Risingstarfitness.com has been online just about a year now!
Thank you to all those who visit my page on a regular basis! Merry Christmas and Happy Holidays to you all!
Since this time of year is full of parties and lots of eating, I have decided to post some recipes right here in my blog!
It was recently called to my attention that several of you out there like to indulge in traditional southern fare, or “country food” as a friend put it.
I did not know what she meant at first by “country food” because I know it as “Southern food”
When I asked her some of her favorite recipes, so that I might post them on my site, she responded with…” I don’t think you would want to put them up on your site! They are too fattening!”
A CHALLENGE!!! HOORAY!!!
So I set out to find low fat, lower calorie, traditional southern favorites! And here they are for your eating pleasure!
I hope you are all having a wonderful holiday season.
REMEMBER!!!
You can enjoy eating your favorite foods in moderation!
SOUTHERN STYLE BBQ PICNIC CELEBRATION
If you live in the south, there are just certain foods you grow up with.
Ham, corn bread and spoon bread, greens, fried chicken, sweet potato pie, ambrosia, coconut cake, crab cakes and BBQ.
Not only do these foods come along with every celebration …they also come loaded with fat and cholesterol!
So I set out to find healthier versions of these southern recipes.
And here are some for your enjoyment!
The next time you are entertaining guests, why not have a BBQ in their honor!
Here are some various BBQ sauce recipes. Use them on pork tenderloin, skinless chicken, and lean cuts of beef or buffalo! YUM
NOTE- you will notice that these recipes contain sugar…You can substitute the sugar with maple syrup in some cases, and stevia in others. You have to be creative here. HOWEVER…as long as you go light on the accompanying side dishes, there should be no reason why you shouldn’t be able to enjoy the recipes the way they are! Side dishes could include a fresh green salad and steamed veggies (steamed in packages right on the grill!) fruit salad and fresh watermelon slices. Top it off with some iced tea to wash it all down.
RATTLESNAKE CLUB BARBECUE SAUCE
From the Rattlesnake Club. Perfect with any kind of meat.
Makes about 3 cups.
- 1-1/2 cups ketchup
- 1/2 cup prepared chili sauce
- 1/4 cup prepared steak sauce
- 3 Tbsp. dry mustard
- 2 Tbsp. prepared horseradish
- 1 Tbsp. molasses
- 1 Tbsp. red wine vinegar
- 1 Tbsp. minced jalapeno chile pepper
- 1 Tbsp. garlic juice (or use fresh garlic)
- 1 Tbsp. Tabasco sauce, if desired
Whisk first 10 ingredients in bowl. Add hot pepper sauce to taste. (Can be prepared up to 1 week in advance. Cover and chill. Bring to room temperature to serve.)
SMOKE SIGNALS BARBECUE SAUCE
(From El Paso Chile Company's TEXAS BORDER COOKBOOK)
- 3 Tbsp olive oil
- 1 cup minced onion
- 3 garlic cloves, peeled and minced
- 1 Tbsp mild chile powder
- 1 (28 oz) can crushed tomatoes with puree
- 1 (12 oz) bottle amber beer, such as Dos Equis
- 1 cup tomato-based hot salsa
- 1/2 cup catsup
- 1/4 cup packed light brown sugar
- 4 chipotles in adobo sauce, minced
- 2 Tbsp adobo from can
- 2 Tbsp cider vinegar
- 2 Tbsp unsulfured molasses
- 1/2 tsp liquid hickory smoke flavoring
- 1/2 tsp salt
In a heavy 3 qt saucepan, over low heat, warm the olive oil. Add the onions and garlic and cook, covered, stirring once or twice, for 10 minutes. Stir in the chili powder and cook, covered, for 5 minutes. Stir in the crushed tomatoes, beer, salsa, catsup, sugar, chipotles, adobo, vinegar, molasses, liquid smoke and salt. Cook partially covered, stirring once or twice, until the sauce has thickened slightly and is shiny, about 30 minutes. Cool to room temperature. If you prefer a smooth sauce, puree in food processor. Refrigerate for several weeks or freeze up to 3 mos. in serving-size containers.
DEM BONES BBQ SAUCE
By Mikey Cain
- 4 32oz. bottles store-bought ketchup
- 1 lb. blackstrap molasses
- 1 cup blackberry jelly
- 2 cups vinegar
- 3 tbs. ground red pepper
- 5 fresh habs (whole)
- 2 white onions (chopped)
- 2 med. bell peppers (chopped)
- cloves garlic (chopped)
- 1 lb. lt. brown sugar
- ½ cup pickling spice IMPORTANT
- 1 white cotton baby's sock (preferrably unused) OR JUST USE CHEESE CLOTH TIED WITH A STRING!!!! (that is what I would use…I would skip the sock!)
- 2 tsp. celery salt
Put the ketchup and vinegar on a medium-low heat until good and hot, then slowly add molasses, brown sugar and jelly, stirring all the time until they liquefy with the hot mixture. Add chopped onions, peppers, garlic and spices. Put pickling spice into baby's sock and tie sock closed at top making spice pouch. Add pouch to mixture, holding under surface with wooden spoon until saturated with hot mixture. Allow mixture to SLOWLY boil or "burble." Keep stirring of bottom to prevent sticking. (From time to time I like to "mop" the bottom of the pot with the spice pouch to release goodies in pouch and clean bottom at the same time. Allow to "burble" for about an hour and a half, until fresh peppers are soft. Don't leave out the pickling spice from this stuff. It's the key to giving this sauce its own distinctive flavor. It's a pretty sweet sauce, but the habs and ground red give it a "sneaky pete" quality that slips up behind the sweet and grabs your attention.
SIZZLING DRY RUB
- 2-3 tbs. powdered, smoke-dried habaneros
- 1 tsp. cumin
- 1 tbs. powdered garlic
- 1 tsp. powdered onion
- 1 tsp. salt
- 1 tsp. black pepper
Mix well and put into a bottle with a shaker top. Coat the meat lightly with chile oil and dust liberally with the rub. Grill/BBQ as appropriate.
AUTHENTIC CAROLINA PORK BARBEQUE
- 1 or 2 pork tenderloin
- 1 gal cider vinegar
- 10 oz Worcestershire sauce
- 6 ozs chili sauce
- 1 1/4 ozs crushed red pepper flakes
Mix all sauce ingredients together. Use as a basting sauce for the meat. The pork has to be barbecued - that is, cooked long and slow over a real wood fire, preferably hickory. Temp should be around 220 degrees, and it takes at least 1-1/2 hours per pound, or until internal temp. reaches 150-160 degrees. Needless to say, this is difficult to accomplish in the average backyard Weber kettle, although it can be done. It has to be served on a CWB: Cheap White Bun. After that, the only question is "with or without?" Sweet cole slaw on top, that is.
MANGO SCOTCH BONNET CARIBBEAN BARBECUE GLAZE
- 2 tablespoons peanut oil
- 4 ripe mangoes, peeled, pitted, and cut into 1/2-inch dice
- I white onion, peeled and cut into 1/4-inch dice
- I carrot, peeled and cut Into 1/4-inch dice
- 1 fresh orange Scotch bonnet or habanero chiles, seeded and finely minced
- ½ cup champagne vinegar
- ½ cup ketchup
- l/4 cup sugar
- Salt to taste
In a saucepan, heat the peanut oil and sauté the mangoes, onion, carrot, and Scotch bonnet or habanero chiles for 10 minutes over medium heat, or until the onions are soft and translucent. Deglaze the saucepan with the vinegar, and add the ketchup and sugar. Bring to a slow boil, reduce heat, and sim-mer for 35 to 45 minutes. Remove pan from heat and season with salt. Transfer to a food processor or blender, and pulse. Strain through a medium sieve; if the sauce is too thick, add a little water to thin. Serving suggestions: Use as a barbecue sauce with grilled seafood such as lobster, crab, and scallops, and with pork. can be brushed on as a glaze during cooking. Storage: Holds well for weeks in the refrigerator. Yield: About 3 cups
JALAPENO GARLIC MARINADE
This recipe can be used on any type of beef you might choose. Steaks and roasts are the first to come to mind. First remove the stems and seeds from the jalapenos. Then in a blender mix the following:
2-4 fresh jalapeno peppers
Can substitute 1/2 to 1 tsp
red pepper flakes.
1/2 cup of dry red wine
1/4 cup extra virgin olive oil
3 cloves of garlic, crushed
1 tsp parsley
1 tsp salt
1 tsp cracked black pepper
1/8th tsp tobasco
A couple of lean steaks such as flank steak
Blend all ingredients until smooth. Place steaks and marinade in a sealable plastic bag for 6 to 8 hours in the refrigerator. Fire up the grill so that the coals are really hot. Next remove the steaks allowing excess marinade to drip off and place the steaks directly over the coals. Cook until desired doneness has been reached. Enjoy!
SPICY TEXAS BBQ SAUCE
1 c Ketchup
12 oz Tomato paste
1/4 c Lime juice
1 ts Veg oil
1 1/2 c Onion; chopped
2 Clove Garlic; fine chop
12 oz Beer
1/2 c Brown sugar; firm packed
2 tsp Red chiles; to taste
1 tsp Worcestershire sauce
2 Jalapeno; seeded and chopped
Heat all ingredients to boiling in a 2 quart pan, reduce heat to low.
cover Makes 5 cups sauce.
GREENS MADE LIGHT
Who doesn’t think of collard greens when they think of the south?
Here is a very tasty light version.
- 1 tsp. minced garlic
- 1 can chicken broth
- a few dashes of Worcestershire sauce
- Tabasco sauce to taste
PREPARATION:
Wash and coarsely chop the greens, removing tough stems.
Put greens in pan and add garlic, chicken broth, Worcestershire sauce, and Tabasco.
Cover and cook over low heat until tender.
Note from Bea:
I've noticed several recipes for greens, but most of them require the addition of fat.
This recipe has no added fat and it is delicious!
LOW FAT SOUTHERN FRIED CHICKEN
A light fried chicken, made with low fat ingredients and just a little oil.
INGREDIENTS:
- 4 skinless chicken breast halves, about 4 to 6 ounces each
- 2 cups low fat buttermilk
- 1/2 cup corn flake crumbs
- 1/2 cup flour
- 1/4 tsp salt
- 1 tsp pepper
- 3 tbsp vegetable oil
PREPARATION:
In a covered container or sealed heavy duty food storage bag, soak chicken in buttermilk for 4 hours in the refrigerator. Discard buttermilk. Combine corn flake crumbs, flour, salt, and pepper in a medium bowl.
Dredge chicken in the mixture until well coated. Heat the oil in a large skillet. Fry the chicken for 15 to 20 minutes, turning once. Drain chicken thoroughly on paper towels before serving
LOW FAT GARLIC MASHED POTATOES
- 7 cups peeled and cubed baking potatoes
- 6 cloves garlic, peeled
- 1/2 cup low-fat milk
- 1/4 cup Parmesan cheese, grated
- 2 tablespoons light butter or soy butter
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
PREPARATION:
Place potatoes and garlic in a saucepan. Cover with water; bring to a boil. Reduce heat. Simmer 20 minutes; drain. Place drained potatoes and garlic in a mixing bowl. Add remaining ingredients; beat with mixer until smooth. Serves 6 to 8.
LIGHT CORN BREAD
- Preheat oven to 350.
- Mix dry ingredients.
- Add shortening and buttermilk and mix until blended. (It will be a very wet batter.).
- Bake in greased loaf pan at 350 degrees for 1 hour or until baked through.
Sweet Potato Pie
2 large sweet potatoes, cooked and mashed
1/2 cup skim milk
1/2 cup maple syrup
1 tsp vanilla
1/4 tsp nutmeg
2 eggs
1. Boil sweet potatoes until soft.
2. Mash potatoes in a large-mixing bowl.
3. Combine mashed sweet potatoes with eggs, syrup, vanilla, milk and nutmeg. Mix well.
4. Spray 9-inch pie pan with non-fat cooking spray.
5. Pour mixture into the prepared pan and bake at 350 degrees for 1 hour or until knife comes out clean.
Serves 8
Per serving (without pie crust): Calories 105, Fat 1.49 gms, Chol 46.8 mg, Sod 20.3 mg, Carb 20.8 gms, Sugars 16.1 gms, Pro 2.29 gms
*Optional: Prepare in a low fat pie crust and top with Cool Whip.
Double Decker Sweet Potato Pecan Pie
Crust:
8 graham crackers, finely crushed
1 T. canola oil
Preheat oven to 325° F. Lightly spray 10" non-stick heavy-gauge springform pan with cooking oil. Mix all crust ingredients together thoroughly and press firmly into pan. Bake 4-5 minutes. Cool on rack.
Sweet Potato Filling:
2 1/2 C. steamed sweet potatoes, mashed until smooth
1 1/2 C. soy milk or low fat evaporated milk
1/4 C. brown sugar
1/2 C. granulated sugar
1/4 t. salt
1 t. cinnamon
1/2 t. ground ginger
1/4 t. ground nutmeg
1/8 t. ground cloves
4 organic egg whites
Raise oven temperature to 350°F. In a large bowl mix all ingredients until well-blended and completely smooth. Set aside.
Pecan Filling:
6 organic egg whites
1/2 C. granulated sugar
1/2 t. salt
2 T. canola oil
1 1/2 C. light corn syrup
1 C. finely chopped fresh pecan halves
1 T. vanilla extract
Combine first 5 ingredients in large bowl and beat until well combined. Stir in pecans and vanilla.
Pour sweet potato filling into baked pie crust and smooth top. Carefully pour pecan filling on top. Bake for 50-60 minutes, until a knife inserted into the pie comes out clean. Cool on rack.
Makes 12-14 servings
EASY LOW FAT COCONUT CAKE RECIPE
INGREDIENTS:
| 1 (18.25 ounce) package white cake mix 3 egg whites 1 1/4 cups water 2/3 cup flaked coconut, divided | 1 (14 ounce) can fat free sweetened condensed milk 1 teaspoon coconut extract 1 1/2 cups reduced-fat whipped topping |
DIRECTIONS:
| 1. | In a mixing bowl, beat the dry cake mix, egg whites, water and 1/3 cup coconut on low speed for 2 minutes. Transfer to a 13-in. x 9-in. x 2-in. baking pan coated with nonstick cooking spray. Bake at 350 degrees F for 20-25 minutes or until a toothpick comes out clean. Cool on a wire rack for 10 minutes. |
| 2. | Meanwhile, combine milk and extract. Using a large meat fork, punch holes in cake. Gently spread half of the milk mixture over cake. let stand for 3 minutes. Spread remaining milk mixture over cake. Cool for 30 minutes. Toast the remaining coconut. Spread whipped topping over cake; sprinkle with coconut. Cover and chill for at least 4 hours. Refrigerate leftovers. |
FRIED GREEN TOMATOES!!
No…they are not really fried!! FOOLED YA!
- Slice the tomatoes 1/4 to 1/8 inch thick Press both sides into meal.
- Salt and pepper to taste Varations: For a thicker coating, lightly dredge the slices in flour first and then dip the floured slices in beaten egg.
- Dip into a final coat of meal.
- Salt and pepper to taste.
- "oven fry" slices in a 400 degree oven.
- Place the slices on a cookie sheet coated with cooking spray and bake about 8 minutes on each side.
- Salt and pepper to taste.
AND FOR OUR AMBROSIA SALAD SEE MY RECIPE INDEX UNDER “FAMILY TRADITIONS PART ONE”
WHITE GRAVY
2 cups fat-free milk or non-fat evaporated milk, heated
4 tbsp. flour
4 tbsp. light margarine
1/8 tsp. Pepper
1/2 tsp. Salt
Pepper to taste
Directions:
In medium size pan melt margarine and flour, blend well. Add hot milk. Stirring constantly, Cook bringing to boil and stir 1 minute or until thickened. Add salt, and pepper. Making it the night before seems to gain flavor when heated.
Spoon white gravy over whipped mashed potatoes, and serve with salmon loaf and fresh or frozen green peas.
Makes 2 cups. Use white gravy for fish, meat, poultry, creamed vegetables or casseroles.
Egg sauce: A different version of white sauce is to add 2 Eggland’s Best Eggs or The Country Hen Brand Eggs. Simply Hard boil eggs chop and add to the white Gravy. This is very good served over whipped mashed potatoes, and served with salmon loaf and fresh or frozen peas just as well as the plain white sauce is.
However, the eggs will have saturated fat and Cholesterol. To cut back you can use 1 whole egg, and 2 egg whites. Also if you use the brand eggs above, they will have Omega-3’s in them due to the diet the hen is fed, which results in a healthier egg according to both companies.
Chicken Gravy
Low Fat Recipe
This is great over mashed potatoes or baked chicken.
Ingredients:
2 tablespoons reduced-calorie stick margarine
2 tablespoons all-purpose flour
1/4 teaspoon poultry seasoning
1/8 teaspoon salt
1/8 teaspoon paprika
1 cup low-salt chicken broth
Directions:
Melt margarine in a small saucepan over medium heat.
Add flour, poultry seasoning, salt, and paprika, stirring with a whisk.
Gradually add broth, stirring until blended.
Cook two minutes or until thick, stirring constantly.
Cheese Grits
Servings = 12 | Serving size =about a cup
I would not double this recipe but make two separate batches. Leftovers, however, are pretty good.
| 8 cups | water |
| 2 cups | old fashioned grits |
| 1 tsp | salt |
| 6 ounces | low-fat sharp cheddar cheese (grated) |
| 1/2 cup | 2% milk |
Place the water in a medium sauce pan (at least 6 quart size) and heat over high heat.
As the water begins to boil slowly add the grits stirring constantly.
Reduce the heat to medium high and add the salt stirring well.
Cook the grits for 12 minutes, stirring to keep them from sticking to the bottom of the pan.
As the grits are cooking preheat oven to 325°F.
Remove from the heat and stir in the cheese and milk.
When the cheese has melted, pour the grits into a 12 inch oblong Pyrex dish.
Bake in the oven for 30 minutes.
Nutrition Facts
Serving size: about a cup | Servings 12
Calories 126 | Calories from Fat 13
Amount Per Serving (% Daily Value)
Total Fat 1g (2%) | Saturated Fat 1g (4%)
Monounsaturated Fat 0g | Trans Fat 0g
Cholesterol 4 mg (1 %) | Sodium 284 mg (12 %)
Total Carbohydrates 21g (7%) | Sugars 1g
Dietary Fiber 0g (2%) | Protein 6g
Vitamin A 2% | Vitamin C 0 % | Calcium 7% | Iron 6%
Vitamin K 0 mcg | Potassium 60 mg | Magnesium 10 mg
AND THEY ARE…..
SOME TRADITION RENDITIONS OF THE FAMOUS SOUTHERN ICED TEA!!!
I like to add mint to mine occasionally and I will use stevia to sweeten it as well…but sometimes…you just have to have the real thing for those special days…
Southern Sweet Iced Tea Recipe #1 |
|
| Ingredients 3 Family Size Tea Bags 2 Cups Of Cold Water 1 Cup of Sugar | Directions We in the south make the best iced tea you'll find. Maybe it's how it's done, or maybe it is the water in the south, or maybe it's just that a southern belle has put a lot of TLC into making the tea. Who knows! We recommend Luzianne Tea Bags if available. Place the two cups water in a pot and add the tea bags. Bring to a boil, do not continue boiling. Remove from heat and let steep. Pour warm tea into empty pitcher. Add the sugar and stir until the sugar is dissolved. Fill remaining pitcher with cold water. Optional - some women say they use less water and add ice to the tea. |
| | Southern Sweet Iced Tea Recipe #2 |
| Ingredients 3 family sized tea bags a pinch baking soda (about 1/4 teaspoon) 1 to 1 1/3 cups of sugar | Directions Here is my never fail sweet tea...
Everyone (even yankees) loves it.
Bring 3-4 cups of water to a boil. Add a pinch of baking soda to the water and add 3 family sized tea bags. Remove from heat and cover. Allow to sit for at least 10-15 minutes. Pour into gallon pitcher and add sugar. Then fill with cold water. Refrigerate.
*the soda takes out the bitterness and darkens the tea....this small amount doesnt change the taste.
Enjoy!! |
| | Sun Tea (no cooking) Recipe #3 |
| Ingredients 2 family sized tea bags 1 quart water Glass or translucent pitcher | Directions Here is my easy, no work needed...Sun Tea
Put the water and tea bags in the pitcher. Put in the Sun and let sit. In about 30 minutes to an hour you have tea. Add cold water to desired strength. Refrigerate.
This recipe is great for guys who can't cook! |
