Read From Mama's Table to Mine Online
Authors: Bobby Deen
From Mama's Table to Mine (19 page)
Preheat the oven to 350°F.
Cut a slit in the top of each potato and lightly spray the skin all over with cooking spray. Arrange the potatoes on an ungreased rimmed baking sheet and bake until tender, about 1 hour.
Slice off the top third of each potato. Scoop out the insides into a medium bowl and mash with the Cheddar, yogurt, milk, salt, and pepper. Return the potato shells to the baking sheet. Scrape the mixture back into the potato shells. Sprinkle with paprika and bake until golden, 20 to 30 minutes. Top with the scallions and serve.
After: 1g fat, 209 calories
12g protein | 39g carbohydrate | 4g fiber | 1024mg sodium
Just as Mama used to do, I add whatever leftovers I have in the fridge to my stuffed potatoes to make this a meal. Choose from chopped broccoli or mushrooms to ground turkey or chopped shrimp to just about anything in between.
Serves 4
Preheat the oven to 375°F.
Place the Parmesan, paprika, thyme, salt, and pepper in a large resealable plastic bag and shake the bag to combine the mixture.
Arrange the potatoes in a single layer on a rimmed baking sheet. Spray lightly on all sides with cooking spray. Working in batches, add several wedges to the plastic bag and shake well until they are coated with the cheese mixture.
Return the wedges to the baking sheet and bake, turning once halfway through, until golden and tender, 40 to 50 minutes.
After: 2g fat, 107 calories
5g protein | 19g carbohydrate | 2g fiber | 626mg sodium
Because French fries are a favorite food of mine, I had to find a way to keep them in my diet. It’s important that you do that for your favorite food, too, whether it is chocolate, bacon, or beef. If your diet starts to feel like one big lesson in deprivation, you will be setting yourself up for failure. Find ways to prepare your favorite foods in a healthier way and enjoy them in moderation.
Serves 4
Preheat the oven to 425°F.
Slice the potatoes into ¾-inch-wide slices and toss with the oil, salt, cayenne, and cinnamon. Spread on a large ungreased rimmed baking sheet.
Roast, tossing occasionally, until tender and golden, about 25 minutes.
After: 3g fat, 105 calories
4g protein | 16g carbohydrate | 2g fiber | 467mg sodium
You can change up these fries in so many ways by experimenting with different spices. Switch out the cinnamon for nutmeg or a smoky paprika. Or try Cajun seasoning for a kick of the Bayou. At a party, I like to serve these with a spicy yogurt dip.
Serves 8
Preheat the oven to 425°F. Spray an 8-inch square baking pan with cooking spray.
In a medium bowl, whisk together the flour, cornmeal, baking soda, salt, and pepper. In a large bowl, whisk together the milk, egg, and honey, then whisk the flour mixture into the milk mixture.
Scrape the batter into the prepared pan. Bake for 20 to 25 minutes, until a toothpick inserted into the center of the bread comes out clean. Let cool for 10 minutes before serving.
After: 1g fat, 112 calories
4g protein | 21g carbohydrate | 1g fiber | 247mg sodium
For an even healthier version of this corn bread, substitute half of the all-purpose flour with whole-wheat flour. Using a mix of both flours is healthier, and will still result in the nice light texture that you get from using all-purpose flour.
Serves 10
Preheat the oven to 400°F. Spray a 9-inch square baking pan with cooking spray.
Spread the corn bread cubes on a rimmed baking sheet and toast until golden, about 10 minutes.
In a large skillet, brown the sausage over medium-high heat, for about 5 minutes, breaking up the sausage with a fork. Stir in the butter until melted, then add the onions and celery and cook until the vegetables are softened, 5 to 7 minutes. Stir in the garlic and sage and cook for 1 minute more.
In a large bowl, stir together the toasted corn bread, the sausage mixture, the chicken broth, egg, egg white, salt, and pepper until combined. Spoon the dressing into the prepared pan and bake for 25 to 30 minutes, until golden and firm.
After: 3.5g fat, 114 calories
6g protein | 15g carbohydrate | 1g fiber | 502mg sodium
To extract the sausage meat from its casing, hold the sausage over a bowl and give the sausage a good squeeze from one end. The meat will pop out of the other end, leaving the empty casing in your hand.
Serves 6 to 8
Preheat the oven to 350°F. Lightly spray a 9-inch square baking pan with cooking spray.
In a medium bowl, whisk together the sour cream, applesauce, and egg until combined. Add the muffin mix, corn kernels, and creamed corn and stir gently to combine.
Pour the mixture into the prepared pan. Bake for about 60 minutes, until golden and a toothpick inserted into the center comes out clean. Let cool for 5 minutes before serving.
After: 9g fat, 282 calories
6g protein | 47g carbohydrate | 1.5g fiber | 660mg sodium
Nutritional count based on 7 servings
Serves 4
After: 7g fat, 168 calories
8g protein | 18g carbohydrate | 3g fiber | 315mg sodium
There are so many types of squash out there that I know it can get confusing. Be sure to look for the immature yellow squash, sometimes known as summer squash, for this recipe. The mature autumn and winter squash have thick, inedible rinds that won’t work here. If you can’t get your hands on yellow squash, this recipe also tastes great with pattypan squash or zucchini.
Serves 6