Healthified Southern American recipes
American southern food is undeniably delicious. It’s no wonder so many dishes are considered comfort food. Here, we’ve trimmed the fat and salt in several classic recipes but left all of the flavor and wonderful fresh ingredients. Enjoy!
Oven-fried catfish
Prep Time
1 hour 20 minutes
Cook Time
30 minutes
Servings
4 servings
Serving Size
1/4 recipe
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Ingredients
Preparation
- In a shallow pan, mix buttermilk with Worcestershire sauce and ¼ tsp each salt and pepper. Add fish pieces and let marinate in the fridge, turning once, at least 1 hour and up to 8 hours.
- Preheat oven to 425°F. Place a small cooling rack inside a sheet pan and spray with cooking spray.
- In a resealable gallon-size bag, mix cornmeal with remaining salt and pepper, garlic powder, onion powder, paprika and cayenne pepper. Remove catfish pieces from marinade, shaking off excess liquid, and drop into the bag. Seal and shake until fish is coated.
- Place on prepared rack and spray liberally with cooking spray. Bake for 25-30 minutes, until crispy and golden.
Nutrition
(per serving)- 234 Calories
- 3g Total Fat
- 1g Saturated Fat
- 457mg Sodium
- 57mg Cholesterol
- 26g Total Carbs
- 2g Fiber
- 2g Sugars
- 26g Protein
- 477mg Potassium
Smoky collard greens
Prep Time
15 minutes
Cook Time
40 minutes
Servings
4 servings
Serving Size
2/3 cup
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Ingredients
Preparation
- Stack collard greens and roll up. Slice thinly into ribbons and set aside.
- In a large Dutch oven, heat oil over medium heat. Add onion and cook, stirring occasionally, until it begins to soften. Add garlic, smoked paprika and red pepper flakes and cook for another 2-3 minutes.
- Add broth and bring to a simmer. Add collard greens, stirring to submerge in broth as it wilts. Lower heat and simmer uncovered until very tender, about 30 minutes, adding water if the liquid is running low.
- Season with salt, pepper and apple cider vinegar to taste, and serve.
Nutrition
(per serving)- 79 Calories
- 4g Total Fat
- 1g Saturated Fat
- 55mg Sodium
- 0mg Cholesterol
- 9g Total Carbs
- 4g Fiber
- 2g Sugars
- 4g Protein
- 205mg Potassium
Banana pudding cups
Prep Time
10 minutes
Cook Time
0 minutes
Servings
6 servings
Serving Size
1 ramekin
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Ingredients
Preparation
- Whisk together yogurt with honey and vanilla.
- In six individual ramekins, layer 2 Nilla wafers with banana and yogurt mixture.
- Cover with plastic wrap and refrigerate for 5 hours.
- Top with whipped cream to serve.
Nutrition
(per serving)- 181 Calories
- 5g Total Fat
- 3g Saturated Fat
- 61mg Sodium
- 13mg Cholesterol
- 26g Total Carbs
- 1g Fiber
- 21g Sugars
- 8g Protein
- 155mg Potassium
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.