From Mama's Table to Mine (8 page)
Read From Mama's Table to Mine Online
Authors: Bobby Deen
After: 8g fat, 190 calories
8g protein | 24g carbohydrate | 6g fiber | 330mg sodium
Because this dish is so easy to throw together and can be made ahead without the worry of it wilting on you, this is the side salad I turn to for most tailgates, picnics, and barbecues. It’s a knockout served next to any grilled meat or fish.
Serves 4
The Lady’s House Seasoning
blue cheese dressing
Preheat the oven to 400°F and position a rack in the upper third of the oven. Spray a rimmed baking sheet with cooking spray.
In a medium bowl, combine the hot sauce, honey, and butter substitute. Season the chicken pieces with the House Seasoning and add to the hot sauce mixture, tossing to coat.
Place the panko in a deep plate and dredge the chicken, a few pieces at a time, to coat.
Arrange the chicken on the prepared baking sheet and bake, turning once, until well browned on both sides, about 15 minutes total.
In a large bowl, toss the lettuce with the dressing. Divide the lettuce among four plates and top with the chicken.
After: 8g fat, 270 calories
24g protein | 25g carbohydrate | 3g fiber | 844mg sodium
While I love to cook, even I need a meal out now and again. When I do eat out, I have a few ways to keep the extra calories in check. First and foremost, I skip the bread basket. Additionally, I pass on soft drinks and tend to stick with good clean water. What I’ve also found helpful is splitting an entrée with a friend. It’s a great way to automatically cut my calories in half. Meals in most restaurants tend to be so large these days, and eating a whole entrée only leaves me stuffed. So go ahead and share your next entrée with a friend. You’ll also like the effect it has on your bill.
Serves 4 to 6
In a large pot of boiling salted water, cook the broccoli until crisp-tender, about 1 minute. Remove the broccoli with a slotted spoon, reserving the cooking liquid in the pot, and spread out the broccoli on a paper towel–lined baking sheet to drain and dry completely. Once dry, toss with the dressing and the garlic in a large serving bowl.
Bring the water back up to the boil and add the pasta. Cook according to the package directions. Drain well and cool completely.
Add the cooled pasta to the bowl with the broccoli and dressing, along with the mozzarella, tomatoes, basil, and red pepper flakes. Toss to coat and combine.
After: 3g fat, 210 calories
14g protein | 34g carbohydrate | 4g fiber | 526mg sodium
Nutritional count based on 5 servings
To avoid calorie and carb overload in pasta salads, I always add more veggies and less pasta. I keep the cheese content down by cutting the mozzarella into smaller pieces. That way I get more cheesy flavor in every bite without the extra calories and fat.
EATING RIGHT IS NOW A WAY OF LIFE FOR ME. And, for the most part, I stick to a healthy diet. But let me be perfectly honest. I am not one to pass up a classic Sunday supper at my Mama’s or brother Jamie’s house. There’s nothing like sitting around the table with my family sharing a home-cooked meal that was made with all the love we feel for one another. These meals are made with food that is rich in flavor, comforting, and, well, usually on the heavy side.
Fortunately, I’ve found a way to turn Sunday food into Monday food when I don’t want something heavy to weigh me down for the week. Waiting all the workweek for a meal you can look forward to just does not cut it. The best way to eat right is to give yourself good choices that
also
satisfy cravings right through the week.
Take, for instance, my
Charleston Shrimp and Grits
. Now, my Mama makes just about the best shrimp and grits I have ever come across, but it’s a dish best saved for a special weekend dinner. Heavy cream and rich tasso sausage are definitely not Monday foods. You get where I’m going here? I, on the other hand, make my shrimp and grits with fat-free half-and-half and lean Canadian bacon. It’s equally delicious, yet only 211 calories and 6 grams of fat per serving.
When we were growing up in Georgia, meat had a starring role in most of our family meals. These days, I try to keep the meat portions smaller and fill out the plate with vegetables, fruit, and whole grains as much as possible. When I’m craving a hearty piece of meat, I turn to
Roasted Pork Tenderloin with Apples
. I love the way the apples and pork marry so well together. The apples soak up all the meaty pork flavor that I find myself dreaming about so often. Dishes like this will make you forget you’re eating your midweek meal.
As an added bonus, all the recipes in this chapter make for great leftovers. And that’s important during the week, when time is short.
Sunday Roast Chicken
, for instance, is the perfect addition to any salad or a great starting point for a chicken salad sandwich. If you’re cooking for a family, put two chickens in the oven next time. That way you’ll have one for dinner that night and the other for leftovers all week.
Dishes like
Chicken Divan
and
Old-fashioned Meat Loaf
are the kind of food that brings the whole family running to the table, whether it’s Sunday or Tuesday. It’s the food you crave, made better for you. But most important, this is the food that satisfies during the week, while still allowing you to splurge on the weekend. My Mama will be so relieved.
Buttermilk Mashed Potatoes
so that I can sop up all the creamy gravy with my mash.
Serves 4
The Lady’s House Seasoning
In a large skillet, heat the oil over medium-high heat. Season the chicken with ¼ teaspoon of the House Seasoning, add it to the skillet, and cook until golden, about 2 minutes per side. Set the chicken aside on a plate.
Add the onions to the skillet, reduce the heat to medium, and cook, stirring frequently, until softened, 7 to 8 minutes. Sprinkle the flour over the onions and stir for a minute to incorporate. Add the chicken broth, evaporated milk, white wine, thyme, and the remaining ¼ teaspoon House Seasoning. Raise the heat to high and bring the mixture to a boil, stirring constantly. Cook until thickened, about 2 minutes.
Return the chicken to the skillet, spooning the sauce over the top of the chicken. Cover the skillet, reduce the heat to medium-low, and simmer gently until the chicken is cooked through, about 10 minutes.
After: 9g fat, 247 calories
28g protein | 14g carbohydrate | .75g fiber | 490mg sodium
Most chicken breasts these days will tend to be a bit larger than 4 ounces, so if you are counting calories and your fillets look big, be sure to trim them down to keep this recipe in balance. But don’t toss your trimmings. Save them in the fridge or freezer for your next stir-fry, or add them to your next soup.
