From Mama's Table to Mine (14 page)
Read From Mama's Table to Mine Online
Authors: Bobby Deen
8 ounces lasagna noodles
8 ounces white mushrooms, quartered
¾ teaspoon
The Lady’s House Seasoning
The Lady’s House Seasoning
1 medium eggplant, peeled and cut into ¼-inch-thick rounds
3 cups low-fat cottage cheese
1 package (10 ounces) frozen spinach, thawed, drained, and squeezed dry
1 package (7 ounces) shredded low-fat Italian cheese blend (1¾ cups)
1 large egg, lightly beaten
1 jar (24 ounces) tomato sauce
1.
Preheat the broiler and position a rack 6 inches from the heating unit. Spray two rimmed baking sheets with cooking spray.
Preheat the broiler and position a rack 6 inches from the heating unit. Spray two rimmed baking sheets with cooking spray.
2.
Place the noodles in a large pot and cover with tap water. Let stand until ready to use.
Place the noodles in a large pot and cover with tap water. Let stand until ready to use.
3.
Place the mushrooms on one of the prepared baking sheets, spray lightly with cooking spray, and season with ⅛ teaspoon of the House Seasoning. Broil for 7 to 10 minutes.
Place the mushrooms on one of the prepared baking sheets, spray lightly with cooking spray, and season with ⅛ teaspoon of the House Seasoning. Broil for 7 to 10 minutes.
4.
Place the eggplant on the second baking sheet, spray lightly with cooking spray, and season with ½ teaspoon of the House Seasoning. Broil, turning once, until golden, 3 to 4 minutes per side. Lower the oven temperature to 375°F.
Place the eggplant on the second baking sheet, spray lightly with cooking spray, and season with ½ teaspoon of the House Seasoning. Broil, turning once, until golden, 3 to 4 minutes per side. Lower the oven temperature to 375°F.
5.
Meanwhile, in a medium bowl, combine the cottage cheese, spinach, 1 cup of the Italian cheese blend, the egg, and the remaining ⅛ teaspoon House Seasoning, and mix well.
Meanwhile, in a medium bowl, combine the cottage cheese, spinach, 1 cup of the Italian cheese blend, the egg, and the remaining ⅛ teaspoon House Seasoning, and mix well.
6.
Spray a 9 by 13-inch baking dish lightly with cooking spray and layer one-third of the pasta sauce, half of the noodles, half of the eggplant, half of the cottage cheese mixture, and half of the mushrooms. Repeat the layers, ending with the remaining pasta sauce. Top with the remaining ¾ cup Italian cheese blend. Bake about 40 minutes, or until golden and bubbly.
Spray a 9 by 13-inch baking dish lightly with cooking spray and layer one-third of the pasta sauce, half of the noodles, half of the eggplant, half of the cottage cheese mixture, and half of the mushrooms. Repeat the layers, ending with the remaining pasta sauce. Top with the remaining ¾ cup Italian cheese blend. Bake about 40 minutes, or until golden and bubbly.
BREAKIN’ IT DOWN
Before: 18g fat, 492 calories
After: 10g fat, 323 calories
After: 10g fat, 323 calories
22g protein | 24g carbohydrate | 5g fiber | 1002mg sodium
Nutritional count based on 9 servings
Broil with Less Oil
I know some people who have never even turned on their broilers! And that’s a shame, because the broiler is a quick way to brown meat and vegetables using very little oil. Next to grilling, I think it’s one of the easiest ways to keep the fat count down in your dishes.
Chicken and Dumplings
Chicken and dumplings is my kind of Southern comfort. When I’m craving down-home food, I like to whip up this version. I cook the chicken with the skin and bones so that I wind up with a rich, flavorful gravy that cannot be beat. Just make sure you discard the skin and bones after you’ve picked the meat off, and be sure you give the gravy a good skim to remove fat. You want to get as much extra flavor as you can with as little extra fat as possible.
Serves 8
Serves 8
3 pounds bone-in, skin-on chicken breasts
2 cups coarsely chopped onions
¾ cup finely chopped celery
2 bay leaves
1 teaspoon dried thyme
2 quarts low-sodium chicken broth
1¾ cups all-purpose flour
2 teaspoons baking powder
¾ teaspoon salt, plus more as needed
Pinch of cayenne pepper
1 cup skim milk
1 can (10¾ ounces) low-fat, low-sodium cream of chicken soup
Freshly ground black pepper to taste
1.
In a large pot, place the chicken, onions, celery, bay leaves, and thyme. Pour in the chicken broth. Bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer until the chicken is tender and starting to fall off the bone, about 45 minutes. Remove the chicken from the pot. Once the chicken is cool enough to handle, pick the meat off the bones and shred into large chunks (discard the skin and bones). Skim off any fat from the surface of the broth and return the broth to the simmer.
In a large pot, place the chicken, onions, celery, bay leaves, and thyme. Pour in the chicken broth. Bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer until the chicken is tender and starting to fall off the bone, about 45 minutes. Remove the chicken from the pot. Once the chicken is cool enough to handle, pick the meat off the bones and shred into large chunks (discard the skin and bones). Skim off any fat from the surface of the broth and return the broth to the simmer.
2.
In a medium bowl, stir together the flour, baking powder, salt, and cayenne. Stir in ¾ cup of the milk until just combined. Drop the dough by tablespoonfuls into the simmering broth. Gently shake the pot (do not stir or the dumplings will fall apart). Cover the pot and simmer over medium-low heat until the dumplings are tender and cooked through, 10 to 15 minutes. Be sure to keep the broth simmering at a gentle pace so that your dumplings don’t break apart.
In a medium bowl, stir together the flour, baking powder, salt, and cayenne. Stir in ¾ cup of the milk until just combined. Drop the dough by tablespoonfuls into the simmering broth. Gently shake the pot (do not stir or the dumplings will fall apart). Cover the pot and simmer over medium-low heat until the dumplings are tender and cooked through, 10 to 15 minutes. Be sure to keep the broth simmering at a gentle pace so that your dumplings don’t break apart.
3.
Gently whisk the remaining ¼ cup milk into the broth and pour in the cream of chicken soup. Shake the pot gently. Return the chicken meat to the pot and season with salt and black pepper.
Gently whisk the remaining ¼ cup milk into the broth and pour in the cream of chicken soup. Shake the pot gently. Return the chicken meat to the pot and season with salt and black pepper.
BREAKIN’ IT DOWN
Before: 20g fat, 432 calories
After: 6g fat, 309 calories
After: 6g fat, 309 calories
31g protein | 31g carbohydrate | 3g fiber | 747mg sodium
Save the Salt
Along with low-fat cream of chicken soups, you can also find cream of chicken soups that are low in sodium, as I’ve used here. So if salt intake is something you’re keeping an eye on, go ahead and choose the low-sodium soup.
Shrimp and Sausage Gumbo Casserole
No Southerner worth his or her salt would serve gumbo without rice. So I thought, why not cook the rice right in my gumbo for an easy, complete meal? Brown rice is perfect for this dish. Its nutty flavor and hearty texture stand up nicely next to the assertive Cajun flavors.
Serves 4
Serves 4
1 tablespoon olive oil
1 cup finely chopped onions
1 cup finely chopped red bell peppers
1 cup finely chopped celery
¼ pound turkey andouille or other smoked sausage, cut into ¼-inch rounds
3 cups low-sodium chicken broth
1 cup sliced fresh or frozen okra, thawed if frozen
½ cup clam juice
1 teaspoon Cajun seasoning
1 bay leaf
1 cup brown rice
⅓ pound large shrimp, peeled and deveined
1.
Preheat the oven to 350°F.
Preheat the oven to 350°F.
2.
In a medium ovenproof Dutch oven, heat the oil over medium heat. Add the onions, bell peppers, and celery and cook, stirring frequently, until the onions and bell peppers are softened, 3 to 5 minutes. Add the sausage, chicken broth, okra, clam juice, Cajun seasoning, and bay leaf. Bring to a boil, stir in the rice, cover, and bake for 45 minutes.
In a medium ovenproof Dutch oven, heat the oil over medium heat. Add the onions, bell peppers, and celery and cook, stirring frequently, until the onions and bell peppers are softened, 3 to 5 minutes. Add the sausage, chicken broth, okra, clam juice, Cajun seasoning, and bay leaf. Bring to a boil, stir in the rice, cover, and bake for 45 minutes.
3.
Stir in the shrimp, cover again, and bake for another 15 minutes, until the shrimp are cooked through and the rice is tender.
Stir in the shrimp, cover again, and bake for another 15 minutes, until the shrimp are cooked through and the rice is tender.
BREAKIN’ IT DOWN
Before: 32g fat, 563 calories
After: 8g fat, 316 calories
After: 8g fat, 316 calories
14g protein | 47g carbohydrate | 5g fiber | 775mg sodium
Easy Bake
You’ll find most traditional gumbos are cooked on the stove top. They generally need a fair bit of tending to and stirring. Not this easy gumbo. It’s baked, so there’s no need to stand over it as it does its magic.
Mexican Fiesta Casserole
My invites to tailgate parties usually come with a condition. I absolutely have to show up with this casserole in hand. Since I can whip it up in about twenty minutes flat using only a skillet and a baking dish, this is one condition I’m only too happy to comply with. Most of the time I make it with lean ground turkey. But you can also swap out the turkey and use lean ground beef. This cheesy baked casserole is packed with Mexican flavor, from the spice of the taco seasoning and tomato salsa right on down to the creamy black beans and sweet corn tortillas. It’s seriously tasty, seriously easy, and seriously, it’s good for you.
Serves 8
Serves 8
2 teaspoons canola oil
½ pound lean ground turkey
1 cup finely chopped onions
1 cup finely chopped zucchini
1 envelope (1¼ ounces) low-sodium taco seasoning
⅔ cup frozen corn kernels
1 cup canned black beans, rinsed and drained
2 cups jarred salsa
8 (6-inch) corn tortillas
1½ cups shredded reduced-fat Mexican cheese blend
¼ cup sliced scallions (white and light green parts only)
½ cup fat-free sour cream (or use low-fat; optional), for serving
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 skillet, heat the oil over medium-high heat. Add the turkey and cook until browned, 5 to 7 minutes. Stir in the onions and zucchini and cook until tender, about 5 minutes. Stir in the taco seasoning, ⅔ cup water, and the corn. Simmer until thickened, about 2 minutes, then stir in the black beans.
In a large skillet, heat the oil over medium-high heat. Add the turkey and cook until browned, 5 to 7 minutes. Stir in the onions and zucchini and cook until tender, about 5 minutes. Stir in the taco seasoning, ⅔ cup water, and the corn. Simmer until thickened, about 2 minutes, then stir in the black beans.
3.
Spread ½ cup of the salsa in the bottom of the baking dish. Lay 4 tortillas over the salsa, and spoon half of the meat mixture on top. Cover with ¾ cup of the salsa and 1 cup of the shredded cheese. Top with 4 more tortillas and add the rest of the meat mixture. Cover with the remaining ¾ cup salsa. Scatter the remaining ½ cup shredded cheese over the top.
Spread ½ cup of the salsa in the bottom of the baking dish. Lay 4 tortillas over the salsa, and spoon half of the meat mixture on top. Cover with ¾ cup of the salsa and 1 cup of the shredded cheese. Top with 4 more tortillas and add the rest of the meat mixture. Cover with the remaining ¾ cup salsa. Scatter the remaining ½ cup shredded cheese over the top.
4.
Bake the casserole until the cheese is melted and bubbling, about 25 minutes. Slice and serve, topped with scallions and sour cream.
Bake the casserole until the cheese is melted and bubbling, about 25 minutes. Slice and serve, topped with scallions and sour cream.
BREAKIN’ IT DOWN
Before: 23g fat, 384 calories
After: 6g fat, 236 calories
After: 6g fat, 236 calories
17g protein | 28g carbohydrate | 4g fiber | 858mg sodium
Nutritional count does not include sour cream for serving.
Go Green
This is one of those dishes where you can sneak in your greens, making it great for kids. The zucchini in this casserole takes on all the great Mexican flavors so kids won’t even know they’re eating something that’s good for them. I like to experiment with other vegetables too. Yellow squash, peas, and cut green beans are equally tasty in place of zucchini.
Low-Country Boil
Well hello, party in a pot! This is classic Carolina cuisine all the way. If you’ve got a big old pot and a heat source, you’ve got yourself the right place to enjoy a Low-Country boil. I can whip up this smoky, spicy one-pot meal just about anywhere, to the delight and amazement of all.
Serves 4
Serves 4
2 tablespoons crab boil
¾ pound small red new potatoes
½ pound cooked spicy chicken sausage, cut into 2-inch pieces
2 ears shucked fresh corn on the cob, cut in half cross-wise
1½ pounds unpeeled large shrimp
Fill a large pot with 3 quarts water and stir in the crab boil. Bring the liquid to a boil over medium-high heat. Stir in the potatoes and sausage and cook over medium heat until the potatoes are almost tender, about 20 minutes. Stir in the corn and cook for 10 minutes more. Add the shrimp and cook until the shrimp are just opaque, 2 to 3 minutes. Drain well and enjoy.
BREAKIN’ IT DOWN
Before: 32g fat, 684 calories
After: 3g fat, 236 calories
After: 3g fat, 236 calories
29g protein | 24g carbohydrate | 3g fiber
Shrimp and Sausage
A Low-Country boil just about always features shrimp and sausage. If you like, though, you can switch out the shrimp for crab or go ahead and use both. I swap out fatty pork sausage for leaner chicken sausage, but I make sure it’s spicy. Low-Country boil absolutely has to have a kick.
Monday-Night Red Beans and Rice
Turkey andouille provides a fair amount of spice, so no need to add hot sauce while cooking this dish. But by all means, pass the hot sauce bottle at the table if you like your beans and rice in true Southern style.
Serves 6
Serves 6
1 tablespoon olive oil
½ pound turkey andouille or other smoked sausage, coarsely chopped
1 medium onion, finely chopped
1 medium green bell pepper, finely chopped
1 garlic clove, finely chopped
2 cans (15½ ounces each) red kidney beans, rinsed and drained
½ cup low-sodium chicken broth
½ teaspoon ground cumin
½ teaspoon dried thyme
1 bay leaf
Freshly ground black pepper to taste
3 cups cooked white rice
Chopped scallions (white and green parts only), for serving
1.
In a medium pot, heat the oil over medium-high heat. Add the sausage, onions, and bell peppers and cook, stirring frequently, until the vegetables are softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds. Add the beans, chicken broth, cumin, thyme, bay leaf, and pepper to taste and bring to a boil. Cover, reduce the heat to medium-low, and simmer for 10 minutes.
In a medium pot, heat the oil over medium-high heat. Add the sausage, onions, and bell peppers and cook, stirring frequently, until the vegetables are softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds. Add the beans, chicken broth, cumin, thyme, bay leaf, and pepper to taste and bring to a boil. Cover, reduce the heat to medium-low, and simmer for 10 minutes.
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