Recipes & Tips

African American Recipes

Chicken and Seafood Jambalaya

Yield: 12 servings
Note: The amounts of seasonings can be varied based on personal preferences.

Seasonings (mix together in a bowl):
1 bay leaf
1 1/2 teaspoons dried oregano leaves
3/4 teaspoon dried thyme leaves
1/4 teaspoon ground cayenne pepper
3/4 teaspoon cracked or ground black pepper
1/4 teaspoon ground white pepper
3/4 teaspoon onion powder
3/4 teaspoon granulated garlic

Ingredients:

1 pound spicy sausage
1 whole (3 1/2 pound) chicken
1 1/2 cups diced onions (1 large onion)
1 1/2 cups diced celery (4 ribs of celery)
1 1/2 cups diced green bell peppers (2 whole peppers)
1 Tablespoon minced garlic
2 2/3 cups converted white rice OR brown rice
28 oz. can of peeled, diced tomatoes, plus its juice
4 cups chicken stock or water, or a mixture of both
1 cup tomato sauce
3/4 oz. of dried shrimp (found at Asian stores) OR 1/2 pound Bay shrimp

Procedure

1. Cut the chicken into 8 pieces. Place in a pan in a hot oven, 450 degrees, for 15 minutes. NOTE: chicken will not be completely cooked. Remove the skin from the pieces. The skin on the wings will be very difficult to remove. If desired, rub some of the seasoning mixture on the chicken.
   
2. Place sausage in a pan to brown and completely cook on top of the stove. Cut into slices and reserve 2 Tablespoons of the fat. Pour out the rest of the fat and discard.
   
3. Spread the diced vegetables (onions, celery, and bell peppers) in a thin layer on pans and roast in the oven at 450 degrees, shaking pans occasionally. Cook until they are slightly brown, about 10 minutes. Add garlic and cook for 5 more minutes.*
   
4. In a large roasting pan or dutch oven, place the roasted vegetables, rice, diced tomatoes, stock/water, tomato sauce and seasoning mixture. Mix together. Add sausage plus the 2 Tablespoons of reserved fat. Bring to a boil on top of the stove.
   
5. Remove pan from the stove and place in a 350 degree oven. Add the chicken pieces. Add the shrimp. If using fresh shrimp, add it 5 minutes before dish is done.
   
6. Let bake for about 30 minutes in the oven. Make sure the juices of the chicken run clear when a knife is pressed into the thigh.
   

* May also sauté the vegetables by the following method: heat up the pan, add one Tablespoon oil and let it get hot, then add onions, garlic, celery and peppers, and sauté until brown.

Cals: 404 Pro: 29 g Carb: 44 g Fat: 12 g Vit A: 17% DV Vit C: 69% DV

Percentage of calories from fat: 26%

Back to Top

Corn Muffins

Yield: serves 12


1 cup flour
1 cup yellow corn meal
1 teaspoon salt
2 Tablespoons sugar
1 Tablespoon baking powder
1 whole egg
1 cup 1% low-fat milk
3 Tablespoons vegetable oil
1/3 cup applesauce

Procedure

1. Prepare a 12 muffin tin* with paper liners or spray with cooking spray.
   
2. Mix dry ingredients in a medium to large mixing bowl. Mix wet ingredients in a separate bowl.
   
3. Add wet ingredients to dry ingredients and mix just until blended.
   
4. Pour into prepared muffin tin and bake at 375 degrees for about 25 minutes.
   

* May also use a cake pan, sprayed with vegetable oil.

Cals: 142 Pro: 4 g Carb: 22 g Fat: 4 g Vit A: 2% DV Vit C: 0% DV

Percentage of calories from fat: 28%

Back to Top

Sweet Potato Gratin

Yield: serves 12

Ingredients

Vegetable oil spray
4 pounds sweet potatoes (5 medium potatoes)
1/4 cup sugar
1/4 cup slightly packed dark brown sugar
zest of 1/4 orange
1/3 cup orange juice (from one orange)
1 teaspoon nutmeg
3 large eggs
1/2 cup 1% low-fat milk

Procedure

1. Spray the skins of the potatoes with the vegetable oil. Bake the sweet potatoes at 350 degrees until tender. Peel and purée or mash well.
2. Add the sugars, zest, orange juice, nutmeg, eggs, and milk. Mix well.
3. Bake in a 2 quart casserole at 375 degrees for 45 minutes until firm. Serve hot.

Cals: 220 Pro: 3 g Carb: 42 g Fat: 5 g Vit A: 83% DV Vit C: 38% DV

Percentage of calories from fat: 20%

Back to Top

Ivory Coast Bananas with Caramel Sauce

Yield: serves 12

Ingredients

6 large bananas
6 Tablespoons butter
3 Tablespoons water
1 cup sugar
1/2 cup evaporated skim milk
2 teaspoons cornstarch, dissolved in 2 teaspoons water
2 Tablespoons rum or other liqueur (optional)

Procedure

1. Preheat oven to 400 degrees. Place unpeeled banana on a baking sheet. Prick the skin of each banana several times with the prongs of a fork. Cook the bananas for about 8 minutes. The skin will turn black.
2. Over moderate heat, cook the butter, water and sugar to a medium brown color (it will look like caramel). Remove from heat.
3. Combine the milk, cornstarch slurry and optional liqueur to the caramel mixture. Stir to dissolve.
4. Return to the heat and bring to a boil, stirring constantly.
5. Remove from heat and cool slightly.
6. Serve on top of the bananas that have been peeled and sliced lengthwise.

Cals: 183 Pro: 1 g Carb: 32 g Fat: 6 g Vit A: 8% DV Vit C: 8% DV

Percentage of calories from fat: 28%

Exercise Excuses and Fitness Facts (PDF)

Back to Top