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Soul Satisfying
Meals
Caribbean Jerk Tenderloin With Pineapple Glaze,
Oven Roasted Sweet Potato Fries,
Sweet & Spicy Rub,
Louisiana Red Pepper Chops With Orange Grilling Sauce,
Sautéed Southern Cabbage Slaw and
Okra Succotash
 (Family Features) - Some say it's down-home cookin'. Others say, Southern-style.
No matter how you say it, soul food is "soul-satisfying."
Versatile and rich in culinary heritage, soul food dishes
can be found in the finest restaurants, at family
celebrations and on the kitchen tables of home cooks across
the country.
Delicious any time of year, today's soul food is no longer
defined by "high in fat, high in calories."
With simple changes and creative flavor secrets, soul food
can be lusciously lightened up!
Soul food earned its calorific reputation by the over-use
of fatty meats and high-fat cooking techniques. By replacing
traditional meats with leaner protein choices, soul food can
still be authentic, yet lower in fat. Cuts like Swift
Natural Fresh Pork Tenderloin and Pork Loin Chops are great
alternatives. They meet the American Heart Association's
guidelines for heart-healthy levels of fat, saturated fat
and cholesterol, and carry the "heart-check" certification.
Try experimenting with dry rubs, marinades and glazes to
flavor savory favorites. Caribbean Jerk Tenderloin With
Pineapple Glaze, an easy yet elegant twist on "Mama's Sunday
Roast," is marinated in a combination of Lawry's Caribbean
Jerk Marinade With Papaya Juice and fresh pineapple juice to
kick up the flavor with less fat and sodium.
Flavor layering - using complementary ingredients together
at different stages of a recipe - is another way to impart
mouthwatering taste. Louisiana Red Pepper Chops With Orange
Grilling Sauce features a Southern-inspired marinade
combined with a mouthwatering glaze brushed on during the
last few minutes of grilling.
Many traditional soul food side dishes are nutritional
powerhouses. Sweet potatoes, or yams, are full of vitamin A,
beta carotene and are a good source of calcium. Instead of
drenching them with butter and sugar, try Oven Roasted Sweet
Potato Fries with a spicy homemade dry rub. Roasting at high
heat brings out the potatoes' natural sweetness.
Okra Succotash is a perfect go-along to any main dish.
What's more, okra is naturally low in calories and contains
vitamins A and C. Sautéed Southern Cabbage Slaw gets its
flavor from caramelized onions, carrots and sweet red bell
pepper combined with perfectly blended seasonings.
So whether it's comfort food or home cookin' you're craving,
these recipes and tips are sure to lighten your soul.
Lighten Cooking Techniques - Instead of breading and frying,
try grilling, roasting or broiling. High heat methods like
these utilize a browning reaction that helps add flavor to
the foods' surface.
Watch Portion Sizes - Use visual cues to create a correctly
proportioned meal. One meat serving should be approximately
the size of a deck of cards. Side dishes should be the size
of a small fist.
Measure Your Ingredients - Measure each ingredient instead
of "eyeballing it" to give you a sense of what a tablespoon
or teaspoon actually looks like.
Make Healthy Substitutions - Instead of butter, use olive
oil, which is high in monounsaturated fats and may actually
be beneficial for your heart. Substitute reduced-fat
mayonnaise for regular mayonnaise in salads and slaw. To
save calories and fat in classics like macaroni and cheese,
switch to reduced-fat dairy products.
Use Culinary Creativity - For a zippy appetizer, drizzle
jicama with fresh lime juice, then sprinkle lightly with a
blend of seasoned salt and cayenne pepper. Get in that extra
fruit serving with grilled pineapple rings brushed with a
bit of your favorite marinade. For a zesty "dirty rice," add
a splash of Caribbean Jerk Marinade With Papaya Juice to the
water you cook the rice in.
Caribbean Jerk Tenderloin With Pineapple Glaze
Prep. Time: 5 minutes
Marinate Time: 3 hours or overnight
Cook Time: 30 to 35 minutes
1/2 cup Lawry's Caribbean Jerk Marinade With Papaya Juice, divided
2 cups fresh pineapple juice, divided
1 to 1 1/2 pounds Swift Natural Fresh Pork Tenderloin
In large resealable plastic bag, combine 1/4 cup Caribbean
Jerk Marinade, 1 cup pineapple juice and pork tenderloin;
seal bag. Marinate in refrigerator 3 hours or overnight.
Remove tenderloin from bag; discard used marinade mixture.
Place in shallow baking dish. Roast in preheated 400°F oven
until internal temperature reaches 160°F, about 30 to 35
minutes. Meanwhile, in small saucepan, combine remaining 1/4
cup marinade and 1 cup juice. Bring to a boil, reduce heat
to medium and simmer 25 to 30 minutes, stirring
occasionally, to reduce and thicken glaze. Spoon glaze over
tender-loin before serving.
Makes 4 to 5 servings.
Oven Roasted Sweet Potato Fries
Prep. Time: 10 minutes
Cook Time: 30 to 35 minutes
1 1/2 pounds sweet potatoes*, peeled and sliced into 1/2-inch-thick fries
1 1/2 tablespoons olive oil
1 tablespoon Sweet & Spicy Rub, divided (recipe follows)
In large resealable plastic bag, combine sweet potatoes, oil
and 1 1/2 teaspoons rub; seal bag and shake to coat. Spread
potatoes evenly over baking sheet. Roast in preheated 425°F
oven 30 to 35 minutes, stirring halfway through cooking
time. Remove from oven and toss with remaining 1 1/2
teaspoons rub.
Makes 4 servings.
*Sweet potatoes, the dark orange skin variety, are sweeter
and easier to slice and are often labeled "yams" in the
market place.
Sweet & Spicy Rub
Prep. Time: 5 minutes
1 tablespoon paprika
2 teaspoons brown sugar
1 teaspoon chili powder
1/2 teaspoon Lawry's Seasoned Salt
1/4 teaspoon Lawry's Seasoned Pepper
1/4 teaspoon Lawry's Garlic Powder With Parsley
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/8 teaspoon cayenne pepper
In small bowl, combine rub seasonings. Store in airtight
container.
Makes 3 tablespoons.
Louisiana Red Pepper Chops With Orange Grilling Sauce
Prep. Time: 5 minutes
Marinate Time: 1 hour
Cook Time: 30 to 35 minutes
1/3 cup plus 3 tablespoons Lawry's Louisiana Red Pepper Marinade With Lemon Juice, divided
2 cups orange juice, divided
6 Swift Natural Fresh Pork Loin Chops, 1/2-inch-thick
1/4 cup brown sugar
In large resealable plastic bag, combine 1/3 cup Louisiana
Red Pepper Marinade, 1 cup orange juice and pork; seal bag.
Marinate in refrigerator 1 hour. Meanwhile, in small
saucepan, combine remaining 3 tablespoons marinade, 1 cup
juice and brown sugar. Bring to a boil, reduce heat to
medium and simmer 25 minutes, stirring occasionally, to
reduce and thicken grilling sauce. Remove pork from bag;
discard used marinade mixture. Grill over medium heat until
internal temperature reaches 160°F, about 3 minutes per
side, brushing with half of grilling sauce. Serve pork chops
topped with remaining sauce.
Makes 6 servings.
Sautéed Southern Cabbage Slaw
Prep. Time: 15 minutes
Cook Time: 10 to 12 minutes
4 teaspoons olive oil
1 small white onion, thinly sliced
1/2 medium red bell pepper, sliced into match-stick size pieces
1 carrot, peeled and sliced into match-stick size pieces
1/2 head green cabbage, shredded (about 8 cups)
1 teaspoon Lawry's Garlic Salt
1/2 teaspoon Lawry's Seasoned Pepper
1/8 teaspoon thyme
In large skillet, heat oil over medium-high heat. Add onion
and bell pepper and cook 2 minutes, stirring frequently. Add
carrot and cook an additional 3 minutes, stirring
frequently. Reduce heat to medium, add remaining ingredients
and cook 8 to 10 minutes, stirring occasionally, until
cabbage and carrots are crisp-tender.
Makes 5 servings.
Okra Succotash
Prep. Time: 8 minutes
Cook Time: 15 to 17 minutes
1 tablespoon olive oil
1 small white onion, chopped (about 1 cup)
1 bag (16 ounces) frozen cut okra
3 roma tomatoes, chopped (about 2 cups)
1 cup frozen cut corn
3/4 teaspoon Lawry's Garlic Powder With Parsley
1/2 teaspoon Lawry's Seasoned Salt
1/2 teaspoon Lawry's Seasoned Pepper
1/2 teaspoon sugar
Dash cayenne pepper
In large skillet, heat oil over medium-high heat. Add onion
and cook 3 to 4 minutes, stirring frequently. Add remaining
ingredients, cover and cook 12 to 14 minutes, stirring
occasionally.
Makes 5 servings.
For more great recipes and tips log on to www.lawrys.com or
www.swiftpremium.com
SOURCE: Lawry's Foods
Swift & Company
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