Southern Comfort Foods

Whenever I'm craving a little down-home comfort...this is my go to meal. Crispy fried chicken, mac and cheese, candied sweet potatoes and collard greens...yum! This delicious healthy version will satisfy your soul.

Crispy Oven-Fried Chicken

Ingredients
2 Eggs
3 teaspoons Garlic Powder
2 Tablespoons Dijon Mustard
¼ teaspoons Red Pepper Flakes (optional)
1 Tablespoon 2% Milk
1 teaspoon Seasoned Salt
2 teaspoons Ground Black Pepper
1-½ cup Panko Style Breadcrumbs
3 pounds Bone In Chicken Thighs And/or Legs (skinless if you prefer)
Canola Cooking Spray

Preparation

Preheat oven to 400 F. Spray a large baking dish generously with the olive oil spray, or if using olive oil coat the bottom of the dish. Set dish aside.

In a bowl, whisk together the eggs, garlic powder, Dijon mustard, red pepper flakes, non-dairy milk, salt and pepper. Pour the panko crumbs into a second bowl. Dip each piece of chicken first in the egg mixture and then roll in the panko crumbs. Arrange in a single layer in the baking dish. Spray tops of the chicken with the cooking spray or drizzle with olive oil.

Bake for approximately 1 hour. When the chicken is finished, the tops should be starting to turn golden brown.

Note: For the breadcrumbs, I use Kinnikinnick gluten-free panko style breadcrumbs. And for the soy-free cooking oil, Glick’s makes a soy-free olive oil cooking spray.


Prep: 15 mins

Cook: 1 hr

Level: Easy

Serves: 6

Collard Greens

Ingredients:

• 3 -4 slices cooked bacon, cut into small pieces
• 1 medium onion (sliced or chopped)
• 4 garlic cloves, minced
• 8 cups collard greens, tough stems removed and cleaned well
• 1 teaspoon crushed red pepper flakes
• 1 teaspoon seasoning salt
• 1 teaspoon pepper
• 1 1/2 cups chicken stock
• 1/4 cup light brown sugar (optional)

Directions:

1. 1
   In a deep pot brown bacon add onion and garlic and optional sugar to fried bacon.
2. 2
   Add collards layering with spices to fried bacon add broth and cover pot and cook until tender over medium heat for about 30 minutes.
3. 3
   Taste and adjust seasonings
4. Servings: 4-6

Total Time: 40 mins

Prep Time:  10 mins

Cook Time:  30 mins








Candied Sweet Potatoes








Ingredients:

2 lbs sweet potatoes
1/4 cup butter                                        
1/4 cup maple syrup
1/3 cup packed brown sugar
1/4 teaspoon cinnamon

Directions:
1 Cover potatoes with water, bring to a boil.
2 Lower heat and simmer for 25 minutes, until done.
3 When cooled, peel and cut into chunks.
4 Place in 2-qt baking dish.
5 In small saucepan combine remaining ingredients, cook and stir until mixture boils.
6 Pour over potatoes.
7 Bake at 350°F for 40 minutes.


Servings:6

Nutritional Facts for Candied Sweet Potatoes

Serving Size: 1 (186 g)

Servings Per Recipe: 6
Amount Per Serving% Daily ValueCalories 278.7 Calories from Fat 6925%Total Fat 7.7 g11%Saturated Fat 4.8 g24%Cholesterol 20.3 mg6%Sodium 155.7 mg6%Total Carbohydrate 51.3 g17%Dietary Fiber 4.6 g18%Sugars 26.1 g104%Protein 2.4 g4%

Baked Macaroni and Cheese Recipe 

Recipe Ingredients:
8 ounces whole wheat elbow macaroni, cooked and drained
4 cups (16 ounces) low fat shredded sharp cheddar cheese, divided
1 can (12 ounces) low fat evaporated can milk
1 1/2 cups 2% milk
2 eggs
¼ cup minced shallots
1 can low sodium cream of mushroom soup
1 teaspoon seasoned salt
1/2 teaspoon black pepper

Recipe Instructions:
Prepare elbow macaroni in accordance with the package instructions. Drain your cooked macaroni noodles.

In a pot large enough to mix the mac and cheese in add the ½ stick of butter and let it melt. To that add the ¼ cup of minced shallots and sauté over low heat until translucent. 

Next in a bowl beat 2 eggs slightly then add can milk, 2% milk, cream of mushroom soup and salt & pepper seasoning. Mix all ingredients well and then pour into the pot with the shallots and butter. Mix well and simmer until it begins to boil and add 3 cups cheddar cheese (saving 1 cup for later). Stir until mixed well and cheese is melted and sauce is creamy.

Remove sauce from heat and add cooked pasta stirring well until evenly coated. Taste and adjust salt and pepper if necessary. 

Pour pasta into a lightly greased baking dish. Sprinkle the remaining 1 cup of shredded cheese evenly to cover the top. Cover with foil and bake 30 minutes. Remove the foil and bake until sauce is bubbly and top is getting that delicious brown crusted texture. Enjoy!