Slimming down your Southern Cooking - Boston News, Weather, Sports | FOX 25 | MyFoxBoston

FOX Medical Team

Slimming down your Southern Cooking

Posted: Updated:

We love our Southern cooking: fried chicken, mac and cheese, collard greens.

If just reading this is making you hungry, some good news!

You don't have to give up your Southern staples to get healthier.

To prove our point, we challenged Nancy Waldeck, a chef at the Piedmont's Cancer Wellness Center, to reinvent a typical Southern meal. She quickly got to work.

Waldeck started with what she calls a "Better-For-You Mac and Cheese." Her secret: she uses beans to add protein and lighten up the recipe.

She says, "It's still delicious, and you're still going to get all of the cheesy, wonderful goodness, but the beans in there balance the protein in there so your blood sugar doesn't go Whoa! and then come down."

For her base, and added protein, Waldek adds a can of drained white kidney beans and a cup of non-fat Greek yogurt to a food processor, the pureed them. Instead of salt, she adds pepper. She says, "I'm also going to use a little bit of cayenne pepper or red pepper. Not because I want it hot, but because I want a little bit of flavor in there because I'm not using a lot of salt."

For the cheese, she uses 6-8 ounces of 50%-lower fat cheddar cheese and 2-3 tablespoons of parmesan.

She says, "It will make the rest of the cheese taste cheesier."

For her macaroni, Waldeck chooses whole grain elbow noodles.

 

Next, she whips up some "lighter" collard greens. She says, "These are sauteed collard greens without the pork."

Her secret is smoked paprika, which she says, "is like bacon without the bacon."

The greens are sauteed with onion – the paprika - a tablespoon of olive oil.

For the main course, healthier fried chicken, she keeps the chicken, but loses the traditional frying.

She slices boneless, skinless chicken breasts in half, through the middle, which makes them thinner. Then, she dips them into a bowl coated with cooking oil. She says, "I take the whole wheat panko crust in a bowl just like this and I just press my chicken breast on either side."

Then, on aluminum foil or parchment paper, the chicken is baked at 325 degrees.

For flavor, Waldek adds lemon zest and cilantro. And she's done.

"There we go," she says, gesturing at a plate of crunch chicken and mouthwatering mac and cheese and collards.

She rose to our challenge: creating Southern cooking, lightened up.

 

 

Nancy Waldeck's Better for YOU Mac and Cheese

 

         

2 (15 OZ) Cans of *Cannellini Beans, Drained, Rinsed well

1 Cup Non Fat Greek Yogurt

¼  Tsp Cayenne Pepper (if desired)

Sea Salt and Freshly Cracked Black Pepper to taste

2 Cups Grated Sharp Light Cheddar.

2 TB Grated Parmesan Cheese

1 Box Whole Wheat Pasta, Cooked as package directs

1/2 Cup Whole Wheat Panko Crumbs

Olive Oil Spray

 

Step One

Puree the beans and the yogurt together in a food processor. Add in the cheddar and Parmesan. (Stir in the cayenne pepper if desired.)

 

Step Two

Pour into a casserole dish and stir in the cooked pasta  Sprinkle the panko over the top of the casserole and spray with the olive oil

 

Step Five

Bake uncovered for 30 minutes, until bubbly and browned at the edges. Serve immediately.

 

* Cannellini Beans are also called White Kidney Beans and are available at most grocery stores.

 

  • Good Day ArchiveMore>>

  • Back to School Jamboree with Hosea Feed The Hungry

    Back to School Jamboree with Hosea Feed The Hungry

    Hosea Feed the Hungry will host their annual Back to School Jamboree on Sunday, July 13, 2014 from 10:00 a.m. until 3:00 p.m. at Turner Field. Children will receive a backpack filled with school supplies.

    Hosea Feed the Hungry will host their annual Back to School Jamboree on Sunday, July 13, 2014 from 10:00 a.m. until 3:00 p.m. at Turner Field. Children will receive a backpack filled with school supplies.

  • Outlet Mall shopping secrets

    Outlet Mall shopping secrets

    Friday, August 29 2014 10:43 AM EDT2014-08-29 14:43:26 GMT
    I think this is what many of us assume about outlet mall shopping -- we get rock bottom prices on everything from clothes to housewares on brand names that are either leftovers from last year or this year's overstock. Well, it's not quite like that.
    I think this is what many of us assume about outlet mall shopping -- we get rock bottom prices on everything from clothes to housewares on brand names that are either leftovers from last year or this year's overstock. Well, it's not quite like that.
  • Good Day Atlanta

    Pike Nurseries: Labor Day entertaining and planting

    Pike Nurseries: Labor Day entertaining and planting

    Friday, August 29 2014 9:08 AM EDT2014-08-29 13:08:02 GMT
     Did you know that Pike Nurseries has a Pinterest Board that is chock-full of great entertaining ideas for the Holiday Weekend?
     Did you know that Pike Nurseries has a Pinterest Board that is chock-full of great entertaining ideas for the Holiday Weekend?
Powered by WorldNow

25 FOX Drive
Dedham, MA 02026

Phone (781) 467-2525

Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | New Terms of Service What's new | Ad Choices