Recipes From Soul Cooking: Spice for Life

Oven-fried fish
1 cup white Cornmeal
salt & pepper to taste
skinless fish filet (your choice)
Cooking oil spray

Add salt and pepper to cornmeal.  Coat fish with cornmeal.  Place on a cookie sheet or baking pan sprayed with cooking oil spray.  Bake in a 375 degree oven about 20 minutes. 

Healthier Creamy Coleslaw
1 c. light salad dressing or mayonnaise
2 tsp. cider vinegar
1 tsp sugar
1/2 tsp prepared mustard
salt & pepper to taste

Mix all ingredients together and chill before serving.

Oven-baked Hushpuppies
1 cup cornmeal
½ tsp baking powder
1 tsp sugar
1/3 c. vegetable oil
1 egg
3/4 c. low fat buttermilk
1/3 cup chopped onion
cooking oil spray
salt & pepper to taste
Mix dry ingredients into bowl. Beat egg, add buttermilk, and add this to cornmeal mixture. Add onion. Drop by spoonful in muffin tin sprayed with cooking oil spray.  own.  Bake in 350 degree oven for 18 minutes.

Confetti Steamed Cabbage

1 medium head cabbage
1 carrot
¼ cup diced green pepper
¼ cup diced red pepper
Pinch of red pepper flakes to taste
Pinch of black pepper to taste
½ cup low sodium chicken broth
1 Tbsp extra virgin olive oil
1 Tbsp Take Control or Benecol butter-like spread

Serves 6

Put above ingredients in pot with a tight lid. Cut cabbage in strips (1/2 inch) Slice carrots and dice red and green peppers. Add red pepper flakes and pinch of black pepper.

Add chicken broth. Cook about 10-15 minutes until crispy tender. Do not overcook.

Calories per serving: 58
Fat grams per serving 4
Milligrams of Sodium (Na) per serving: 240

Baked Sweet Potato Slices Sprinkled With Cinnamon and Orange and Lemon Zest

2 medium sweet potatoes (approx. 7 ounces each)
Ground cinnamon
Orange and lemon zest (optional)
Extra virgin olive oil cooking spray

Set oven to 375 degrees. Cut potatoes into ¼ inch slices

Place aluminum foil on baking sheet and coat with cooking spray.

Lightly brush all individual potato slices with extra virgin olive oil or extra virgin olive oil cooking spray. Lightly sprinkle with cinnamon, orange and lemon zest.

Place in oven and cook for 20 minutes. Next, set the oven to broil, and cook for an additional 5 minutes (depending on how browned and crunchy you prefer your slices). Serves 4

*For added sweetness, sprinkle a little Stevia or Splenda sweetener over slices before placing in the oven.

Calories per serving: 103
Fat grams per serving: 0
Percent calories from fat: 0
Milligrams of sodium per serving: 10

Strawberry/Blueberry Trifle

2/3 angel food cake, cubed
2 (1 oz.) boxes instant sugar-free vanilla pudding prepared with skim milk
3 cups strawberries, sliced
1 cup blueberries
*other fruits may be used e.g. bananas, peaches
1 cup lite whipped topping

Prepare pudding according to the directions on the packages

In a large bowl, preferably glass trifle bowl, layer 1/3 of angel food cake, pudding, strawberries and blueberries. Repeat layers until top of bowl is reached or ingredients are gone. Smooth a layer of whipped topping over top layer. Chill overnight and serve. Serves 12. Official 5-a-Day Recipe. Recipe provided by Up Where We Belong: A Guide to 5 a Day for Better Health, NC Department of Health and Human Services, 1998.

Calories 219
Sodium 327 mg.
Fat 1.3 grams
5% Calories from fat