Page 19 - Florida Sentinel 4-21-17

Recipes
Healthy Vegetable Stew
This heart healthy vegetable stew does not use cured or smoked meats, which have high amounts of sodium. The mix of herbs and spices give this dish plenty of avor and the amount of vegetables will help you to meet the daily recommended amount.
3 cups water
1 low-sodium vegetable bouillon cube
2 cups white potatoes cut in 2-inch strips 2 cups carrots, sliced
2 ears fresh corn (11⁄2 cups)
4 cups summer squash, cut in 1-inch squares
1 cup summer squash, cut in four chunks 1 teaspoon thyme, ground
2 cloves garlic, minced
1 stalk scallion, chopped
1⁄2 small hot red pepper, chopped 1 cup onion, coarsely chopped
1 cup tomatoes, diced
You can add other favorite vegetables such as broccoli, cauli ower, or string beans.
Directions: 1. Add water and bouillon in a large pot. Bring to a boil.
Add potatoes and carrots to the broth and simmer for 5 minutes.
Cut the corn off the cob.
Add the remaining ingredients except for the tomatoes, and continue cooking for 15 minutes
over medium heat.
Remove the four chunks of squash and puree in a blender.
Return pureed mixture to pot and let cook for 10 minutes more.
Add tomatoes and cook for another 5 minutes.
Remove from heat, and let sit for 10 minutes to allow stew to thicken.
Real Cornbread
3 tablespoons canola oil
2 cups yellow or white cornmeal
1 teaspoon baking powder 1⁄2 teaspoon salt
1 large egg, beaten
11⁄2 cups nonfat milk or nonfat buttermilk
Directions: Preheat oven to 450°F. Place oil in a 9-inch cast-iron skillet or similar-size glass baking dish and transfer to the preheating oven.
Mix cornmeal, baking powder and salt in a medium bowl. Add egg and milk (or buttermilk); stir until just combined. Re- move the pan from the oven and swirl the oil to coat the bot- tom and a little way up the sides.
Very carefully pour the excess hot oil into the cornmeal mix- ture; stir until just combined. Pour the batter into the hot pan. Bake until the bread is firm in the middle and lightly golden, about 20 minutes. Let cool for 5 minutes before slicing. Serve
warm.
Make Ahead Tip: The cornbread can be made up to 3 hours
in advance. Reheat, wrapped in foil, in a warm oven.
Chicken Gumbo
1 teaspoon vegetable oil
1⁄4 cup our
3 cups low-sodium chicken broth
11⁄2 pounds chicken breast, skinless and boneless, cut into 1-inch strips
1 cup white potatoes, cubed 1 cup onions, chopped
1 cup carrots, coarsely chopped
1⁄4 cup celery, chopped
1⁄2 medium carrot, grated
4 cloves garlic, nely minced 2 stalks scallions, chopped 1 whole bay leaf
1⁄2 teaspoon ground black pepper
2 teaspoons hot (or jalapenõ ) pepper
1 cup (1⁄2 pound) okra, sliced into 1⁄2-inch pieces
Directions: . Add oil to a large pot.
Heat pot over medium heat.
Stir in our.
Cook, stirring constantly, until our begins to turn golden brown.
Slowly stir in all the broth using a wire whisk and cook for 2 minutes. The mixture should be smooth.
Add all ingredients except okra. Bring to a boil then red
Smothered Greens
This makeover recipe substitutes high-sodium, high-fat meats with smoked, skinless turkey breast. This way you keep the avor but reduce the fat and sodium!
2 pounds greens (collard, mustard, turnip, kale, or mixture)
3 cups water
1⁄4 pound smoked turkey breast, skinless
1 tablespoon hot pepper, freshly chopped
1⁄4 teaspoon cayenne pep- per
1 teaspoon cloves, ground cloves garlic, crushed 1⁄2teaspoonthyme
1 stalk scallion, chopped 1teaspoonginger,chopped 1⁄4 cup onion, chopped
Directions: Prepare greens by washing thoroughly and removing stems. Tear or slice leaves of greens into bite-sized pieces.
Place all ingredients except greens into large saucepan and bring to a boil. Add greens to turkey stock. Cook 20 to 30 minutes until tender
FRIDAY, APRIL 21, 2017 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 7-B