Healthy Southern Eating: Modern Twists on Classic Recipes

1. Baked “Fried” Chicken

Traditional Dish: Southern Fried Chicken

Healthy Twist: Baked “Fried” Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup buttermilk
• 1 cup whole wheat flour
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon salt
• 1 teaspoon black pepper
• Olive oil spray
  
  

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Marinate the chicken breasts in buttermilk for at least 30 minutes (overnight is best).
3. In a bowl, mix the flour, paprika, garlic powder, onion powder, salt, and pepper.
4. Remove the chicken from the buttermilk and coat each piece in the flour mixture.
5. Place the chicken on a baking sheet lined with parchment paper. Lightly spray the chicken with olive oil.
6. Bake for 25-30 minutes, or until the chicken is golden brown and cooked through.

2. Collard Greens with Turkey Bacon

Traditional Dish: Collard Greens with Ham Hocks

Healthy Twist: Collard Greens with Turkey Bacon

Ingredients:

• 1 bunch of collard greens, washed and chopped
• 4 slices of turkey bacon, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup low-sodium chicken broth
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Instructions:

1. In a large pot, cook the turkey bacon over medium heat until crispy. Remove and set aside.
2. In the same pot, sauté the onion and garlic until fragrant.
3. Add the collard greens and sauté for a few minutes until they start to wilt.
4. Add the chicken broth, apple cider vinegar, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes.
5. Stir in the cooked turkey bacon before serving.

3. Sweet Potato Casserole with Pecan Topping

Traditional Dish: Sweet Potato Casserole with Marshmallows

Healthy Twist: Sweet Potato Casserole with Pecan Topping

Ingredients:

• 4 large sweet potatoes, peeled and cubed
• 1/4 cup unsweetened almond milk
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/2 cup chopped pecans
• 1 tablespoon coconut oil, melted
  
  

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Boil the sweet potatoes until tender, then drain and mash.
3. Mix in the almond milk, maple syrup, vanilla extract, cinnamon, and nutmeg.
4. Spread the sweet potato mixture into a baking dish.
5. In a small bowl, mix the chopped pecans with the melted coconut oil and sprinkle over the sweet potato mixture.
6. Bake for 20-25 minutes, until the topping is golden brown.

4. Oven-Baked Catfish

Traditional Dish: Fried Catfish

Healthy Twist: Oven-Baked Catfish

Ingredients:

• 4 catfish fillets
• 1 cup whole wheat breadcrumbs
• 1/4 cup cornmeal
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs, beaten
• Olive oil spray
  
  

Instructions:

1. Preheat your oven to 425°F (220°C).
2. In a bowl, mix the breadcrumbs, cornmeal, paprika, cayenne pepper, garlic powder, onion powder, salt, and black pepper.
3. Dip each catfish fillet in the beaten eggs, then coat in the breadcrumb mixture.
4. Place the fillets on a baking sheet lined with parchment paper. Lightly spray with olive oil.
5. Bake for 15-20 minutes, until the fish is golden and flakes easily with a fork.

5. Healthy Shrimp and Grits

Traditional Dish: Shrimp and Grits

Healthy Twist: Healthy Shrimp and Grits

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 cup stone-ground grits
• 4 cups low-sodium chicken broth
• 1/4 cup shredded low-fat cheddar cheese
• 1 tablespoon olive oil
• 1 bell pepper, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 1/4 cup chopped green onions
• Salt and pepper to taste
  
  

Instructions:

1. Bring the chicken broth to a boil. Slowly add the grits, stirring constantly. Reduce heat and simmer until thickened, about 20-25 minutes.
2. Stir in the cheddar cheese and season with salt and pepper.
3. In a skillet, heat the olive oil over medium heat. Sauté the bell pepper, onion, and garlic until tender.
4. Add the shrimp, paprika, and cayenne pepper. Cook until the shrimp are pink and cooked through.
5. Serve the shrimp mixture over the grits, garnished with chopped green onions.

6. Lighter Biscuits

Traditional Dish: Buttermilk Biscuits

Healthy Twist: Lighter Biscuits

Ingredients:

• 2 cups whole wheat flour
• 1 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 cup cold unsalted butter, cut into pieces
• 3/4 cup low-fat buttermilk
  
  

Instructions:

1. Preheat your oven to 450°F (230°C).
2. In a bowl, mix the flour, baking powder, baking soda, and salt.
3. Cut in the cold butter until the mixture resembles coarse crumbs.
4. Stir in the buttermilk until just combined.
5. Turn the dough out onto a floured surface and knead gently. Roll out to 1/2-inch thickness and cut into biscuits.
6. Place the biscuits on a baking sheet lined with parchment paper. Bake for 10-12 minutes, until golden brown.

7. Grilled Pork Tenderloin

Traditional Dish: BBQ Pulled Pork

Healthy Twist: Grilled Pork Tenderloin

Ingredients:

• 1 pork tenderloin
• 2 tablespoons olive oil
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon cumin
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
  
  

Instructions:

1. Preheat your grill to medium-high heat.
2. In a small bowl, mix the olive oil, smoked paprika, garlic powder, onion powder, cumin, salt, and pepper.
3. Rub the mixture all over the pork tenderloin.
4. Grill the pork for 15-20 minutes, turning occasionally, until the internal temperature reaches 145°F (63°C).
5. Let the pork rest for 5 minutes before slicing.

8. Healthy Peach Cobbler

Traditional Dish: Peach Cobbler

Healthy Twist: Healthy Peach Cobbler

Ingredients:

• 6 cups sliced peaches (fresh or frozen)
• 1/4 cup honey
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1 cup whole wheat flour
• 1/2 cup rolled oats
• 1/4 cup coconut oil, melted
• 1/4 cup almond milk
  
  

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix the peaches, honey, vanilla extract, and cinnamon. Pour into a baking dish.
3. In another bowl, mix the flour, oats, coconut oil, and almond milk until combined.
4. Spread the topping over the peaches.
5. Bake for 30-35 minutes, until the topping is golden brown and the peaches are bubbly.

Conclusion

With these healthy twists on classic Southern recipes, you can enjoy all the rich, comforting flavors of Southern cuisine without the guilt. Whether you’re hosting a family dinner or just craving some comfort food, these recipes are sure to satisfy your taste buds while keeping your health in check. Enjoy the best of both worlds with Healthy Southern Eating!