 cup finely chopped onions
1 cup finely chopped carrots
1½ tablespoons all-purpose flour
¾ cup low-sodium chicken broth
½ cup skim milk
½ cup low-fat Cheddar cheese
1½ cups cooked and coarsely chopped boneless, skinless chicken breast
1½ cups frozen peas
½ teaspoon celery salt
Pastry
1¼ cups all-purpose flour
¼ teaspoon salt
¼ cup canola oil
3 to 5 tablespoons ice-cold water
1.
Preheat the oven to 375°F. Lightly spray a 9-inch pie plate with cooking spray.
Preheat the oven to 375°F. Lightly spray a 9-inch pie plate with cooking spray.
2.
To make the filling: In a large skillet, heat the oil over medium heat. Add the onions and carrots and cook until softened, about 5 minutes. Add the flour and cook, stirring, for 30 seconds. Slowly whisk in the chicken broth and milk. Simmer until slightly thickened, about 5 minutes. Whisk in the Cheddar until melted, then stir in the chicken, peas, and celery salt. Scrape the filling into the prepared pie plate.
To make the filling: In a large skillet, heat the oil over medium heat. Add the onions and carrots and cook until softened, about 5 minutes. Add the flour and cook, stirring, for 30 seconds. Slowly whisk in the chicken broth and milk. Simmer until slightly thickened, about 5 minutes. Whisk in the Cheddar until melted, then stir in the chicken, peas, and celery salt. Scrape the filling into the prepared pie plate.
3.
To make the pastry: In a small bowl, whisk together the flour and salt. Mix in the oil with a fork. Knead in enough water until the crust just holds together. On a lightly floured surface, roll out the dough to a 10-inch circle. Drape the crust over the filling in the pie plate and tuck in the sides. Cut two vents in the top of the crust and bake for about 30 minutes, or until the crust is golden and the filling is bubbling.
To make the pastry: In a small bowl, whisk together the flour and salt. Mix in the oil with a fork. Knead in enough water until the crust just holds together. On a lightly floured surface, roll out the dough to a 10-inch circle. Drape the crust over the filling in the pie plate and tuck in the sides. Cut two vents in the top of the crust and bake for about 30 minutes, or until the crust is golden and the filling is bubbling.
BREAKIN’ IT DOWN
Before: 30g fat, 494 calories
After: 10g fat, 239 calories
After: 10g fat, 239 calories
13g protein | 23g carbohydrate | 2g fiber | 244mg sodium
Easy Does It
The secret to a flaky, tender crust is not overworking the dough. Be sure you knead the dough only until the crust just holds together. If you’re gonna go to the trouble of making it from scratch, you want to make sure it delivers the goods!
Loaded Lasagna
This is a vegetarian dish that even the most committed meat eater in your house will love. It’s no accident I chose mushroom and eggplant for this casserole. These two vegetables are hearty enough to stand in for meat, especially in a rich dish like this one. I actually like to serve this vegetarian lasagna with even more vegetables on the side. Because it feels as hearty as a meat dish, it pairs perfectly with a green salad.
Serves 8 to 10
Serves 8 to 10
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