3 Healthy Versions of Soul Food Classics

The roots of traditional soul food, known for intense, satisfying flavors, can be traced as far as West Africa. For a recent Black History Month kick-off celebration, I prepared healthier versions of the following traditional dishes to the delighted crowd that left the serving dishes clean. This dinner serves 4-6 guests.

Creamy macaroni and cheese
Ingredients
1lb whole wheat macaroni
2 cups grated low-fat cheddar cheese
3/4 cup feta cheese
½ cup Greek Yogurt
2 tbsp sunflower oil
Salt and pepper to taste

Boil the macaroni until al dente. Preheat the oven to 350 degrees. Drain the pasta and return it to the pot. Mix in the sunflower oil and Greek yogurt. Crumble in the feta cheese and the macaroni mix well again. Mix in 1 ½ cups of grated low-fat cheddar cheese. Add salt and pepper to taste. Transfer the macaroni and cheese to a 9-inch baking dish. Sprinkle the remaining cheddar cheese on top and bake it for 20 minutes.

Saute of mixed greens
Ingredients
1 bag of frozen mustard greens
1 bag of frozen collard greens
1 cup diced tomato, fresh or canned
½ red onion, fine chopped
1 clove garlic, crushed
1 tsp curry powder
1 tbsp of sunflower oil
½ cup pine nuts
Salt and pepper to taste

Fine chop the onion. Crush the garlic. Heat the sunflower oil in a saute pan and add the chopped onion. Saute until translucent. Add the tomato, garlic, curry powder, salt and pepper. Saute until the tomato sauce starts to simmer. Add the collard and mustard greens to the saute pan. Cover the pan and reduce the heat to medium. Cook for 15 to 20 minutes.

Spicy pan-fried chicken
Ingredients
4-6 skinless chicken breasts
1 cup of whole wheat flour
1 tsp curry powder
1 tsp cayenne pepper
1 1/2 tsp salt
2 cups of egg whites
Sunflower oil
Important utensil: Food thermometer

Place one cup of whole wheat flour in a resealable bag and add the curry powder, cayenne pepper and salt. Shake the bag well. Place the egg wash in a bowl. Moisten each piece of chicken in egg wash and then shake it around in the flour and spice mix.

Pour ½- to ¾-inch of sunflower oil to the frying pan and heat until it reaches 350 degrees. Fry the chicken breast until a light-golden brown on one side. Turn the chicken breast over to fry until golden brown. Use a cooking thermometer to test readiness. The USDA says that chicken is safe to eat when it reaches 165 degrees.

References: USDA Food Safety Fact Sheet, Book: "On Cooking" by Sarah Labensky