From Mama's Table to Mine (18 page)
Read From Mama's Table to Mine Online
Authors: Bobby Deen
1.
In a medium nonstick skillet, heat the oil over medium heat. Add the onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds more. Add the spinach and pepper to taste and stir until the spinach is heated through.
In a medium nonstick skillet, heat the oil over medium heat. Add the onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds more. Add the spinach and pepper to taste and stir until the spinach is heated through.
2.
Turn the heat to medium-low and add the yogurt, cream cheese, and lemon juice. Stir until the cream cheese is melted and the spinach is warmed through.
Turn the heat to medium-low and add the yogurt, cream cheese, and lemon juice. Stir until the cream cheese is melted and the spinach is warmed through.
BREAKIN’ IT DOWN
Before: 15g fat, 185 calories
After: 2.5g fat, 93 calories
After: 2.5g fat, 93 calories
7g protein | 10g carbohydrate | 2g fiber | 350mg sodium
Give It a Squeeze
Make sure you get as much water as you can out of the spinach before you add it to the skillet. Place it in a colander and give it several good squeezes with your hands, just like you’re wringing out the laundry.
Broccoli Soufflé
Now I know that soufflés have a reputation for being temperamental and tricky to pull off, but the truth is, this soufflé couldn’t be easier. Just whip up your egg whites to form soft peaks and fold them gently through the batter so that they don’t deflate, and your soufflé will be a light and airy thing of beauty. The slightly sour, tangy taste of the goat cheese pairs so nicely with the bright lemon rind and the earthy broccoli.
Serves 6
Serves 6
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 cup 1% milk
½ teaspoon grated lemon zest
¼ teaspoon dried oregano
Freshly ground black pepper to taste
4 large eggs, separated
4 ounces goat cheese, crumbled
1 cup cooked broccoli florets, coarsely chopped
2 large egg whites
1.
Preheat the oven to 400°F and position a rack in the lower third of the oven. Lightly spray a 2½-quart soufflé dish or deep casserole with cooking spray.
Preheat the oven to 400°F and position a rack in the lower third of the oven. Lightly spray a 2½-quart soufflé dish or deep casserole with cooking spray.
2.
In a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook, stirring, for 1 minute. Whisk in the milk, bring to a boil, and cook, stirring constantly with the whisk, until thickened, about 2 minutes. Stir in the lemon zest, oregano, and pepper to taste.
In a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook, stirring, for 1 minute. Whisk in the milk, bring to a boil, and cook, stirring constantly with the whisk, until thickened, about 2 minutes. Stir in the lemon zest, oregano, and pepper to taste.
3.
Pour the hot mixture into a large bowl and beat in the egg yolks, one at a time, whisking constantly so that they don’t cook. Whisk until they are completely incorporated, then whisk in the goat cheese and broccoli.
Pour the hot mixture into a large bowl and beat in the egg yolks, one at a time, whisking constantly so that they don’t cook. Whisk until they are completely incorporated, then whisk in the goat cheese and broccoli.
4.
In the bowl of an electric mixer fitted with the whisk attachment, beat the 6 egg whites on high speed until frothy. Add a pinch of salt and continue beating until soft peaks form.
In the bowl of an electric mixer fitted with the whisk attachment, beat the 6 egg whites on high speed until frothy. Add a pinch of salt and continue beating until soft peaks form.
5.
Using a rubber spatula, gently fold one-third of the beaten egg whites into the broccoli mixture until incorporated. Gently fold in the remaining egg whites. Pour into the prepared dish and bake for 30 minutes, or until puffed and golden.
Using a rubber spatula, gently fold one-third of the beaten egg whites into the broccoli mixture until incorporated. Gently fold in the remaining egg whites. Pour into the prepared dish and bake for 30 minutes, or until puffed and golden.
BREAKIN’ IT DOWN
Before: 19g fat, 467 calories
After: 11g fat, 177 calories
After: 11g fat, 177 calories
10g protein | 7g carbohydrate | 1g fiber | 160mg sodium
Quick Whisk
To make quick work of beating egg whites to soft peaks, bring your eggs to room temperature before beating. Also, make sure the bowl you are beating them in is perfectly clean. Lastly, don’t skip the pinch of salt. It will help speed you on your way.
Mediterranean Grilled Veggies
Sweet, smoky, tender vegetables can be created only on the grill. This colorful medley of vegetables is the perfect accompaniment to a fine piece of grilled meat. It is also great to have in the fridge to add to sandwiches and salads throughout the week.
Serves 4
Serves 4
1 tablespoon red wine vinegar
½ teaspoon dried oregano
½ teaspoon dried basil
⅛ teaspoon crushed red pepper flakes
3 tablespoons olive oil
1 medium yellow summer squash, thinly sliced lengthwise
1 medium zucchini, thinly sliced lengthwise
1 small eggplant, thinly sliced lengthwise
¾ teaspoon salt
¼ cup crumbled fat-free feta cheese (or use low-fat; optional)
1.
In a small bowl, whisk together the vinegar, oregano, basil, and red pepper flakes. Whisk in the oil. Arrange the sliced squash, zucchini, and eggplant in a single layer on a rimmed baking sheet. Brush both sides of the vegetables lightly with the marinade. Cover and let stand for 20 minutes.
In a small bowl, whisk together the vinegar, oregano, basil, and red pepper flakes. Whisk in the oil. Arrange the sliced squash, zucchini, and eggplant in a single layer on a rimmed baking sheet. Brush both sides of the vegetables lightly with the marinade. Cover and let stand for 20 minutes.
2.
Spray the grill grate with cooking spray and preheat the grill to medium-high heat. Sprinkle the vegetables with the salt. Place on the grill and cook, covered, until lightly charred and tender, 2 to 3 minutes per side. Place on a serving platter, sprinkle with the feta, and serve.
Spray the grill grate with cooking spray and preheat the grill to medium-high heat. Sprinkle the vegetables with the salt. Place on the grill and cook, covered, until lightly charred and tender, 2 to 3 minutes per side. Place on a serving platter, sprinkle with the feta, and serve.
BREAKIN’ IT DOWN
Before: 16g fat, 203 calories
After: 10g fat, 150 calories
After: 10g fat, 150 calories
6g protein | 11g carbohydrate | 5g fiber | 579mg sodium
In the Basket
The easiest way to grill vegetables is using a grill basket. That way you can get the vegetables right onto the grate (where they’ll get nicely charred) without worrying about them slipping through into the fire.
Golden Crunchy Okra
Now don’t go flipping past this recipe because the okra isn’t fried. I reckon this baked version is just as tasty. The high heat creates a crispy cornmeal crust while keeping the okra tender inside. When I feel like a snack, I turn to these crunchy treats to satisfy my craving. And satisfy they do.
Serves 4
Serves 4
⅔ cup 1% buttermilk
⅔ cup fine cornmeal
½ teaspoon salt
⅛ teaspoon cayenne pepper
½ pound okra, trimmed
1.
Preheat the oven to 400°F. Spray a rimmed baking sheet generously with cooking spray.
Preheat the oven to 400°F. Spray a rimmed baking sheet generously with cooking spray.
2.
Place the buttermilk in a shallow bowl. In a separate bowl, whisk together the cornmeal, salt, and cayenne.
Place the buttermilk in a shallow bowl. In a separate bowl, whisk together the cornmeal, salt, and cayenne.
3.
Dip the okra first in the buttermilk, then in the cornmeal mixture. Place the okra on the prepared baking sheet. Spray the tops and sides of the okra with cooking spray. Bake until golden, 10 to 15 minutes.
Dip the okra first in the buttermilk, then in the cornmeal mixture. Place the okra on the prepared baking sheet. Spray the tops and sides of the okra with cooking spray. Bake until golden, 10 to 15 minutes.
BREAKIN’ IT DOWN
Before: 5g fat, 209 calories
After: .5g fat, 73 calories
After: .5g fat, 73 calories
3g protein | 14g carbohydrate | 3g fiber | 446mg sodium
Buttermilk Bath
Soaking okra in buttermilk is an old Southern technique for reducing the natural sliminess of this vegetable. If you have a little more time on your hands, go ahead and soak the okra for as long as 30 minutes. The lactic acid in the buttermilk will do its job on the okra to even further reduce the chances of that slimy texture coming out.
Big Ol’ Pot of Greens
I don’t think there is a side dish that says Southern cooking quite like a big ol’ pot of greens. And collards are my greens of choice. Some Southern cooks swear you need to cook your collards all day long to get them to just the ideal silky texture. But I think twenty minutes is just about right. More important are the smoked turkey neck or wings and the hot sauce. All that fine smoky flavor topped off with a spicy hit of hot sauce is really what makes this dish sing.
Serves 6
Serves 6
1 tablespoon unsalted butter
1 Vidalia or other sweet onion, halved and thinly sliced
½ pound smoked turkey neck or wings
2½ cups low-sodium chicken broth
2 pounds collard greens, stems removed and leaves cut into ½-inch strips
½ teaspoon salt
Hot sauce to taste
1.
In a large pot, melt the butter over medium heat. Add the onions and cook, stirring, until almost soft, about 5 minutes. Add the turkey and the chicken broth and simmer gently for 20 minutes.
In a large pot, melt the butter over medium heat. Add the onions and cook, stirring, until almost soft, about 5 minutes. Add the turkey and the chicken broth and simmer gently for 20 minutes.
2.
Stir in the greens and cook until tender, 15 to 20 minutes. Season with the salt and hot sauce and serve.
Stir in the greens and cook until tender, 15 to 20 minutes. Season with the salt and hot sauce and serve.
BREAKIN’ IT DOWN
Before: 34g fat, 471 calories
After: 5g fat, 149 calories
After: 5g fat, 149 calories
14g protein | 12g carbohydrate | 6g fiber | 296mg sodium
Nutritional count does not include hot sauce to taste.
Georgia Sweets
Vidalias are a source of great pride to native Georgia folk. But I realize that you may not be able to get them where you live. If that’s the case, some other onions that will do in a pinch include Super Sweets from Texas, Maui sweets from Hawaii, or Walla Walla sweets from Washington State.
Almost-Famous Tomato Pie
The original famous tomato pie belongs, of course, to my Mama. But I think this tomato pie right here might just be knocking on fame’s door. I like to bring this pie to picnics and barbecues because it’s best eaten outside at room temperature on a beautiful day.
Serves 8
Serves 8
1 (9-inch) whole-wheat pie shell
1 teaspoon cornstarch
1 cup fat-free Greek yogurt (or use low-fat; optional)
¼ cup light mayonnaise
2 cups crumbled feta cheese
⅓ cup finely chopped scallions (white and light green parts only)
4 medium tomatoes, seeded and thickly sliced
¾ teaspoon
The Lady’s House Seasoning
The Lady’s House Seasoning
⅓ cup loosely packed fresh basil, coarsely chopped
1.
Preheat the oven to 350°F.
Preheat the oven to 350°F.
2.
Bake the pie shell for 10 minutes.
Bake the pie shell for 10 minutes.
3.
Meanwhile, in a medium bowl, sprinkle the cornstarch over the yogurt and stir until thoroughly combined. Stir in the mayonnaise, feta, and scallions.
Meanwhile, in a medium bowl, sprinkle the cornstarch over the yogurt and stir until thoroughly combined. Stir in the mayonnaise, feta, and scallions.
4.
In the baked pie shell, layer the tomatoes, House Seasoning, and basil. Spoon the feta mixture over the top, using the back of the spoon to spread it evenly.
In the baked pie shell, layer the tomatoes, House Seasoning, and basil. Spoon the feta mixture over the top, using the back of the spoon to spread it evenly.
5.
Bake for 45 minutes, or until golden brown along the edges of the topping. Let stand on a wire rack for 10 minutes before serving.
Bake for 45 minutes, or until golden brown along the edges of the topping. Let stand on a wire rack for 10 minutes before serving.
BREAKIN’ IT DOWN
Before: 31g fat, 428 calories
After: 16g fat, 261 calories
After: 16g fat, 261 calories
11g protein | 19g carbohydrate | 2g fiber | 726mg sodium
Subs ’n Swaps
I love this pie with feta cheese, but it really lends itself to any old cheese you have a hankering for. Try swapping out the feta and basil for part-skim mozzarella and oregano or, for a Tex-Mex flavor, add in low-fat Monterey Jack and cilantro.
Buttermilk Mashed Potatoes
These mashed potatoes are so full of flavor, you’ll actually forget there’s no butter in them. That’s because of my secret ingredient: low-fat garlic and herb cheese. The cheese brings so much rich, creamy flavor that I realized I didn’t even need the butter, making my job of lightening up this recipe that much easier.
Serves 4
Serves 4
1½ pounds russet potatoes, peeled and cut into chunks
¾ cup 1% buttermilk
½ cup Boursin Light Garlic & Herbs cheese
Freshly ground black pepper to taste
1.
In a large pot, cover the potatoes 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 return the potatoes to the pot.
In a large pot, cover the potatoes 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 return the potatoes to the pot.
2.
Meanwhile, in a small saucepan, gently warm the buttermilk (make sure you don’t let it get too hot or it will separate).
Meanwhile, in a small saucepan, gently warm the buttermilk (make sure you don’t let it get too hot or it will separate).
3.
Using a potato masher, mash the warmed buttermilk and the cheese into the potatoes until you reach the consistency you like (it’s okay if you like ’em lumpy!). Season to taste with pepper.
Using a potato masher, mash the warmed buttermilk and the cheese into the potatoes until you reach the consistency you like (it’s okay if you like ’em lumpy!). Season to taste with pepper.
BREAKIN’ IT DOWN
Before: 18g fat, 330 calories
After: 5g fat, 217 calories
After: 5g fat, 217 calories
7g protein | 39g carbohydrate | 3g fiber | 115mg sodium
Smooth Operator
If you’re after a smoother style of mash, I recommend getting yourself a ricer or food mill. They’re great little appliances that make it easy to create smooth restaurant-style mashed potatoes right in your own kitchen.
Twice-Baked Cheddar Potatoes
I’ll wager that your mama used to make you a version of these potatoes when you were young. And I’ll bet it was chock-full of sour cream and butter! I’ve got fond memories of that, for sure. Well, here it is again, my good friend Greek yogurt coming to the rescue so that I can enjoy a childhood favorite. While my Mama would sprinkle the grated Cheddar on top of the potato, I stir it into the potato mixture so that I can replace some of the fat I’ve taken out by removing the butter and sour cream. These potatoes are hearty and warming, perfect on a cold winter day.
Serves 4
Serves 4
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