Healthified Southern American recipes

Makes 4 servings

Prep: 20 min + 1 hour marinating | Cook: 30 min

Ingredients

• 1 cup low-fat buttermilk
• 1 Tbsp Worcestershire sauce
• 1/2 tsp salt, divided in half
• 1/2 tsp freshly ground black pepper, divided in half
• 1⁄4 tsp garlic powder
• 1⁄4 tsp onion powder
• ¼ tsp paprika
• 1⁄4 tsp cayenne pepper
• 1 pound catfish fillets, cut into 2-inch pieces
• 1 cup whole grain yellow cornmeal
• Cooking spray

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 Information

Serving size: 1/4 recipe

Per serving

Calories: 234 | Total fat: 3 g | Saturated fat: 1 g | Sodium: 457mg | Cholesterol: 57 mg | Total carbs: 26 g | Fiber: 2 g | Sugars: 2 g | Protein: 26 g | Potassium: 477 mg

Smoky Collard Greens

Makes 4 servings

Prep: 15 min | Cook: 40 min

Ingredients

• 2 bunches fresh collard greens, ribs removed (about 1.5 pounds, after ribs are removed)
• 1 Tbsp extra-virgin olive oil
• 1 medium yellow onion, diced
• 1 Tbsp minced garlic
• 1 tsp smoked paprika
• ½ tsp red pepper flakes
• 2 cups low-sodium chicken or vegetable broth
• Salt and pepper, to taste
• Apple cider vinegar, to taste

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 Information

Serving size: About 2/3 cup serving

Per serving 

Calories: 79 | Total fat: 4 g | Saturated fat: 1 g | Sodium: 55 mg | Cholesterol: 0 mg | Total carbs: 9 g | Fiber: 4 g | Sugars: 2 g | Protein: 4 g | Potassium: 205 mg 

Banana Pudding Cups

Makes 6 servings 

Prep: 10 min 

Cook: 0 min + 5 hours chill time

Ingredients

2 cups plain 2% Greek yogurt

3 Tbsp honey

1 tsp vanilla extract

12 Nilla wafers

2 bananas, peeled and sliced

8 Tbsp whipped cream

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 Information

Serving size: 1 ramekin

Per serving 

Calories: 181 | Total fat: 5 g | Saturated fat: 3 g | Sodium: 61 mg | Cholesterol: 13 mg | Total carbs: 26 g | Fiber: 1 g | Sugars: 21 g | Protein: 8 g | Potassium: 155 mg