Product Details
- Paperback: 240 pages
- Publisher: Ballantine Books (February 5, 2013)
- Language: English
- ISBN-10: 0345536630
- ISBN-13: 978-0345536631
- Product Dimensions: 7.4 x 0.6 x 9.1 inches
Book Description
From beloved food personality Bobby Deen, son of Paula Deen, comes an irresistible new cookbook featuring 120 recipes of Southern comfort-food classics—all under 350 calories and jam-packed with flavor.
Raised on his mother’s fried chicken and hoecakes, Bobby Deen ultimately found himself, as a young man, twenty-five pounds overweight. Unwilling to sacrifice any of his favorite foods, Bobby started tweaking the recipes he grew up on, replacing sour cream with nonfat yogurt, using lower-calorie versions of mayonnaise, cream cheese, and other high-calorie items. Even Paula herself sometimes couldn’t tell the difference between the lo-cal versions and her originals—since the flavor remained top-notch.
Here you’ll find a soup-to-nuts collection of many of the great dishes and flavors you’ve come to enjoy and expect from the Deens, but with a lot fewer calories. Every recipe has been reviewed and approved by a certified nutritionist. Yes, you can have your Gooey Less Butter Cake and eat it too . . . along with such selections as
It’s a Party Guacamole • Easy Ginger-Glazed Spare Ribs • Yes You Can Mac and Cheese • Cheeseburger Casserole • Old-Fashioned Meatloaf • Crispy Oven-Fried Chicken • Roasted Pork Tenderloin with Apples • Buttermilk Mashed Potatoes • Bittersweet Chocolate Cheesecake • Strawberry Streusel Cake
In addition to all these mouthwatering recipes and 65 full-color photos, you will find before/after fat and calorie counts (so you know just how many calories you’re saving)—plus a week’s worth of 1,500 calorie/day menus, celebration menus, healthy prep tips, weight-loss shortcuts, ideas for stocking a healthy pantry/fridge, and a section on easy high-fat/low-fat ingredient swaps.
Raised on his mother’s fried chicken and hoecakes, Bobby Deen ultimately found himself, as a young man, twenty-five pounds overweight. Unwilling to sacrifice any of his favorite foods, Bobby started tweaking the recipes he grew up on, replacing sour cream with nonfat yogurt, using lower-calorie versions of mayonnaise, cream cheese, and other high-calorie items. Even Paula herself sometimes couldn’t tell the difference between the lo-cal versions and her originals—since the flavor remained top-notch.
Here you’ll find a soup-to-nuts collection of many of the great dishes and flavors you’ve come to enjoy and expect from the Deens, but with a lot fewer calories. Every recipe has been reviewed and approved by a certified nutritionist. Yes, you can have your Gooey Less Butter Cake and eat it too . . . along with such selections as
It’s a Party Guacamole • Easy Ginger-Glazed Spare Ribs • Yes You Can Mac and Cheese • Cheeseburger Casserole • Old-Fashioned Meatloaf • Crispy Oven-Fried Chicken • Roasted Pork Tenderloin with Apples • Buttermilk Mashed Potatoes • Bittersweet Chocolate Cheesecake • Strawberry Streusel Cake
In addition to all these mouthwatering recipes and 65 full-color photos, you will find before/after fat and calorie counts (so you know just how many calories you’re saving)—plus a week’s worth of 1,500 calorie/day menus, celebration menus, healthy prep tips, weight-loss shortcuts, ideas for stocking a healthy pantry/fridge, and a section on easy high-fat/low-fat ingredient swaps.
Editorial Reviews
About the Author
Bobby Deen is the son of famous Food Network host and bestselling cookbook author Paula Deen. Bobby, along with his brother Jamie, got his start in the food business back in 1989 when their mom hired them to deliver sandwiches. The three Deens joined forces to open a restaurant in Savannah, The Lady and Sons. Bobby is the host of the Cooking Channel’s and Food Network’s Not My Mama’s Meals and a frequent guest on a variety of Food Network shows.
Melissa Clark has spent her entire professional life associated with food. Her work appears in The New York Times, Food & Wine, Travel & Leisure, and Real Simple. She has also collaborated on more than twenty cookbooks, one of which received both a James Beard Award and the Julia Child Cookbook Award in 2000. Her latest cookbook is Cook This Now: 120 Easy and Delectable Dishes You Can’t Wait to Make.
Melissa Clark has spent her entire professional life associated with food. Her work appears in The New York Times, Food & Wine, Travel & Leisure, and Real Simple. She has also collaborated on more than twenty cookbooks, one of which received both a James Beard Award and the Julia Child Cookbook Award in 2000. Her latest cookbook is Cook This Now: 120 Easy and Delectable Dishes You Can’t Wait to Make.
Excerpt. © Reprinted by permission. All rights reserved.
CHAPTER 1
When’s Dinner?! Some Favorite Appetizers
You know that time of the day in the late afternoon when it’s not quite dinnertime but your stomach just won’t seem to believe you? I reckon that is just about the most dangerous time for trying to eat right. On the other hand, it’s also a chance to eat some of the most delicious food of the day. Because that’s the hour I start setting out appetizers. These first bites are some of my favorite foods, and I don’t like to deprive myself of a good eating opportunity. So I’ve devised ways to be smart about what I choose at this time of the day.
I like to look at my appetizers as the first part of my evening meal. I mean, what is an appetizer besides the lead-in to the main course? It should work with my main meal, not against it. My first course does the job of getting my appetite in the right frame of mind for what’s coming next. If I know what my main meal is going to be, I know what best to pair it up with on the appetizer end.
What I try to do is match a lighter-style appetizer with a heavier meal, and vice versa. If my main meal is going to be something like Grilled Filet Mignon with Vidalia Onions (page 64), I may decide on something like Pickled Shrimp (page 6) to start with. With an ice-cold beer in hand, these babies are a nice bright snack to keep me satisfied as the grill heats up. If I’m planning on something a little lighter for dinner, like Glazed Scallops with Pineapple Salsa (page 80), I may just go with something a little heavier to get me going, like Fiery Queso Fundido (page 12) or Sweet and Savory Meatballs (page 17).
And when I’ve got friends over for dinner, there’s nothing more hospitable than starting the meal out with some really special appetizers. Setting out some beautiful, bite-size Mini Savannah Crab Cakes (page 14) or Spinach-and-Cheese–Stuffed Mushrooms (page 16) tells her my Mama raised me right.
As an added bonus, these recipes are fast and easy to pull together. In fact, most can be finished off before your guests even knock at the door, making for more relaxed entertaining. With these appetizers in your lineup, you’ll find yourself free to leave the kitchen, mingle with your guests, and get in a few more bites of each tasty morsel of food you put out.
Bobby’s Pimiento Cheese
Well, I guess we Deens are pretty well known for our pimiento cheese at this point. We just love it. That’s why a book of healthy comfort food recipes with my name on it absolutely had to include a lighter version of this Southern classic. No matter what you do with it—spread it between two pieces of bread, slather it on top of a burger, or just serve it as is with some vegetable sticks for dipping—this recipe is one you’re going to want in your collection. Makes about 2 cups / Serves 8 to 10
In the bowl of an electric mixer fitted with the paddle attachment, or using a handheld mixer, beat the cream cheese until fluffy. Beat in the Cheddar, mayonnaise, pimientos, Worcestershire sauce, onion powder, and pepper until well blended. Serve with celery sticks or any vegetable you like.
My Motivation
Pimiento cheese is my pick-me-up food. When I’m lacking the motivation to get myself moving to do some exercise, I promise myself a pimiento cheese sandwich as a reward for a hard workout. While it may sound funny, just having a goal in front of me makes me work that much harder. Find your own pick-me-up food and use it the next time you need a little extra motivation in keeping healthy.
2 ounces low-fat cream cheese (Neufchâtel), softened
2 cups grated low-fat Cheddar cheese
¹/³ cup light mayonnaise
2 tablespoons chopped pimientos, mashed with a fork
½ teaspoon Worcestershire sauce
Pinch of onion powder
Freshly ground black pepper to taste
Celery sticks, for serving
BREAKIN’ IT DOWN
Before After
Fat 26g 3g
Calories 316 78
7g protein | 2g carbohydrate 0g fiber | 232mg sodium
Based on 9 servings, does not include celery sticks for serving
Pickled Shrimp
This is a true Low-Country classic, made even quicker and easier by using precooked shrimp. While my Mama keeps her pickled shrimp in pretty little mason jars, I make my mix-up and marinate everything the modern way, in a resealable plastic bag. Be sure to pickle your shrimp for at least twenty-four hours to give the flavors time to soak in. The pickled shrimp will last about a week in your fridge, so you can be sure that you’ll never get caught out with nothing to serve when friends drop in for a visit. Serves 6
1 pound cooked, peeled and deveined medium shrimp, with tails
½ small red onion, cut in half lengthwise, then cut crosswise into thin slices
½ medium yellow bell pepper, cut in half lengthwise, then cut crosswise into thin slices
¾ cup fresh lime juice
½ cup white wine vinegar
1 jalapeño, seeded, if desired, and sliced into thin rings
1 tablespoon black peppercorns
½ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon dried minced garlic
BREAKIN’ IT DOWN
Before After
Fat 18g 2g
Calories 170 104
18g protein | 4.5g carbohydrate .5g fiber | 201mg sodium
Put the shrimp, red onions, bell peppers, lime juice, vinegar, jalapeños, peppercorns, oregano, salt, and garlic into a gallon-size resealable plastic bag along with ¾ cup water. Seal the bag and turn it over a few times to mix the flavors together. Have a quick taste of the marinade and add a pinch or two more salt, if you like. Seal it up again, place the bag in a medium bowl, and refrigerate overnight, turning occasionally. To serve the shrimp, just empty the entire contents of the bag into a big serving bowl and let your guests dig in.
Tails It Is
There are two reasons I keep the tails on my pickled shrimp. First off, I think it just looks a whole lot better. But more important, with the tails left on, you’ve got something to grab on to and no need for fiddly toothpicks. And, trust me, when this shrimp is brought out, there will be a whole lot of grabbing going on.
It’s a Party Guacamole
Game day can be the downfall of anyone’s healthy diet. The temptations are just too great, y’all! But with this guac, I can enjoy the game with my buddies and still feel good about what I’ve eaten. I make sure to serve this with some healthy dipping options like veggie sticks or baked tortilla chips so that I don’t blow it all on the fried chips. Makes 1½ cups / Serves 6
2 ripe avocados, pitted, peeled, and finely chopped
¾ cup fat-free sour cream (or use low-fat; optional)
½ teaspoon lime juice
½ teaspoon salt
¼ teaspoon ground cumin
Pinch of cayenne pepper
1∕3 cup finely chopped tomatoes
3 tablespoons thinly sliced scallions (white and light green parts only)
¼ cup shredded low-fat Mexican cheese blend
Veggie sticks or baked tortilla chips, for dipping
BREAKIN’ IT DOWN
Before After
Fat 22g 8g
Calories 262 112
3g protein | 10g carbohydrate 13g fiber | 280mg sodium
Using the back of a fork, mash the avocados in a medium bowl. Stir in the sour cream, lime juice, salt, cumin, and cayenne. Scoop the mixture into a serving bowl and sprinkle with the tomatoes, scallions, and Mexican cheese blend. Serve with veggie sticks or baked tortilla chips.
Shore Is Good Seafood Dip
If you’re from Savannah, chances are you’ve enjoyed a version of this dip at most gatherings you’ve been to. And if you’ve ever been to our restaurant, The Lady & Sons, I sure hope you had the opportunity to sample it there. This here is a version you can feel good about treating yourself to any old day of the week. Makes 6 cups / Serves 12 to 16
1. Preheat the oven to 325°F. Lightly spray a 2-quart casserole with cooking spray.
2. In a large nonstick skillet coated with cooking spray, cook the celery, bell peppers, and onions over medium heat until the bell peppers and onions begin to soften, 3 to 5 minutes.
3. In a medium bowl, mix together the crabmeat, shrimp, Parmesan, yogurt, mayonnaise, evaporated milk, lemon juice, Worcestershire sauce, paprika, and pepper to taste. Stir in the cooked vegetables from the skillet. Scrape into the prepared casserole and bake for 30 minutes, or until warmed through.
Take Your Lumps
I like to splurge and use lump crabmeat in this dip because it contains the sweetest, most tender meat of the crab. By using this high-quality meat, you don’t need to dress it up too much with added fat and sugar. It’s so tasty on its own, you’ll want its great flavor to shine through.
2 celery stalks, finely chopped
1 medium yellow bell pepper, finely chopped
1 medium onion, finely chopped
8 ounces lump crabmeat, picked over to remove bits of shell
8 ounces cooked, peeled, and deveined shrimp, coarsely chopped
1 cup grated Parmesan cheese
½ cup fat-free Greek yogurt (or use low-fat; optional)
½ cup light mayonnaise
2 tablespoons 2% evaporated milk
1 tablespoon fresh lemon juice
1 tablespoon Worcestershire sauce
½ teaspoon paprika
White pepper to taste
BREAKIN’ IT DOWN
Before After
Fat 20g 4g
Calories 205 94
10g protein | 4g carbohydrate 0g fiber | 315mg sodium
Gather Round Artichoke and Spinach Dip
If you like your dips decadently cheesy and lusciously creamy, then this is the dip for you. I like to make my own pita crackers to serve alongside. Cut up healthy whole-grain pitas into triangles, give the...
When’s Dinner?! Some Favorite Appetizers
You know that time of the day in the late afternoon when it’s not quite dinnertime but your stomach just won’t seem to believe you? I reckon that is just about the most dangerous time for trying to eat right. On the other hand, it’s also a chance to eat some of the most delicious food of the day. Because that’s the hour I start setting out appetizers. These first bites are some of my favorite foods, and I don’t like to deprive myself of a good eating opportunity. So I’ve devised ways to be smart about what I choose at this time of the day.
I like to look at my appetizers as the first part of my evening meal. I mean, what is an appetizer besides the lead-in to the main course? It should work with my main meal, not against it. My first course does the job of getting my appetite in the right frame of mind for what’s coming next. If I know what my main meal is going to be, I know what best to pair it up with on the appetizer end.
What I try to do is match a lighter-style appetizer with a heavier meal, and vice versa. If my main meal is going to be something like Grilled Filet Mignon with Vidalia Onions (page 64), I may decide on something like Pickled Shrimp (page 6) to start with. With an ice-cold beer in hand, these babies are a nice bright snack to keep me satisfied as the grill heats up. If I’m planning on something a little lighter for dinner, like Glazed Scallops with Pineapple Salsa (page 80), I may just go with something a little heavier to get me going, like Fiery Queso Fundido (page 12) or Sweet and Savory Meatballs (page 17).
And when I’ve got friends over for dinner, there’s nothing more hospitable than starting the meal out with some really special appetizers. Setting out some beautiful, bite-size Mini Savannah Crab Cakes (page 14) or Spinach-and-Cheese–Stuffed Mushrooms (page 16) tells her my Mama raised me right.
As an added bonus, these recipes are fast and easy to pull together. In fact, most can be finished off before your guests even knock at the door, making for more relaxed entertaining. With these appetizers in your lineup, you’ll find yourself free to leave the kitchen, mingle with your guests, and get in a few more bites of each tasty morsel of food you put out.
Bobby’s Pimiento Cheese
Well, I guess we Deens are pretty well known for our pimiento cheese at this point. We just love it. That’s why a book of healthy comfort food recipes with my name on it absolutely had to include a lighter version of this Southern classic. No matter what you do with it—spread it between two pieces of bread, slather it on top of a burger, or just serve it as is with some vegetable sticks for dipping—this recipe is one you’re going to want in your collection. Makes about 2 cups / Serves 8 to 10
In the bowl of an electric mixer fitted with the paddle attachment, or using a handheld mixer, beat the cream cheese until fluffy. Beat in the Cheddar, mayonnaise, pimientos, Worcestershire sauce, onion powder, and pepper until well blended. Serve with celery sticks or any vegetable you like.
My Motivation
Pimiento cheese is my pick-me-up food. When I’m lacking the motivation to get myself moving to do some exercise, I promise myself a pimiento cheese sandwich as a reward for a hard workout. While it may sound funny, just having a goal in front of me makes me work that much harder. Find your own pick-me-up food and use it the next time you need a little extra motivation in keeping healthy.
2 ounces low-fat cream cheese (Neufchâtel), softened
2 cups grated low-fat Cheddar cheese
¹/³ cup light mayonnaise
2 tablespoons chopped pimientos, mashed with a fork
½ teaspoon Worcestershire sauce
Pinch of onion powder
Freshly ground black pepper to taste
Celery sticks, for serving
BREAKIN’ IT DOWN
Before After
Fat 26g 3g
Calories 316 78
7g protein | 2g carbohydrate 0g fiber | 232mg sodium
Based on 9 servings, does not include celery sticks for serving
Pickled Shrimp
This is a true Low-Country classic, made even quicker and easier by using precooked shrimp. While my Mama keeps her pickled shrimp in pretty little mason jars, I make my mix-up and marinate everything the modern way, in a resealable plastic bag. Be sure to pickle your shrimp for at least twenty-four hours to give the flavors time to soak in. The pickled shrimp will last about a week in your fridge, so you can be sure that you’ll never get caught out with nothing to serve when friends drop in for a visit. Serves 6
1 pound cooked, peeled and deveined medium shrimp, with tails
½ small red onion, cut in half lengthwise, then cut crosswise into thin slices
½ medium yellow bell pepper, cut in half lengthwise, then cut crosswise into thin slices
¾ cup fresh lime juice
½ cup white wine vinegar
1 jalapeño, seeded, if desired, and sliced into thin rings
1 tablespoon black peppercorns
½ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon dried minced garlic
BREAKIN’ IT DOWN
Before After
Fat 18g 2g
Calories 170 104
18g protein | 4.5g carbohydrate .5g fiber | 201mg sodium
Put the shrimp, red onions, bell peppers, lime juice, vinegar, jalapeños, peppercorns, oregano, salt, and garlic into a gallon-size resealable plastic bag along with ¾ cup water. Seal the bag and turn it over a few times to mix the flavors together. Have a quick taste of the marinade and add a pinch or two more salt, if you like. Seal it up again, place the bag in a medium bowl, and refrigerate overnight, turning occasionally. To serve the shrimp, just empty the entire contents of the bag into a big serving bowl and let your guests dig in.
Tails It Is
There are two reasons I keep the tails on my pickled shrimp. First off, I think it just looks a whole lot better. But more important, with the tails left on, you’ve got something to grab on to and no need for fiddly toothpicks. And, trust me, when this shrimp is brought out, there will be a whole lot of grabbing going on.
It’s a Party Guacamole
Game day can be the downfall of anyone’s healthy diet. The temptations are just too great, y’all! But with this guac, I can enjoy the game with my buddies and still feel good about what I’ve eaten. I make sure to serve this with some healthy dipping options like veggie sticks or baked tortilla chips so that I don’t blow it all on the fried chips. Makes 1½ cups / Serves 6
2 ripe avocados, pitted, peeled, and finely chopped
¾ cup fat-free sour cream (or use low-fat; optional)
½ teaspoon lime juice
½ teaspoon salt
¼ teaspoon ground cumin
Pinch of cayenne pepper
1∕3 cup finely chopped tomatoes
3 tablespoons thinly sliced scallions (white and light green parts only)
¼ cup shredded low-fat Mexican cheese blend
Veggie sticks or baked tortilla chips, for dipping
BREAKIN’ IT DOWN
Before After
Fat 22g 8g
Calories 262 112
3g protein | 10g carbohydrate 13g fiber | 280mg sodium
Using the back of a fork, mash the avocados in a medium bowl. Stir in the sour cream, lime juice, salt, cumin, and cayenne. Scoop the mixture into a serving bowl and sprinkle with the tomatoes, scallions, and Mexican cheese blend. Serve with veggie sticks or baked tortilla chips.
Shore Is Good Seafood Dip
If you’re from Savannah, chances are you’ve enjoyed a version of this dip at most gatherings you’ve been to. And if you’ve ever been to our restaurant, The Lady & Sons, I sure hope you had the opportunity to sample it there. This here is a version you can feel good about treating yourself to any old day of the week. Makes 6 cups / Serves 12 to 16
1. Preheat the oven to 325°F. Lightly spray a 2-quart casserole with cooking spray.
2. In a large nonstick skillet coated with cooking spray, cook the celery, bell peppers, and onions over medium heat until the bell peppers and onions begin to soften, 3 to 5 minutes.
3. In a medium bowl, mix together the crabmeat, shrimp, Parmesan, yogurt, mayonnaise, evaporated milk, lemon juice, Worcestershire sauce, paprika, and pepper to taste. Stir in the cooked vegetables from the skillet. Scrape into the prepared casserole and bake for 30 minutes, or until warmed through.
Take Your Lumps
I like to splurge and use lump crabmeat in this dip because it contains the sweetest, most tender meat of the crab. By using this high-quality meat, you don’t need to dress it up too much with added fat and sugar. It’s so tasty on its own, you’ll want its great flavor to shine through.
2 celery stalks, finely chopped
1 medium yellow bell pepper, finely chopped
1 medium onion, finely chopped
8 ounces lump crabmeat, picked over to remove bits of shell
8 ounces cooked, peeled, and deveined shrimp, coarsely chopped
1 cup grated Parmesan cheese
½ cup fat-free Greek yogurt (or use low-fat; optional)
½ cup light mayonnaise
2 tablespoons 2% evaporated milk
1 tablespoon fresh lemon juice
1 tablespoon Worcestershire sauce
½ teaspoon paprika
White pepper to taste
BREAKIN’ IT DOWN
Before After
Fat 20g 4g
Calories 205 94
10g protein | 4g carbohydrate 0g fiber | 315mg sodium
Gather Round Artichoke and Spinach Dip
If you like your dips decadently cheesy and lusciously creamy, then this is the dip for you. I like to make my own pita crackers to serve alongside. Cut up healthy whole-grain pitas into triangles, give the...
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