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Good ForYour SoulFoodCookbook
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Table of ContentsHealthy Substitutions . 5Other Possible Substitutions . 6Abbreviations & Measurement Equivalents . 11MyPlate . 12Sodium Cutting Tips & Other Everyday Healthy Eating Tips . 15Reading a Nutrition Label . 16Wholesome Breads . 17Cornbread .19Cornmeal Pancakes .21Homestyle Biscuits .23Soul-Healthy Cornbread .25Vegetables & Sides . 27Autumn Vegetable Succotash .29Baked Beans.31Candied Yams .33Classic Macaroni and Cheese .35Coleslaw .37Collard Greens .39Fruit Coleslaw .41Roasted Tomatoes and Herbs .43Seared Greens .45Smothered Greens .47South of the Border Salad .49Spicy Okra .513
Spinach, Tomatoes, and Corn .53Three Bean Salad .55Savory Meats . 5720-Minute Chicken Creole.59Baked Pork Chops .61Catfish Stew and Rice .63Crispy Oven-Fried Chicken .65Easy Chicken and Dumplings .67Orange Pork Chops .69Oven-Fried Fish .71Quick Tuna Casserole .73Slow-Cook Barbecue .75Spicy Barbecued Chicken .77Turkey Meatloaf.79Delicious Desserts . 81Breakfast Pumpkin Cookies .83Blueberry Coffee Cake .85Southern Banana Pudding .87Sweet Potato Custard .89Sweet Potato Pie .91July 20124
Healthy SubstitutionsInstead of ThisUse ThisWhole milk or 2% milkFat-free skim milk or low fatmilk½ cup of butter, lard, shortening,or oil (when baking)1 cup of butter, lard, shortening,or oil (when baking)Refined grainsCanned vegetablesPrepared seasonings, saltWhole milk in sauces3 ripe mashed bananas1 cup applesauceWhole wheatFrozen vegetables, lowsodium canned vegetablesHerbs, spices, salt-freeseasoningThicken sauces withevaporated non-fat milkProcessed meats high in saturatedLean cuts of beef and pork,fat like hot dogs, bacon andcuts with “loin” or “round”salamiFryingBake, broil, roast, or stewHigher fat cheeses like whole Lower fat cheese options likemilk mozzarella cheesepart-skim mozzarella cheeseFull fat yogurtLow fat or fat free yogurtOne whole eggTwo egg whites5
Other Possible arch1 tsp1 tbsp flour OR 1 tsp cornstarchBaking powder1 tsp¼ tsp baking soda plus ½ tsp cream of tartar OR ¼ tspbaking soda plus ½ cup buttermilk (decrease liquid by½ cup)Beer1 cup1 cup nonalcoholic beer or chicken brothBrandy¼ cup1 tsp imitation brandy extract plus enough water tomake ¼ cupBread crumbs1 cup1 cup cracker crumbs, matzo meal, or ground oatsBroth-beef orchicken1 cup1 bouillon cube plus 1 cup boiling water OR 1 tbspsoy sauce plus enough water to make 1 cup OR 1 cupvegetable brothBrown sugar1 cup,packed1 cup white sugar plus ¼ cup molasses (decreaseliquid by ¼ cup) OR 1 cup white sugar OR 1 ¼ cupsconfectioners' sugarButtermilk1 cup1 cup yogurt OR 1 tbsp lemon juice or vinegar plusenough milk to make 1 cupCheddar cheese,shredded1 cup1 cup shredded Colby or Monterey Jack cheeseChervil-fresh,chopped1 tbsp1 tbsp chopped fresh parsleyChicken base1 tbsp1 cup canned or homemade chicken broth or stock.(decrease liquid by 1 cup)Chocolate chipssemisweet1 cup1 cup chocolate candies, other flavored chips,chopped nuts, or dried fruit6
IngredientSizeSubstitutionChocolatesemisweet1 oz1 (1oz) square of unsweetened chocolate plus 4 tspsugar OR 1oz semisweet chocolate chips plus 1 tspshorteningChocolateunsweetened1 oz3 tbsp unsweetened cocoa plus 1 tbsp shortening orvegetable oilCocoa¼ cup1 (1oz) square unsweetened chocolateCondensed1 (10.75cream ofoz) canmushroom soup1 (10.75oz) can condensed cream of celery, cream ofchicken, or golden mushroom soupCorn syrup1 cup1 ¼ cup white sugar plus ⅓ cup water OR 1 cuphoneyCottage cheese1 cup1 cup farmer's cheese or ricotta cheeseCracker crumbs1 cup1 cup bread crumbs, matzo meal, or ground oatsCream-half andhalf1 cup7/8 cup milk plus 1 tbsp butterCream-heavy1 cup1 cup evaporated milk OR ¾ cup milk plus ⅓ cupbutterCream-light1 cup1 cup evaporated milk OR ¾ cup milk plus 3 tbspbutterCream-whipped1 cup1 cup frozen whipped topping, thawedCream cheese1 cup1 cup pureed cottage cheese OR 1 cup plain yogurt,strained overnight in a cheeseclothCream of tartar1 tsp2 tsp lemon juice or vinegarEgg2 ½ tbsp of powdered egg substitute plus 2 ½ tbsp1 wholewater OR ¼ cup liquid egg substitute OR ¼ cup(3 tbsp or silken tofu pureed OR 3 tbsp mayonnaise OR half a1.7 oz) banana mashed with ½ tsp baking powder OR 1 tbsppowdered flax seed soaked in 3 tbsp waterEvaporated milk1 cup1 cup light creamFats for baking1 cup1 cup applesauce or fruit pureeFlour-bread1 cup1 cup all-purpose flour plus 1 tsp wheat gluten7
IngredientSizeSubstitutionFlour-cake1 cup1 cup all-purpose flour minus 2 tbspFlour-self-rising1 cup7/8 cup all-purpose flour plus 1 ½ tsp baking powderand ½ tsp of saltGarlic1 clove⅛ tsp garlic powder OR ½ tsp granulated garlic OR ½tsp garlic salt-reduce salt in recipeGelatin,granulated1 tbsp2 tsp agar-agarGinger-dry1 tsp2 tsp chopped fresh gingerGinger-fresh,minced1 tsp½ tsp ground dried gingerGreen onion,chopped½ cup½ cup chopped onion, leek, or shallotsHazelnuts,whole1 cup1 cup macadamia nuts or almondsHerbs-fresh,chopped1 tbsp1 tsp (chopped or whole leaf) dried herbsHerring8 oz8oz of sardinesHoney1 cup1 ¼ cup white sugar plus ⅓ cup water OR 1 cup cornsyrupHot peppersauce1 tsp¾ tsp cayenne pepper plus 1 tsp vinegarKetchup1 cup1 cup tomato sauce plus 1 tsp vinegar plus 1 tbspsugarLard1 cup1 cup shortening or butter OR 7/8 cup vegetable oilLemon grassfresh2 stalks1 tbsp lemon zestLemon juice1 tsp½ tsp vinegar OR 1 tsp white wine OR 1 tsp limejuiceLemon zest1 tsp½ tsp lemon extract OR 2 tbsp lemon juiceLime juice1 tsp1 tsp vinegar, white wine, or lemon juice8
IngredientSizeSubstitutionLime zest1 tsp1 tsp lemon zestMacadamia nuts1 cup1 cup almonds or hazelnutsMace1 tsp1 tsp nutmegMargarine1 cup1 cup shortening plus ½ tsp salt OR 1 cup butter OR7/8 cup vegetable oil plus ½ tsp salt OR 7/8 cup lardplus ½ tsp saltMayonnaise1 cup1 cup sour cream or plain yogurtMilk-whole1 cup1 cup soy or rice milk OR 1 cup water or juice OR ¼cup dry milk powder plus 1 cup water OR ⅔ cupevaporated milk plus ⅓ cup waterMint-fresh,chopped¼ cup1 tbsp dried mint leavesMolasses1 cupMix ¾ cup brown sugar and 1 tsp cream of tartarMustardprepared1 tbspMix together 1 tbsp dried mustard, 1 tsp water, 1 tspvinegar and 1 tsp sugarOnion, chopped1 cup1 cup chopped green onions, shallots, or leeks OR ¼cup dried minced onion or onion powderOrange juice1 tbsp1 tbsp other citrus juiceOrange zest1 tbsp½ tsp orange extract or 1 tsp lemon juiceParmesancheese, grated½ cup½ cup grated Asiago or Romano cheeseParsley-fresh,chopped1 tbsp1 tbsp chopped fresh chervil OR 1 tsp dried parsleyPepperoni1 oz1 oz salamiRaisin1 cup1 cup dried currants, cranberries or pitted prunesRice-white,cooked1 cup1 cup cooked barley, bulgur, brown rice, or wild riceRicotta1 cup1 cup dry cottage cheese or silken tofuRum1 tbsp½ tsp rum extract, plus enough water to make 1 tbspSaffron¼ tsp¼ tsp turmeric9
IngredientSizeSubstitutionSalami1 oz1oz pepperoniShallots,chopped½ cup½ cup chopped onion, leek, or green onionShortening1 cup1 cup butter OR 1 cup margarine minus ½ tsp saltfrom recipeSour cream1 cup1 cup plain yogurt OR 1 tbsp lemon juice or vinegarplus enough cream to make 1 cup OR ¾ cupbuttermilk mixed with ⅓ cup butterSour milk1 cup1 tbsp vinegar or lemon juice mixed with enough milkto make 1 cup: Let stand 5 minutes to thickenSoy sauce½ cup4 tbsp Worcestershire sauce mixed with 1 tbsp waterStock-beef orchicken1 cup1 cube beef or chicken bouillon dissolved in 1 cupwaterSweetened1 (14 oz)condensed milkcan¾ cup white sugar mixed with ½ cup water and 1 ⅛cups dry powdered milk: Bring to a boil and cook,stirring frequently, until thickened, about 20 minutesVegetable oilfor baking1 cup1 cup applesauce or fruit pureeVegetable oilfor frying1 cup1 cup lard or vegetable shorteningVinegar1 tsp1 tsp lemon or lime juice OR 2 tsp white wineWhite sugar1 cup1 cup brown sugar OR 1 ¼ cups confectioners' sugarOR ¾ cup honey or corn syrupWine1 cup1 cup chicken or beef broth OR 1 cup fruit juicemixed with 2 tsp vinegar OR 1 cup waterYeast-active dryYogurt1 (.25 oz) 1 cake compressed yeast OR 2 ½ tsp active dry yeastpackageOR 2 ½ tsp rapid rise yeast1 cup1 cup sour cream, buttermilk or sour milk10
Abbreviations(s) What It Stands Fortsp or ttbsp or Tc or Cminhrdozpkbuoz or OZlb or #kggmmgptqtgalml or mLl or Lteaspoontablespooncupminute (60 seconds)hour (60 grampintquartgallonmilliliterliterThis Measurement Equals This Measurement3 tsp4 tbsp5 tbsp 1 tsp8 tbsp1 jigger1 cup2 cups2 pints4 quarts16 ouncesDash or pinch8 quarts4 pecks1 tbsp¼ cup⅓ cup½ cup1 ½ fluid ounces½ pint or 8 fluid ounces1 pint or 16 fluid ounces1 quart or 32 fluid ounces1 gallon1 poundless than ⅛ of a teaspoon1 peck1 bushel11
MyPlateMyPlate is the food icon to show individuals what a healthy plate should look like.The categories on the plate include: fruits, vegetables, grains, protein, and dairy.Half of our plate should be fruits and vegetables while the other half is divided intograins and protein. Grains include breads, cereals, pastas, and rice. Proteins includemeats, poultry, fish, tofu, nuts, and beans. Dairy includes milk, yogurt and cheese.12
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Sodium Cutting TipsDon’t use instant products or mixes that contain saltDon’t have the salt shaker on the tableUse as little salt in cooking as possiblePrepare foods at home so you know how much salt is in yourmealsSeason foods with lemon or lime juice, peppers, onions,garlic, spices, and herbsReplace salt with herbs when cookingOther Everyday Healthy Eating TipsDrain the fat off of cooked, ground meatEat fish regularlyLimit consumption of cookies, crackers, pies, muffins,doughnuts, cakes, and French fries. These foods containtrans fats which is bad for your body.Use oils such as canola, olive, vegetable, and soybean inrecipes and for sautéingMake salad dressing with olive, canola or vegetable oils.Use noncaloric sweeteners in drinks and when bakingTry nonfat or low fat salad dressingsTrim all fat from meat before cooking it and also remove theskin from chicken or turkeyIf you are deep frying, make sure the oil temperature is highand that you don’t put too much food in at once, whichcauses the food to absorb oil instead of instantly searing.15
Reading a Nutrition LabelStart HereCheck the size of asingle serving &how manyservings are in thepackageCheck These!Limit These- Saturated fat lessthan 20g/day- Trans fat lessthan 2g/day- Cholesterol lessthan 300mg/day- Sodium/salt lessthan 2000mg/dayGet Enough ofThese- Dietary fiber atleast 20-35g/day(14g for every1000 calories thatyou eat)- Vitamins &Minerals: 100%If you eat doublethe servings, youdouble the calories& nutrientsUse These as aGuideIt tells you the %of each nutrient ina single serving.* Want to consumeless of a nutrient(saturated fat,cholesterol,sodium), choosefood with a lower%DV, 5% or lessis low.* Want to consumemore of a nutrient(fiber), choosefoods with a higher%DV, 20% ormore is high.16
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CornbreadYield: 12 servingsServing size: 2 inch squareIngredients1 cup cornmeal1 cup flour (all purpose)2 tbsp sugar1 tbsp baking powder1egg¼ cup vegetable oil1 cup skim-milkInstructions1. Heat oven to 425 degrees. Grease 8 or 9inch square pan.2. Measure cornmeal, flour, sugar, and baking powder into alarge mixing bowl. Stir to combine ingredients.3. Crack egg into a small bowl and beat with a fork to combine.4. Add egg, oil, and milk to flour mixture. Mix until ingredientsare well blended.5. Pour batter into prepared pan.6. Bake 20 to 25 minutes, until firm to touch or wooden pickinserted in the center comes out clean.*Modify it: Buttermilk (Use only 2 tsp baking powder and add ¼ tspbaking soda. Use 1 cup buttermilk for the skim milk); Whole wheat (Use½ cup all purpose flour and ½ cup whole wheat flour); Extra corny (Add1 cup kernels with the milk); Cheesy (Add ½ cup shredded cheddarcheese with the milk); Muffins (Pour batter into prepared muffin cups.Bake 20 minutes at 400 degrees)Source: Cornell Cooperative Extension, Division of Nutritional Sciences, Cooking Up FunMuffins & More19
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Cornmeal PancakesYield: 20 servingsServing size: 1 pancakeIngredients2 cups cornmeal1 tsp baking powder½ tsp baking soda1 tsp salt1 tsp sugar2 tbsp margarine or butter1 cup evaporated milk1 tbsp vinegar1eggInstructions1. Mix cornmeal, baking powder, baking soda, salt, and sugar2. Add margarine or butter to cornmeal mixture. Bring water toa boil. Measure 1¾ cups boiling water and add to cornmealmixture. Beat until well mixed.3. Pore evaporated milk into a small bowl and add the vinegar.Stir milk and vinegar mixture into cornmeal mixture. Beat tomix well. Beat in egg.4. Heat griddle or fry pan. Pan is hot when a drop of water"dances." Grease pan lightly.5. Pour batter onto griddle or fry pan. Use about 3 tbsp of batterfor each pancake. Cook until top is covered with bubbles andthe bottom is brown. Loosen edges of each pancake allaround. Turn pancakes over and brown other side.Source: USDA Consumer and Marketing Service, Smart Shopper Recipe Food Trades Staff21
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Homestyle BiscuitsYield: 15 servingsServing size: 1 biscuitIngredients2 cups flour (all purpose)2 tsp baking powder¼ tsp baking soda¼ tsp salt2 tbsp sugar⅔ cup buttermilk (low-fat)3 tbsp vegetable oilInstructions1. Preheat oven to 450 degrees.2. In medium bowl, combine flour, bakingpowder, baking soda, salt, and sugar.3. In small bowl, stir together buttermilk and oil.4. Pour over flour mixture and stir until well mixed.5. On lightly floured surface knead dough gently for 10–12strokes.6. Roll or pat dough to ¾-inch thickness.7. Cut with a 2-inch round biscuit or cookie cutter, dippingcookie cutter in flour between cuts.8. Transfer biscuits to an ungreased baking sheet.9. Bake for 12 minutes or until golden brown. Serve warm.Source: US Department of Health and Human Services National Institutes of Health, NationalHeart, Lung and Blood Institute, Heart Healthy Home Cooking: African American Style23
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Soul-Healthy CornbreadYield: 12 servingsServing size: 1/12 of recipeIngredients1 cup cornmeal1 cup all purpose flour½ cup sugar2 tsp baking powder½ tsp salt1 cup low-fat buttermilk½ cup applesauce, unsweetened½ cup egg whites2 tbsp vegetable oilInstructions1. Preheat oven to 400 degrees. Lightly spray an 8 inch squarepan with vegetable oil cooking spray.2. Mix dry ingredients in a medium-sized mixing bowl.3. Add the rest of the ingredients and mix well by hand.4. Pour the batter into the sprayed pan and shake to make itlevel.5. Bake until a toothpick inserted in the center comes out clean,about 25 minutes. Allow to cool, then cut into 12 squares.Source: Food and Health Communications, Inc., Cooking Demo II, p.16625
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Autumn Vegetable SuccotashYield: 8 servingsServing size: ⅛ of a recipeIngredients¼ cup olive oil1 cup onion (diced)2garlic cloves (finely chopped)2 cups bell pepper (red, diced)2 cups zucchini (diced)2 cups summer squash (yellow, diced)3 cups lima beans (frozen)3 cups corn kernels (frozen)2 tbsp sage (fresh, coarsely chopped)Instructions1. In a skillet over medium-high heat, add oil2. Add onion; cook until translucent (2 minutes). Add garlic,bell peppers, zucchini, squash, lima beans, and corn.3. Season as desired; cook, stirring, until vegetables are tender(about 10 minutes). Stir in sage and serve.Source: Centers for Disease Control and Prevention, More Matters Recipes29
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Baked BeansYield: 6 servingsServing size: 1/6 of a recipeIngredientsnavy, kidney or lima beans1½ cup(dry, sorted and rinsed)2 cups water2 cups apple juice1 tsp salt2 tbsp molasses½ cup ketchup2 tsp vinegar1 tsp mustard, driedInstructions1. Combine apple juice and water. Bring to a boil.2. Add beans and simmer for 2½ hours until beans are tender.3. Drain beans, reserve the liquid.4. Put beans and other ingredients in greased baking dish.5. Cover and bake at 250 degrees for 3 to 4 hours.6. Uncover the last hour of baking and add some reserved liquidif beans become dry.Source: Washington State WIC Program, The Bold and Beautiful Book of Bean Recipes31
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Candied YamsYield: 6 servingsServing size: ¼ cupIngredients1½ cup yams¼ cup brown sugar (packed)1 tsp flour (sifted)¼ tsp salt¼ tsp cinnamon (ground)¼ tsp orange peel1 tsp tub margarine (soft, unsalted)½ cup orange juiceInstructions1. Preheat oven to 350 degrees.2. Cut yams in half and boil until tender but firm (about 20minutes). When cool enough to handle peel and slice into ¼inch thickness.3. Combine sugar, flour, salt, cinnamon, nutmeg, and gratedorange peel.4. Place half of sliced yams in medium-sized casserole dish.Sprinkle with spiced sugar mixture.5. Dot with half the amount of margarine.6. Add second layer of yams, using the rest of the ingredients inthe order above. Add orange juice.7. Bake uncovered for 20 minutes.Source: US Department of Health and Human Services National Institutes of Health, NationalHeart, Lung and Blood Institute, Heart Healthy Home Cooking: African American Style.33
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Classic Macaroni and CheeseYield: 8 servingsServing size: ½ cupsIngredients2 cups macaroni½ cup onion (chopped)½ cup evaporated milk, nonfat1egg (medium, beaten)¼ tsp black pepper1¼ cup shredded low fat sharp cheddarcooking oil sprayInstructions1. 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.3. Preheat oven to 350 degrees.4. Lightly spray saucepan with nonstick cooking oil spray.5. Add onions to saucepan and sauté for about 3 minutes.6. In another bowl, combine macaroni, onions, and theremaining ingredients and mix thoroughly.7. Transfer mixture into casserole dish.8. Bake for 25 minutes or until bubbly. Let stand for 10 minutesbefore serving.Source: National Heart, Lung and Blood Institute (NHLBI), Heart Healthy Home CookingAfrican American Style35
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ColeslawYield: 4 servingsServing size: ¾ cupIngredients2 cups cabbage (shredded)¼ cup cider vinegar¼ cup water2 tbsp sugar½ tsp mustard¼ tsp black pepperInstructions1. Wash and shred the cabbage with a knifeor grater. Put in a mixing bowl.2. Bring the vinegar and water to a boil in the saucepan. Removefrom heat and add other ingredients except cabbage to thesaucepan.3. Continue to cook this mixture in the saucepan until the sugaris dissolved and hot, and then pour over the shreddedcabbage.4. Toss. Refrigerate until chilled to blend flavors.Source: Michigan State University Cooperative Extension Service, Eating Right is BasicNutrition Education Program37
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Collard GreensYield: 8 servingsServing size: ⅛ of recipeIngredientscollard greens4 pounds (may also use kale, turnip greens,spinach, chard or a mixture)3 cups chicken broth (low-sodium)2onion (medium, chopped)3garlic clove (crushed)1 tsp red pepper flakesInstructions1. Wash and cut collard greens.2. Place in a large stock pot; add all otheringredients and enough water to cover.3. Simmer over medium heat until tender, about 3 ½ hours. Stiroccasionally.Source: Tara Caulder, Soaad Ali, and Laide Bello (Supervised by Dr. Mira Mehta and TerriKieckhefer), Healthy Cookbook for African American Populations39
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Fruit ColeslawYield: 6 servingsServing size: 1/6 of recipeIngredients½ head of cabbage (shredded 2 quarts)fruit cocktail1 can(16oz, juice packed, drained)1 cup non-fat plain yogurt1lemon, juiced (2 to 3 tbsp juice)½ cup honey¼ cup vinegar½ tspsalt⅛ tsppepperInstructions1. Shred cabbage.2. Combine yogurt, lemon juice, honey, vinegar, salt and pepper.3. Toss dressing with shredded cabbage and fruit cocktail.Source: University of Vermont, Extension, Making It Fit: Piecing Together Your Food Needs41
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Roasted Tomatoes and HerbsYield: 6 servingsServing size: 1 tomatoIngredientscooking oil spray, as needed6tomatoes (washed)2 tbsp olive oil (or canola oil)½ tsp pepper1 tbsp dried parsley1 tbsp garlic (minced)2 tbsp parmesan cheeseInstructions1. Preheat oven to 425 degrees.2. Spray a large baking sheet with cookingoil spray.3. Cut each tomato in half. Place tomatoes on the sheet, cut sideup.4. Drizzle tomatoes with ½ of the oil and season with pepper.5. Cook for 30 minutes, or until tomatoes are beginning tobrown on the bottom.6. Mix the remaining oil, parsley, garlic, and cheese in a smallbowl.7. Remove tomatoes from the oven and sprinkle the herbmixture over the tomatoes.8. Return to oven for another 10 minutes, or until spices begin tobrown.Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar43
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Seared GreensYield: 6 servingsServing size: 1 cupIngredients1½ pounds kale or collard greens2 tbspvegetable oil or olive oil4garlic cloves (chopped)1 cupwater¼ tspsalt1 tspblack pepper2 tbspvinegar, ciderInstructions1. Clean the greens thoroughly and cutstems away. Dry and tear into saladpieces or slice across leaf into ½ inch pieces.2. In a large deep pot or skillet with a cover, sauté garlic in oil.Add greens in pan with 1 cup water.3. Cover pan and steam for 4 minutes.4. Uncover, stir constantly until greens shrink. Add salt andpepper and continue to stir until mixture is thoroughly wet.5. Sprinkle cider vinegar on mixture. Cover.6. Turn off heat. Let stand until ready to serve.Source: USDA, Team Nutrition, Food Family Fun45
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Smothered GreensYield: 5 servingsServing size: 1 cupIngredients3 cups water¼ pound turkey breast, smoked, skinless1 tbsp hot pepper (freshly chopped)¼ tsp cayenne pepper¼ tsp cloves (ground)2garlic cloves (crushed)1/2 tsp thyme1scallion stalk (chopped)1 tsp ginger (ground)¼ cup onion (chopped)mustard greens, or turnip,2 poundscollard, kale, or mixtureInstructions1. Place all ingredients except greens into large saucepan andbring to a boil.2. Prepare greens by washing thoroughly and removing stems.3. Tear or slice leaves into bite-size pieces.4. Add greens to turkey stock.5. Cook 20 to 30 minutes until tender.Source: National Heart, Lung and Blood Institute (NHLBI), Heart Healthy HomeCooking African American Style47
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South of the Border SaladYield: 9 servingsServing size: 1/9 of recipeIngredientscorn (15.2oz each, drainedand rinsed)black beans (15.5oz each,2 cansdrained and rinsed)diced tomatoes with green1 canchilies (14.5oz)1onion (small, chopped)Dressing Ingredients3 tbspolive oil (or canola oil)⅓ cuplemon or lime juice½ tspblack pepper1 tspground cumin (optional)2 cansInstructions1. Mix the salad ingredients in a large bowl.2. Mix the dressing ingredients in a small bowl.3. Pour dressing over corn mixture and mix well.4. Cover and refrigerate for at least 2 hours.Source: Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar49
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Spicy OkraYield: 10 servingsServing size: ½ cupIngredients20ozfrozen cut okra1 tbsp vegetable oilonion (medium, coarsely1chopped)tomatoes (14.5oz, diced,1 canunsalted)jalapeno pepper (fresh, or1habanero chili, pierced 3 timeswith fork)½ tspsalt¼ tspblack pepperInstructions1. Rinse okra in a colander under hot water.2. Heat oil in a 10-inch heavy skillet over moderately high heat.Sauté onion for about 3 minutes.3. Add tomatoes (including juice) and chili, and boil. Stir themixture for 8 minutes.4. Add okra and cook, gently stirring until okra is tender about 5minutes.5. Stir in salt and pepper and discard the jalapeno or chili.Source: US Department of Health and Human Services National Institutes of Health NationalHeart, Lung and Blood Institute, Heart Healthy Home Cooking: African American Style51
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Spinach, Tomatoes, and CornYield: 5 servingsServing size: 1/5 of recipeIngredients1 can spinach (15.5oz, unsalted)diced tomatoes (14.5oz,1 canunsalted)1 can corn (15.2oz, drained)3 cups water1 tbsp margarineInstructions1. Place all ingredients in a saucepan.Cover.2. Heat thoroughly, about 10 minutes. Addseasonings to taste.Source: USDA Food and Nutrition Service, Creative Recipes For Less Familiar USDACommodities Used by Household Programs.53
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Three Bean SaladYield: 6 servingsServing size: 1/6 of recipeIngredients1 cup kidney beans, cookedgreen beans (cut, canned or1 cupcooked)yellow wax beans (canned or2 cupscooked)1green pepper (diced)⅔ cup onion (thinly sliced)½ cup celery (thinly sliced)2garlic cloves (whole)½ cup wine vinegar¼ cup oil¼ cup sugar¼ tsp oregano1 tsp salt¼ tsp pepperInstructions1. Mix beans, vegetables and garlic cloves in a large bowl.2. Mix vinegar, oil, and sugar in a saucepan. Heat until sugardissolves. Cool slightly.3. Stir seasonings into vinegar mixture. Pour over vegetables.Toss lightly. Chill overnight.4. Remove garlic before serving.Source: Washington State WIC Program, The Bold and Beautiful Book of Bean Recipes55
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20-Minute Chicken CreoleYield: 8 servingsServing size: 1 cupIngredients1 tbsp vegetable oil2chicken breasts (skinless, boneless)1 can diced tomatoes (14 ½oz., with juice)1 cup chili sauce (low sodium)1green pepper (chopped, large)2celery ribs (chopped)1onion (chopped, small)2garlic cloves (minced)1 tsp dried basil1 tsp parsley (dried)¼ tsp cayenne pepper¼ tsp saltInstructions1. Heat pan over medium-high heat.2. Add vegetable oil and chicken and cook until no longer pinkwhen cut (3-5 minutes).3. Reduce heat to medium.4. Add tomatoes with juice, chili sauce, green pepper, celery,onion, garlic, basil, parsley, cayenne pepper, and salt.5. Bring to a boil; reduce heat to low and simmer, covered for10-15 minutes.6. Serve over hot, cooked rice or whole wheat pasta.7. Refrigerate leftovers within 2-3 hours.Source: Oregon State University Cooperative Extension Service59
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Baked Pork ChopsYield: 6 servingsServing size: 1/6 of a recipeIngredientspork chops6(lean center-cut, ½-inch thick)1onion (medium, thinly sliced)½ cup green pepper (chopped)½ cup red pepper (chopped)⅛ tsp black pepper¼ tsp saltInstructions1. Preheat oven to 375 degrees.2. Trim fat from pork chops. Place chops ina 13x9-inch baking pan.3. Spread onion and peppers on top of chops. Sprinkle withpepper and salt. Refrigerate for 1 hour.4. Cover pan and
5 Instead of This Use This Whole milk or 2% milk Fat-free skim milk or low fat milk ½ cup of butter, lar
