5 Southern Comfort Country Cooking Recipes



8 Classic Comfort Foods Made Healthier

Classic Dinners Upgraded
Christopher Testani
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Pork Chops with Celery Root & Apple Slaw
Pork Chops with Celery Root & Apple Slaw
Christopher Testani

Add flavor without frying: Pan sauce and tart slaw cut the need for an oily gravy or crust. (Need some healthier habits? Sign up to get daily healthy living tips, slimming recipes, and more delivered straight to your inbox!)

SERVES: 4 / TOTAL TIME: 30 minutes

½ lb celery root, peeled
2 apples, cored
½ c 2% plain Greek yogurt (here are 4 things you need to know before buying Greek yogurt)
¼ c fresh lemon juice
2 tsp chopped fresh tarragon
1 tsp kosher salt
1 tsp black pepper
1 Tbsp olive oil
4 thin-cut boneless pork chops (about 1¼ lb)
1 shallot, minced
¼ c apple cider vinegar
1 c reduced-sodium chicken broth
2 tsp cornstarch

1. SHREDcelery root and apples with a box grater or food processor with shredding disk. Transfer to medium bowl and combine with yogurt, lemon juice, tarragon, and ½ tsp each of the salt and pepper. Set aside.
2. HEAToil over medium-high heat in large skillet.
3. SEASONpork chops with remaining ½ tsp each salt and pepper. Cook until browned and internal temperature registers 145°F on a meat thermometer, about 5 minutes per side. Transfer to plate.
4. SERVEpork chops topped with pan sauce, with slaw on the side.

NUTRITION(per serving) 319 cal, 29 g pro, 26 g carb, 3 g fiber, 12 g sugars, 11.5 g fat, 3.5 g sat fat, 607 mg sodium

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Mac & Cheese
Mac & Cheese
Christopher Testani

Mac and cheese is made richer with squash, not cream. (Check out more smart ingredient swaps here.)

SERVES: 8 / TOTAL TIME: 40 minutes

1 pkg (13.25 oz) whole grain pasta shells
2 Tbsp unsalted butter
½ onion, diced
3 Tbsp all-purpose flour
1½ cups 1% milk
4 oz Gruyère, shredded
4 oz reduced-fat cheddar, shredded
1 pkg (10 oz) frozen pureed squash, thawed (or follow these easy steps for prepping a butternut squash)
½ tsp salt
¼ tsp cayenne
½ c toasted bread crumbs

1. COOKpasta shells per package directions, drain, and set aside.
2. MELTbutter in pot over medium-high heat. Add onion and cook until translucent, 5 minutes. Add flour and cook, stirring, until bubbling, 30 seconds. Whisk in heated milk and cook until thick, 3 minutes. Stir in Gruyère, cheddar, frozen pureed squash, salt, and cayenne. Add pasta to pot; stir to coat.
3. SERVEtopped with bread crumbs.

NUTRITION(per serving) 354 cal, 17 g pro, 47 g carb, 6 g fiber, 3 g sugars, 12 g fat, 6.5 g sat fat, 300 mg sodium

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Chicken Chili
Chicken Chili
Christopher Testani

Extra beans and veggies boost flavor and fill you up. (If you love spicy food, there may be a reason.)

SERVES: 8 / TOTAL TIME: 1 hour 40 minutes

1 oz dried guajillo chiles
1 onion, chopped
1 can (4 oz) green chiles
2 chipotle peppers
2 Tbsp adobo sauce
3 cloves garlic, smashed
¾ lb boneless, skinless chicken breasts
¾ lb boneless, skinless chicken thighs
2 tsp ground cumin
½ tsp cayenne
½ tsp salt
½ tsp pepper
3 Tbsp oil
1 qt reduced-sodium chicken broth
3 cans (14 oz each) unsalted beans, drained
1 can (12 oz) beer
2 bunches Swiss chard

1. STEEPdried chiles in 2 cups boiling water until soft, 15 minutes. Drain, reserving ½ cup liquid.
2. PUREE soaked chiles and reserved liquid in blender with onion, green chiles, chipotle peppers, adobo sauce, and garlic.
3. TOSSchicken with cumin, cayenne, salt, and pepper.
4. HEAToil in pot over medium-high heat. Cook chicken until brown, 8 minutes; remove. Add chile puree to pot; cook 1 minute. Add chicken broth, beans, beer, and chicken. Boil; reduce heat and simmer until chicken is tender, 1 hour. In last 10 minutes, stir in Swiss chard. Cook until tender.
5. SERVEand top with your choice of the following: jicama, hummus, lime, Wasa crackers, cornichons, radish, cottage cheese, alfalfa sprouts, avocado, pickled jalapeños.

NUTRITION(per serving) 307 cal, 27 g pro, 25 g carb, 6 g fiber, 2 g sugars, 10 g fat, 1.5 g sat fat, 808 mg sodium

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Chicken & Green Veggie Potpie
Chicken & Green Veggie Potpie
Christopher Testani

Make your pie nutritious with a whole grain crust.

SERVES: 6 / TOTAL TIME: 1 hour 15 minutes

CRUST
1¼ c whole wheat flour
¼ c grated Parmesan
1 Tbsp chopped fresh thyme
½ tsp kosher salt
½ tsp black pepper
6 Tbsp cold unsalted butter, diced
4 to 6 Tbsp ice water

FILLING
4 Tbsp olive oil
½ yellow onion, chopped
¼ c all-purpose flour
1 Tbsp chopped fresh thyme
1 Tbsp chopped fresh sage
½ tsp kosher salt
½ tsp black pepper
2½ c reduced-sodium chicken broth, heated
2 c shredded cooked chicken (follow these easy instructions for how to poach chicken breast)
2 c torn kale
2 c broccoli florets
1 c frozen green beans

CRUST
1. STIR together flour, cheese, thyme, salt, and pepper in a bowl.
2. USING2 knives, cut butter into flour mixture until it resembles coarse meal.
3. ADDice water 1 Tbsp at a time until dough forms.
4. TRANSFERto plastic wrap, form into a disk, wrap, and chill 30 minutes.

FILLING
1. HEAToil over medium heat in a pot. Add onion and cook until translucent, about 7 minutes. Add flour and cook until bubbling, about 30 seconds. Stir in thyme, sage, salt, and pepper and cook until fragrant, 30 seconds more. Whisk in broth and cook until thickened, about 5 minutes.
2. REMOVEfrom heat; stir in chicken and veggies. Transfer to 10" deep-dish pie pan.
3. ROLLcrust into 12" round and place on filling. Press edges of crust against pie plate to seal. Trim, flute edges, slice vents in crust, and bake at 375°F until crust is golden, about 40 minutes. Cool 15 minutes before serving.

NUTRITION(per serving) 425 cal, 24 g pro, 29 g carb, 5 g fiber, 1 g sugars, 25 g fat, 10 g sat fat, 454 mg sodium

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Mushroom Meat Loaf
Mushroom Meat Loaf
Christopher Testani

Boost nutrition and flavor by adding mushrooms.

SERVES: 8 / TOTAL TIME: 2 hours 30 minutes

2 Tbsp olive oil
2 onions, sliced
3 c mushroom broth
⅓ c honey
2 Tbsp tomato paste
2 sprigs thyme
2 sprigs rosemary
1 bay leaf
3 slices whole grain bread, chopped
½ c 1% milk
2 lb ground beef
1 lb mushrooms, chopped
2 lg eggs
½ c parsley, chopped
2 Tbsp thyme, chopped
2 Tbsp rosemary, chopped
1 tsp salt
1 tsp pepper

1. HEATolive oil in a skillet over medium-low heat. Cook onions until caramelized, 40 minutes.
2. BOILmushroom broth, honey, tomato paste, thyme sprigs, rosemary sprigs, and bay leaf in a pan. Reduce heat; simmer until reduced to 1 cup, 40 minutes, and strain.
3. MIXbread and milk in a bowl. Mix in beef, mushrooms, eggs, parsley, thyme, rosemary, salt, pepper, and onions.
4. SHAPEinto 2 loaves on parchment-lined baking sheet; top with some sauce. Bake 20 minutes at 375°F; add remaining sauce. Bake until cooked, 30 to 40 minutes more.

NUTRITION(per serving) 376 cal, 27 g pro, 24 g carb, 2 g fiber, 16 g sugars, 20 g fat, 7 g sat fat, 618 mg sodium

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Creamed Spinach
Creamed Spinach
Christopher Testani

SERVES: 6 / TOTAL TIME: 10 minutes

1¼ cups 2% plain Greek yogurt
2 tsp all-purpose flour
½ tsp salt
⅛ tsp nutmeg
Pinch cayenne
2 Tbsp olive oil
1 clove garlic, smashed
3 bags (6 oz each) baby spinach

1. WHISKtogether yogurt, flour, salt, nutmeg, and cayenne in a bowl.
2. HEATolive oil and garlic in a skillet over medium-high heat. Add baby spinach in batches. Cook until wilted before adding next batch, about 2 minutes per batch. Reduce heat to low; stir in yogurt and cook until thick, about 2 minutes.

NUTRITION(per serving) 110 cal, 6 g pro, 12 g carb, 4 g fiber, 2 g sugars, 5.5 g fat, 1 g sat fat, 311 mg sodium

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Loaded Potato Soup
Loaded Potato Soup
Christopher Testani

Pureed potatoes and cauliflower add richness without dairy.

SERVES: 4 / TOTAL TIME: 50 minutes

2 Tbsp olive oil
1 to 2 sm dried chiles
1 clove garlic, smashed
1 leek, white and light green parts only, chopped
½ sm head cauliflower, chopped into florets (about 3 c)
1 lb baby Yukon gold potatoes, larger ones halved or quartered
1 qt reduced-sodium vegetable broth
1 tsp kosher salt
1 tsp black pepper

1. HEAToil, chile, and garlic over medium-high heat in a large saucepan. Add leek and cook until soft, about 5 minutes. Add cauliflower, potatoes, broth, 2 cups water, salt, and pepper. Bring to a boil, reduce heat to low, and simmer until potatoes are tender, about 35 minutes.
2. REMOVEchile and puree soup in blender, in batches, until smooth. Return to pot and reheat.
3. SERVEtopped with chives, smoked salt, cashews, and a drizzle of olive oil if desired.

NUTRITION(per serving) 121 cal, 2 g pro, 17 g carb, 3 g fiber, 3 g sugars, 4.5 g fat, 1 g sat fat, 438 mg sodium

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Clean Chocolate Chip Cookies
Clean Chocolate Chip Cookies
Christopher Testani

No one will know these are made from whole grain flour and oats. (Here are 7 more easy clean dessert recipes you must try.)

MAKES: 34 cookies / TOTAL TIME: 25 minutes

1 c rolled oats
1 c whole wheat flour
1 tsp baking soda
½ tsp kosher salt
¾ c (1½ sticks) unsalted butter
½ c light brown sugar
2 lg eggs
2 tsp vanilla extract
1 bag (10 oz) dark chocolate chips 
1 c chopped walnuts

1. LINE2 baking sheets with parchment.
2. PULSEoats until very fine in a food processor (almost flour consistency), about 1 minute.
3. STIRtogether oats, flour, baking soda, and salt in a bowl.
4. CREAMbutter and sugar in large bowl with an electric mixer until light and fluffy, about 3 minutes. Beat in eggs, one at a time, until fully incorporated, then beat in vanilla. Add oat mixture and beat until just combined. Do not overmix. Fold in chocolate chips and walnuts until just combined.
5. SCOOP1" balls in batches onto prepared sheets about 2" apart. Bake at 350°F until golden, 12 to 15 minutes. Cool 5 minutes on baking sheet, then transfer to cooling racks. Store in airtight container up to 1 week.






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Date: 11.12.2018, 09:38 / Views: 53332