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Volume II
April 8, 2008

Slimming Soul Food
By Bethany Booth

A heaping serving of mom’s fried chicken and buttery cornbread is certainly comfort for the soul but struggling to fasten that top button on your favorite jeans is in no way comforting.

Here is a meal plan that still has that down home feel with out all of the fat: Crispy Baked Chicken served with Tasty Oil-Free Cornbread and a bowl of Spicy Slow cooker Black-Eyed Peas.

Crispy Baked Chicken

½ cup cornmeal
½ cup all-purpose flour
1 ½ teaspoon salt
1 ½ teaspoon chili powder
½ teaspoon dried oregano
¼ teaspoon black pepper
1 (3.5) pound broiler-fryer chicken, cut up
½ cup milk
¼ cup butter or margarine, melted

Combine first six ingredients. Dip chicken in milk, then roll in the cornmeal mixture. Place in a greased 13-in. x 9-in x 2-in. baking pan. Drizzle with butter. Bake, uncovered, at 375 degrees for 50-55 minutes or until juices run clear.

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Tasty Oil Free Cornbread

1 cup unbleached flour
1 cup cornmeal
2 Tablespoons white sugar
2 Tablespoons honey
1 teaspoon baking soda
¾ teaspoon salt
1 cup plain nonfat yogurt
2 eggs, beaten

Preheat oven to 400 degrees. Lightly grease an 8x8-in. baking pan.
In a large bowl, mix flour, cornmeal, sugar, soda, and salt. Stir in yogurt and eggs. Stir only until well blended. Do not over mix. Pour batter into prepared pan.
Bake for 20 – 25 minutes or until center of the bread springs back when gently pressed.

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Spicy Slow Cooker Black-Eyed Peas

6 cups water
1cube chicken bouillon
1 pound dried black-eyed peas, sorted and rinsed
1 onion, diced
2 cloves garlic, diced
1 red bell pepper, stemmed, seeded, and diced
1 jalapeno, seeded and minced
4 slices extra lean ham, chopped
½ teaspoon cayenne pepper
1 ½ teaspoons cumin
1 teaspoon ground black pepper
salt to taste

Pour water into slow cooker; add bouillon cube and stir to dissolve. Combine all ingredients in slow cooker, stir to blend. Cover and cook on low for 6-8 hours until beans are tender.
eyes. Cut 6 small triangles from the red pepper for beaks. Gently press into egg yolk filling. Refrigerate until ready to serve.

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