"Soul food is a variety of cuisine that originated in African-American culture. It is closely related to the cuisine of the Southern United States. The term may have originated in the mid-1960s, when soul was a common word used to describe African-American culture (for example, soul music). A traditional American soul food dinner consists of things like fried chicken with macaroni and cheese, collard greens, breaded fried okra and cornbread"
I simply had to try and recreate some SW friendly soul food of my own! This meal is only 2 syns when using both your healthy extras!
Mac & Cheese
Serves 4
Extra Easy Syn Value:- Syn Free
Healthy Extras:- A
You will need:-
300g of dried macaroni
½ onion, finely chopped
2 clove of garlic, crushed
pinch of cayenne pepper
2 tbsp mustard powder
400ml vegetable stock (can be made up with a cube)
half a butternut squash, seeds removed (cut a whole butternut squash in half, lengthways)
90g of good quality strong cheddar
30g of parmesan
salt and black pepper
Low Calorie cooking spray
½ onion, finely chopped
2 clove of garlic, crushed
pinch of cayenne pepper
2 tbsp mustard powder
400ml vegetable stock (can be made up with a cube)
half a butternut squash, seeds removed (cut a whole butternut squash in half, lengthways)
90g of good quality strong cheddar
30g of parmesan
salt and black pepper
Low Calorie cooking spray
Method:-
Preheat oven to 200c, 400f (gas mark 4)
Season the butternut with salt, pepper and spray with low calorie cooking spray. Place on a baking tray sprayed with low calorie cooking spray. Place in the oven and bake for approx. 45 mins or until softened
Meanwhile, in a large saucepan add the onion and fry off for a few mins until softened. Add the garlic and fry for another few mins.
Once butternut squash is cooked, scoop insides out of the skin and add to the saucepan with the garlic and onions. Add pinch of cayenne and the mustard powder and break up with the back of a wooden spoon. Add the stock and bring to a boil.
Add mix to a blender and blend till as smooth as possible, then add back to the saucepan over a low heat and stir in the cheese.
Bring a large saucepan of water to boil, add in the pasta and cook till al dente. Drain the pasta and stir this into the sauce.
Corn Bread
Extra Easy Syn Values:- 2 per serving
Healthy extras:- None
You will need:-Extra Easy Syn Values:- 2 per serving
Healthy extras:- None
250g polenta
low calorie cooking spray
1 level-tsp baking powder
salt and freshly ground black pepper
4 large eggs, lightly beaten
300g fat free fromage frais
275g canned sweetcorn kernels, drained
6 spring onions, finely sliced
low calorie cooking spray
1 level-tsp baking powder
salt and freshly ground black pepper
4 large eggs, lightly beaten
300g fat free fromage frais
275g canned sweetcorn kernels, drained
6 spring onions, finely sliced
Method:-
Preheat the oven to 170C/Gas 3.
Spray a cast-iron skillet or an ovenproof, non-stick baking tin with Fry Light.
Mix together the polenta and baking powder. Season well.
In a jug, combine the beaten egg and fromage frais and pour into the polenta mixture. Add the sweetcorn, spring onions and stir lightly to combine.
Pour the batter into a muffin tin sprayed with low calorie cooking spray and bake in the oven for 35-40 minutes, until firm and lightly browned on top.
Fake Fried Chicken
Extra Easy Syn Values:- Syn free
Healthy extras:- B
You will need:-
2 large chicken breasts (or cuts of chicken of your choice)
4 slices of 400g wholemeal bread
1 teaspoon oregano
1 teaspoon chilli powder
1 teaspoon ground sage
1 teaspoon basil
1 teasppon pepper
2 teaspoons salt
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon garlic salt
2 eggs
4 slices of 400g wholemeal bread
1 teaspoon oregano
1 teaspoon chilli powder
1 teaspoon ground sage
1 teaspoon basil
1 teasppon pepper
2 teaspoons salt
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon garlic salt
2 eggs
Slice the chicken breasts into mini fillets or to the size of your liking
Blitz the bread until fine breadcrumbs in a blender. Put into a bowl and add all of the seasonings and mix until everything is blended together to create your coating.
Crack the eggs and mix together. The chicken needs to be dipped in the egg and then to the breadcrumb mixture and repeated to get an even coating.
Bake the chicken in the oven for 20-25 mins on a medium heat, until cooked through.
Blitz the bread until fine breadcrumbs in a blender. Put into a bowl and add all of the seasonings and mix until everything is blended together to create your coating.
Crack the eggs and mix together. The chicken needs to be dipped in the egg and then to the breadcrumb mixture and repeated to get an even coating.
Bake the chicken in the oven for 20-25 mins on a medium heat, until cooked through.
Green Beans
Extra Easy Syn Values:- None
Healthy extras:- None
You will need:-
500g of fresh, green beans
1 onion, finely chopped
1 onion, finely chopped
1 garlic clove
6 Rashers of smoked bacon, all fat removed and chopped into cubes
200ml of chicken stock (can be made up with cubes)
salt & black pepper to taste.
6 Rashers of smoked bacon, all fat removed and chopped into cubes
200ml of chicken stock (can be made up with cubes)
salt & black pepper to taste.
Method:-
Cut off the ends the greens beans and set aside
In a pan add stock, garlic, onion, smoked sausage and chicken broth.
Bring to a boil and add in green beans
Cover and simmer for 1- 1½ hours. Check the green beans every 5 minutes after the one hour mark.
Season with seasoning salt & black pepper.
Serve and enjoy!
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