Southern Lunch for the Original Copy Officer Captains and 270,036 OCS.
- Katherine Victoria Vananderland
- Apr 11, 2021
- 10 min read
From the southern kitchen a good soul food lunch for you from sweet home Alabama and Forrest Gump country. May this meal bless your body and help your mind be present in the day to enjoy the "moment" that creates all our positive life experiences let this be one to remember.
Ginger-Kale Smoothies
Ingredients
1-1/4 cups orange juice
1 teaspoon lemon juice
2 cups torn fresh kale
1 medium apple, peeled and coarsely chopped
1 tablespoon minced fresh gingerroot
4 ice cubes
1/8 teaspoon ground cinnamon
1/8 teaspoon ground turmeric or 1/4-inch piece fresh turmeric, peeled and finely chopped
Dash cayenne pepper
Buy IngredientsPowered by Chicory
Directions
Place all ingredients in a blender; cover and process until blended. Serve immediately.
Nutrition Facts 1 cup: 121 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 29g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit, 1 vegetable.
Ingredients
1 cup quick-cooking oats
3/4 cup packed dark brown sugar
3/4 cup self-rising flour
1/2 cup butter, melted
2/3 cup chopped California Walnuts
FILLING:
2 medium sweet potatoes (about 8 ounces each)
2 large eggs, lightly beaten
1/2 cup packed dark brown sugar
1/2 cup butter, melted
1/4 cup self-rising flour
2 tablespoons bourbon
Sweetened whipped cream
Directions
Preheat oven to 325°. Mix the first 4 ingredients. Firmly press 1-2/3 cups mixture onto bottom and up sides of a well-greased 9-in. pie plate. Bake until light golden brown, 6-8 minutes. Cool on a wire rack.
Stir walnuts into remaining oat mixture. Reserve for topping.
For filling, pierce potatoes with a fork; microwave on high until very tender, 10-13 minutes, turning once halfway. Cool slightly.
Peel potatoes and place in a large bowl; mash until smooth. Beat in eggs, brown sugar, melted butter, flour and bourbon until well blended. Add to crust.
Sprinkle with topping. Bake until golden brown and filling is set, 30-35 minutes. Cool on a wire rack; serve or refrigerate within 2 hours. Serve with whipped cream.
Editor's Note
As a substitute for 1 cup of self-rising flour, place 1-1/2 teaspoons baking powder and 1/2 teaspoon salt in a measuring cup. Add all-purpose flour to measure 1 cup.
Nutrition Facts 1 piece: 570 calories, 31g fat (16g saturated fat), 108mg cholesterol, 403mg sodium, 67g carbohydrate (40g sugars, 4g fiber), 7g protein.
Ingredients
4 teaspoons olive oil, divided
1 pound uncooked shrimp (31-40 per pound), peeled and deveined
5 garlic cloves, minced
1 bunch kale, trimmed and coarsely chopped (about 16 cups)
1 medium sweet red pepper, cut into 3/4-inch pieces
3 cups reduced-sodium chicken broth
1 can (15-1/2 ounces) black-eyed peas, rinsed and drained
1/4 teaspoon salt
1/8 cup fried crunch onions
Minced fresh chives, optional
Directions
In a 6-qt. stockpot, heat 2 teaspoons oil over medium-high heat. Add shrimp; cook and stir 2 minutes. Add garlic; cook just until shrimp turn pink, 1-2 minutes longer. Remove from pot.
In same pot, heat remaining oil over medium-high heat. Stir in kale and red pepper; cook, covered, until kale is tender, stirring occasionally, 8-10 minutes. Add broth; bring to a boil. Stir in peas, salt, pepper and shrimp; heat through. If desired, sprinkle servings with chives.
Health Tip: This soup’s colorful mix of veggies means you’re getting a variety of nutrients. Aim for lots of color when planning meals through the day.
Nutrition Facts 1 cup: 188 calories, 5g fat (1g saturated fat), 92mg cholesterol, 585mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
Ingredients
2 tablespoons butter
1 cup pecan halves
1/4 teaspoon salt
1/8 teaspoon pepper
DRESSING:
2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 tablespoon sugar
1 tablespoon orange juice
1/8 teaspoon pepper
SALAD:
1 package (5 ounces) spring mix salad greens
3/4 pound sliced rotisserie chicken breast
1 cup sliced fresh strawberries
1 cup shredded Swiss cheese
Salad croutons, optional
Buy IngredientsPowered by Chicory
Directions
In a large heavy skillet, melt butter. Add pecans; cook over medium heat until nuts are toasted, about 4 minutes. Stir in salt and pepper.
In a small bowl, whisk dressing ingredients until blended. For salad, in a large bowl, combine salad greens, chicken, strawberries and cheese. Drizzle with dressing; toss to coat. Serve with buttered pecans and, if desired, croutons.
Nutrition Facts 1 serving (calculated without croutons): 392 calories, 30g fat (8g saturated fat), 77mg cholesterol, 210mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 24g protein.
Ingredients
2 cups reduced-sodium chicken broth
2 cups 2% milk
1/3 cup butter, cubed
3/4 teaspoon salt
1/2 teaspoon pepper
3/4 cup uncooked old-fashioned grits
1 cup shredded cheddar cheese
SHRIMP:
8 thick-sliced bacon strips, chopped
1 pound uncooked medium shrimp, peeled and deveined
3 garlic cloves, minced
1 teaspoon Cajun or blackened seasoning
4 green onions, chopped
Buy IngredientsPowered by Chicory
Directions
In a large saucepan, bring the broth, milk, butter, salt and pepper to a boil. Slowly stir in grits. Reduce heat. Cover and cook for 12-14 minutes or until thickened, stirring occasionally. Stir in cheese until melted. Set aside and keep warm.
In a large skillet, cook bacon over medium heat until crisp. Remove to paper towels with a slotted spoon; drain, reserving 4 teaspoons drippings. Saute the shrimp, garlic and seasoning in drippings until shrimp turn pink. Serve with grits and sprinkle with onions.
Shrimp and Grits Tips How do you peel and devein shrimp? To peel shrimp, cut and pull the head (if it’s still attached) and legs off. Using your thumb, release the shell from the meat by pulling the shell, starting where the legs were attached to the tail. You can leave the last segment of the shell on the tail end for presentation purposes. To devein shrimp, use your paring knife to make a shallow incision down the back of the shrimp to expose the dark-colored string. Use the tip of your knife to slowly lift it up and release it from the meat and discard. Follow this shrimp cleaning guide for more tips!What do grits taste like? Grits have a subtle corn flavor and tend to have a neutral taste, which makes them a wonderful base. If you have any grits left over, use them up in these tasty grits recipes.Are grits and polenta the same? Although they have similar properties, grits and polenta are not the same. Polenta is typically made from yellow corn and tends to be coarser, while grits usually come from white corn and tends to be smoother.Are grits gluten-free? Yes, grits are gluten-free. Raw grits are naturally gluten-free because they derive from corn. Follow our gluten-free guide to learn more about gluten-free foods (it even includes a free printable!).
Nutrition Facts 1 cup grits with 1/2 cup shrimp mixture: 674 calories, 42g fat (22g saturated fat), 241mg cholesterol, 1845mg sodium, 33g carbohydrate (7g sugars, 1g fiber), 41g protein.
Ingredients
4 boneless skinless chicken breast halves (4 ounces each)
1/2 cup buttermilk
1/4 teaspoon hot pepper sauce
JALAPENO SYRUP:
1 cup sugar
1/2 cup coarsely chopped green pepper
2 jalapeno peppers, seeded and quartered
3 tablespoons cider vinegar
COATING:
1/3 cup all-purpose flour
1/3 cup yellow cornmeal
2 teaspoons salt
1/4 teaspoon ground cumin
1 teaspoon paprika
1/4 cup olive oil
WAFFLES:
3/4 cup all-purpose flour
1/4 cup cornstarch
1/4 cup yellow cornmeal
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3/4 cup buttermilk
1/4 cup canola oil
1 large egg
1/4 cup shredded pepper jack cheese
Optional toppings: salsa, sliced avocados and fresh cilantro
Buy IngredientsPowered by Chicory
Directions
Flatten each chicken breast to 1/4-in. thickness. Place in a shallow bowl or dish. Add buttermilk and hot pepper sauce; turn chicken to coat. Cover and refrigerate for 2 hours or overnight.
In a small saucepan, combine all syrup ingredients; bring to a boil, stirring to dissolve sugar. Reduce heat; simmer for 5 minutes, stirring occasionally. Remove from the heat; steep for 1 hour. Strain and discard peppers. Cover and refrigerate syrup until serving.
In a large shallow dish, mix the flour, cornmeal and seasonings. Drain chicken, discarding marinade. Add chicken to flour mixture, one piece at a time, and turn to coat. In a large skillet, heat oil over medium heat. Add chicken; cook until no longer pink, 3-4 minutes on each side. Drain; keep warm.
In a large bowl, combine the first six waffle ingredients. In another bowl, whisk the buttermilk, oil and egg until blended. Add to flour mixture; stir just until moistened. Stir in cheese.
Bake in a preheated waffle maker according to manufacturer's directions until golden brown. Serve with chicken, warmed syrup and, if desired, toppings.
Nutrition Facts 1 waffle with 1 chicken breast half and 3 tablespoons syrup: 845 calories, 35g fat (5g saturated fat), 119mg cholesterol, 1246mg sodium, 98g carbohydrate (54g sugars, 2g fiber), 33g protein.
Pulled Pork Taters
Ingredients
1 boneless pork loin roast (2 to 3 pounds)
1 medium onion, chopped
1 cup ketchup
1 cup root beer
1/4 cup cider vinegar
2 tablespoons Worcestershire sauce
1 tablespoon Louisiana-style hot sauce
2 teaspoons salt
2 teaspoons pepper
1 teaspoon ground mustard
6 large potatoes
1 tablespoon cornstarch
1 tablespoon cold water
6 tablespoons butter
6 tablespoons sour cream
1-1/2 cups shredded cheddar cheese
Thinly sliced green onions, optional
Buy IngredientsPowered by Chicory
Directions
Place roast in a 5-qt. slow cooker. Top with onion. Combine the ketchup, root beer, vinegar, Worcestershire, hot sauce, salt, pepper and mustard; pour over top. Cover and cook on low until meat is tender, 6-8 hours.
Meanwhile, scrub and pierce potatoes. Bake at 400° until tender, 50-55 minutes.
Remove pork; shred meat with two forks. Skim fat from cooking juices; transfer to a large saucepan. Bring liquid to a boil. Combine cornstarch and water until smooth; gradually stir into the pan. Bring to a boil; cook and stir until thickened, 2 minutes. Return meat to cooking juices; heat through.
With a sharp knife, cut an "X" in each potato; fluff with a fork. Top each with butter and pork mixture; top with sour cream. Sprinkle with cheese and, if desired, green onions.
Test Kitchen TipsSharp cheddar cheese has been aged longer than regular cheddar. As cheese ages, its flavor becomes more pronounced. Using aged cheese in a recipe can add complexity and rich flavor, even to humble favorites like mac ’n’ cheese. Three ounces (a serving the size of a deck of cards) of cooked sirloin steak, pork loin, tuna, chicken or turkey breast provides about 25 grams of protein. Check out 30 more baked potato recipes you'll love. Nutrition Facts 1 serving: 795 calories, 29g fat (18g saturated fat), 145mg cholesterol, 1677mg sodium, 89g carbohydrate (24g sugars, 7g fiber), 44g protein.
Ingredients
1/2 cup cold butter, cubed
2 cups self-rising flour
3/4 cup buttermilk
Melted butter
Buy IngredientsPowered by Chicory
Directions
In a large bowl, cut butter into flour until mixture resembles coarse crumbs. Stir in buttermilk just until moistened. Turn onto a lightly floured surface; knead 3-4 times. Pat or lightly roll to 3/4-in. thickness. Cut with a floured 2-1/2-in. biscuit cutter.
Place on a greased baking sheet. Bake at 425° until golden brown, 11-13 minutes. Brush tops with butter. Serve warm.
Editor's Note
As a substitute for each cup of self-rising flour, place 1-1/2 teaspoons baking powder and 1/2 teaspoon salt in a measuring cup. Add all-purpose flour to measure 1 cup.
Nutrition Facts 1 biscuit: 222 calories, 12g fat (7g saturated fat), 31mg cholesterol, 508mg sodium, 24g carbohydrate (1g sugars, 1g fiber), 4g protein.
Ingredients
1 cup all-purpose flour
1 teaspoon onion powder
1 teaspoon paprika
3/4 teaspoon salt
1/2 teaspoon rubbed sage
1/2 teaspoon onion flakes
1/4 teaspoon dried thyme
1 large egg
1/2 cup whole milk
1 broiler/fryer chicken (3 to 3-1/2 pounds), cut up
Oil for frying
CREAMY GRAVY:
1/3 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 to 1/2 teaspoon onion flakes
2-1/2 cups whole milk
1/2 cup heavy whipping cream
Buy IngredientsPowered by Chicory
Directions
In a shallow dish, combine the first 7 ingredients. In a shallow bowl, beat egg and milk. Dip chicken pieces into egg mixture, then place in flour mixture, a few pieces at a time, and turn to coat.
In a large skillet, heat 1/4 in. oil; fry chicken until browned on all sides. Cover and simmer for 35-40 minutes or until juices run clear and chicken is tender, turning occasionally. Uncover and cook 5 minutes longer. Drain on paper towels and keep warm. Drain skillet, reserving 3 tablespoons drippings.
For gravy, in a small bowl, combine the flour, salt, thyme and pepper. Gradually whisk in milk and cream until smooth; add to skillet. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Serve with chicken.
Nutrition Facts 1 serving: 750 calories, 52g fat (14g saturated fat), 170mg cholesterol, 554mg sodium, 28g carbohydrate (7g sugars, 1g fiber), 41g protein.
Ingredients
1-1/2 cups yellow cornmeal
1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1-1/2 cups 2% milk
2 large eggs
1/4 cup plus 1 tablespoon olive oil, divided
1 tablespoon honey
1 tablespoon cider vinegar
CORN BREAD DRESSING:
1/2 pound bulk pork sausage
8 ounces sliced fresh mushrooms
3 celery ribs, chopped
1 large onion, chopped
1-1/2 cups soft whole wheat bread crumbs (3-4 slices)
3 large eggs, beaten
1 carton (32 ounces) reduced-sodium chicken broth
1 tablespoon minced fresh rosemary
1 teaspoon onion flakes
Buy IngredientsPowered by Chicory
Directions
Place a 10-in. cast-iron skillet in the oven; preheat to 425°. Whisk together first 5 ingredients. In another bowl, whisk milk, eggs, 1/4 cup olive oil, honey and vinegar; whisk into dry ingredients. Remove skillet from oven; lightly grease with remaining olive oil. Pour in batter. Bake until golden brown, about 15 minutes. Cool 10 minutes; remove from pan to a wire rack to cool completely.
Meanwhile, in a large cast-iron skillet, cook sausage over medium-high heat, crumbling meat, until no longer pink. Remove and drain. In same skillet, cook mushrooms, celery and onion until onion is tender, about 5 minutes. Crumble cornbread into a large bowl; stir in sausage, mushroom mixture and remaining ingredients. Transfer to a greased 13x9-in. baking dish. Refrigerate, covered, at least 8 hours.
Remove from refrigerator 30 minutes before baking. Preheat oven to 375°. Bake, uncovered, until top is browned and mixture is set, 40-45 minutes.
Test Kitchen tipsThis is a lighter, fluffier dressing that won't leave you stuffed. (Hello, seconds!) Pressed for time? Speed up the process by using a corn bread mix. Make it southwestern with chorizo and cumin instead of sausage and rosemary.
Nutrition Facts 3/4 cup: 276 calories, 13g fat (3g saturated fat), 90mg cholesterol, 592mg sodium, 29g carbohydrate (5g sugars, 2g fiber), 11g protein.
Ingredients
1-1/2 cups sugar
1-1/2 cups water
1 bottle (2 liters) ginger ale, chilled
3 cups strong brewed tea, chilled
3 cups cold orange juice
3 cups cold unsweetened pineapple juice
1/2 cup lemon juice
3 cups thinly sliced fresh strawberries or frozen unsweetened sliced strawberries
Buy IngredientsPowered by Chicory
Directions
For sugar syrup, combine sugar and water in a small saucepan; bring to a boil over medium heat. Reduce heat; simmer, uncovered, 3-4 minutes or until sugar is dissolved, stirring occasionally. Cool completely. Transfer to a covered container; refrigerate until cold, about 1 hour.
To serve, combine ginger ale, tea, fruit juices and sugar syrup in a punch bowl. Or, divide ingredients between 2 pitchers and stir to combine. Serve with strawberries.
Nutrition Facts 3/4 cup: 107 calories, 0 fat (0 saturated fat), 0 cholesterol, 7mg sodium, 27g carbohydrate (25g sugars, 0 fiber), 0 protein.
Ingredients
1 package (6-1/2 ounces) pizza crust mix
1/2 cup Alfredo sauce
2 medium tomatoes
4 cups chopped fresh spinach
2 cups shredded Italian cheese blend
Buy IngredientsPowered by Chicory
Directions
Prepare pizza dough according to package directions. With floured hands, press dough onto a greased 12-in. pizza pan.
Spread Alfredo sauce over dough to within 1 in. of edges. Thinly slice or chop tomatoes; top pizza with spinach, tomatoes and cheese.
Bake at 450° for 10-15 minutes or until cheese is melted and crust is golden brown.
Nutrition Facts 1 slice: 270 calories, 11g fat (7g saturated fat), 33mg cholesterol, 549mg sodium, 27g carbohydrate (3g sugars, 2g fiber), 13g protein.
Comments