My Little Southern Cookbook: Timeless Southern Recipes for Everyone

Table of contents :
Table of Contents
How to Make Catfish
Pot Pie Creole
Tulane Dorm Dinner
Creole Vegetarian Casserole
JP’s Couscous
11-Ingredient Jambalaya
Louisianan Trail Mix
Baton Rouge Bisque
Cajun Aoli
Louisiana x Arizona Burgers
Cajun Rice Casserole
Louisiana Corn Sauce
Queen Bean Soup
Emma’s Creole Frittata
Creole Corn
Creamy Cajun Turkey Salad
Crunchy Cajun Rolls
Cajun Clam Chowder
Hannah’s Macaroni Salad
Cajun Crawfish Dip
Cajun Kale Lunch Box
Creole Scrambled Eggs
Julia Street Chowder
Royal Street Meatball Stew
Blackened Potato Crusted Shrimp
Cajun Vanilla Pie
French Quarter Green Beans
Houma Potato Pots
Baked Sole with Cauliflower Salad
Spicy Toasted Pine Nut Catfish
Winnie’s Simple Parmesan Catfish
True Dijon Catfish
Kathy’s Kitchen Catfish
Montana Food Truck Tacos
Beale Street Catfish with Creole Aioli
Cast Iron Catfish
Oven Fried Catfish
Catfish Saturdays
Thibedeoux Chowder
A Baton Rouge Fish Fry
Flame Broiled Catfish at Home
Roasted Nutty Dijon Catfish
Jamaican Catfish
Straight Cajun Fillets
Japanese Inspired Ginger Catfish
Latin Catfish Soup
Chipotle Sea Jambalaya
Creamy Alfredo Catfish
Mediterranean Style Catfish Fry
Alternative Catfish Pesto
Cajun Seafood Slaw
Sweet Glazed Catfish Vietcong
Chicken and Rice Carolina Style
Chicken Wings and Hot Sauce
Carolina Mackerel
Sour Salmon
How to Make a Steak Durham Style
Buttery Bush Mushrooms
Carolina Kitchen Mushrooms
Deep South Chowder
American Burgers
South Carolina Hummus
Banana Peanut Butter Lunch Box Sandwich
North Carolina Moon Pies
Emerald Isle Cornbread
Simple Breakfast Grits
Beale Street Sloppy Joes
4-Ingredient Tennessee Chicken Cutlets
Cookout Steaks
Cedars of Lebanon Lasagna
Authentic Tennessee Stuffing
Deep Fried ‘Matoes
How to Fry a Chicken
Simple Tennessee Porch Tea
Fish Cakes
Marybelle's Cornbread
Backroad Buttery Sweet Potatoes
Cracker Crusted Baked Chicken
Handmade Breakfast Muffins
Dove's Cove Potatoes
Tennessee Tilapia
BBQ Sirloin Nashville Style

Citation preview

My Little Southern Cookbook Timeless Southern Recipes for Everyone!

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

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LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

Table of Contents How to Make Catfish 9 Pot Pie Creole 12 Tulane Dorm Dinner 13 Creole Vegetarian Casserole 14 JP’s Couscous 15 11-Ingredient Jambalaya 16 Louisianan Trail Mix 17 Baton Rouge Bisque 18 Cajun Aoli 19 Louisiana x Arizona Burgers 22 Cajun Rice Casserole 23 Louisiana Corn Sauce 24 Queen Bean Soup 25 Emma’s Creole Frittata 26 Creole Corn 27 Creamy Cajun Turkey Salad 28 Crunchy Cajun Rolls 29 Cajun Clam Chowder 32

Hannah’s Macaroni Salad 33 Cajun Crawfish Dip 34 Cajun Kale Lunch Box 35 Creole Scrambled Eggs 36 Julia Street Chowder 37 Royal Street Meatball Stew 38 Blackened Potato Crusted Shrimp 39 Cajun Vanilla Pie 42 French Quarter Green Beans 43 Houma Potato Pots 44 Baked Sole with Cauliflower Salad 45 Spicy Toasted Pine Nut Catfish 46 Winnie’s Simple Parmesan Catfish 47 True Dijon Catfish 48 Kathy’s Kitchen Catfish 49 Montana Food Truck Tacos 52 Beale Street Catfish with Creole Aioli 53 Cast Iron Catfish 54 Oven Fried Catfish 55 Catfish Saturdays 56

Thibedeoux Chowder 57 A Baton Rouge Fish Fry 58 Flame Broiled Catfish at Home 59 Roasted Nutty Dijon Catfish 62 Jamaican Catfish 63 Straight Cajun Fillets 64 Japanese Inspired Ginger Catfish 65 Latin Catfish Soup 66 Chipotle Sea Jambalaya 67 Creamy Alfredo Catfish 68 Mediterranean Style Catfish Fry 69 Alternative Catfish Pesto 72 Cajun Seafood Slaw 73 Sweet Glazed Catfish Vietcong 74 Chicken and Rice Carolina Style 76 Chicken Wings and Hot Sauce 77 Carolina Mackerel 78 Sour Salmon 79 How to Make a Steak Durham Style 82 Buttery Bush Mushrooms 83

Carolina Kitchen Mushrooms 84 Deep South Chowder 85 American Burgers 86 South Carolina Hummus 87 Banana Peanut Butter Lunch Box Sandwich 88 North Carolina Moon Pies 89 Emerald Isle Cornbread 92 Simple Breakfast Grits 93 Beale Street Sloppy Joes 94 4-Ingredient Tennessee Chicken Cutlets 95 Cookout Steaks 96 Cedars of Lebanon Lasagna 97 Authentic Tennessee Stuffing 98 Deep Fried ‘Matoes 99 How to Fry a Chicken 102 Simple Tennessee Porch Tea 103 Fish Cakes 104 Marybelle's Cornbread 105 Backroad Buttery Sweet Potatoes 106 Cracker Crusted Baked Chicken 107

Handmade Breakfast Muffins 108 Dove's Cove Potatoes 109 Tennessee Tilapia 112 BBQ Sirloin Nashville Style 113

How to Make Catfish

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 195.9 Fat 15.1g Cholesterol 36.9mg Sodium 74.0mg Carbohydrates 1.9g Protein 13.1g

Ingredients

1 lb catfish fillet 1 tbsp lemon juice 2 tbsp olive oil 1 tbsp Cajun seasoning 1 tsp thyme 1/3 C. pecans, chopped

2 tbsp parmesan cheese, grated 1 tbsp dry breadcrumbs 1 tbsp parsley, chopped

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven to 425 F. Get a large mixing bowl: Mix in it the oil, Cajun seasoning, lemon juice and thyme. Coat the fish fillets with half of the seasoning mix. Get a mixing bowl: Mix in it the breadcrumbs, chopped pecans, parsley, parmesan cheese and the remaining half of the oil mixture. 5. Press the mixture into the fish fillets and place them on a lined up baking sheet. 6. Cook them in the oven for 7 min. Flip them and cook them for an extra 7 min. Serve your fish fillets warm. 7. Enjoy.

How to Make Catfish

9

POT PIE

Creole

Prep Time: 1 hr Total Time: 1 hr 40 mins Servings per Recipe: 6 Calories 438.6 Fat 25.2g Cholesterol 92.2mg Sodium 500.0mg Carbohydrates 34.6g Protein 19.2g

Ingredients

1 pie crust dough 2 large cooked chicken breasts, chopped 2 C. frozen mixed vegetables 3/4 C. chopped potato, diced 1/4 C. butter 1/3 C. all-purpose flour 1 1/2 C. chicken broth

1 C. milk 1 tbsp Cajun seasoning salt and pepper 1 egg, beaten

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Place a pot over medium heat. Mix in it the flour, Cajun seasoning, salt, and pepper. 3. Mix into it the milk with broth. Cook them until they start boiling while stirring it all the time. 4. Fold the chicken, mixed vegetable, and potatoes into the batter. 5. Pour the mix into a greased baking glass dish. 6. Roll the pie crust on a slightly floured surface then drop it over the filling and cut off the edges. 7. Coat the crust with the beaten egg then place it in the oven and let it cook for 38 min. serve your pie warm. 8. Enjoy.

12

Pot Pie Creole

Tulane

Dorm Dinner

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 5 Calories 409.1 Fat 20.2g Cholesterol 102.1mg Sodium 1026.7mg Carbohydrates 28.4g Protein 27.4g

Ingredients

1 lb lean ground turkey 1 small red bell pepper, chopped 2 tsp Cajun seasoning 2 C. hot water 1 C. milk

1 boxes Hamburger Helper cheeseburger macaroni 1 C. shredded Monterey jack pepper cheese

Directions 1. Place a large pan over medium heat. Brown in it the turkey, bell pepper and Cajun seasoning for 8 min. 2. Drain and discard the excess grease. Stir in the hot water, milk and uncooked pasta and sauce mix. Cook them until they start boiling. 3. Lower the heat and put on the lid. Cook the sauce for 14 min. Stir in the cheese until it melts. Serve it hot. 4. Enjoy.

Tulane Dorm Dinner

13

CREOLE

Vegetarian Casserole

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 173.4 Fat 3.5g Cholesterol 57.1mg Sodium 332.9mg Carbohydrates 30.2g Protein 8.0g

Ingredients

1/2 tsp salt 3/4 tsp sweet paprika 1/4-1/2 tsp cayenne pepper, to taste 1/2 tsp ground black pepper 1/4 tsp dried thyme leaves 1 1/2 lbs summer squash or 1 1/2 lbs zucchini, cut in rounds

1/2 C. whole wheat flour 1/2 C. cornmeal 1/2 C. milk 1 egg safflower oil

Directions 1. 2. 3. 4. 5. 6.

Get a mixing bowl: Mix in it the salt, spices, and thyme. Get a large mixing bowl: Toss in it the squash with 1 tsp of the spice mix. Get a mixing bowl: Stir in it the flour with half of the remaining spice mix. Get a mixing bowl: Stir in it the cornmeal with the remaining half of the spice mix. Get a mixing bowl: Whisk in it the egg with milk. Dust the squash slices with the flour mix then dip them in the milk mix followed by the cornmeal mix. 7. Place a large pan over medium heat. Heat in it 1 inch of oil. Cook in it the squash slices for 3 min until they become golden brown. 8. Serve your squash fries with your favorite sauce. 9. Enjoy.

14

Creole Vegetarian Casserole

JP’s

Couscous

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 1 Calories 275.9 Fat 5.5g Cholesterol 0.0mg Sodium 379.1mg Carbohydrates 45.0g Protein 9.8g

Ingredients

1/3 C. couscous, uncooked 1/2 C. chicken broth 1 tsp olive oil

1/2 tsp Cajun seasoning salt, to taste

Directions 1. Place a saucepan over medium heat. Stir in it the broth, olive oil, Cajun seasoning, and salt. Cook it until it starts boiling. 2. Turn off the heat and stir in the couscous. Put on the lid and let it sit for 6 min. 3. Serve your couscous warm. 4. Enjoy.

JP’s Couscous

15

11-INGREDIENT

Jambalaya

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 439.1 Fat 17.1g Cholesterol 32.3mg Sodium 1526.0mg Carbohydrates 55.3g Protein 17.9g

Ingredients

rotisserie chicken, chopped 1/2 lb beef sausage, sliced 1 medium onion, of choice chopped 1 medium green bell pepper, chopped 1 tbsp minced garlic 2 cans Rotel Tomatoes 1 C. chicken broth

2 C. penne pasta, uncooked 1 tbsp Italian seasoning 1 tsp Cajun seasoning 2 stalks green onions, sliced

Directions 1. Place a large pot over medium heat. Cook in it the sausages for 8 min. Drain it and place it aside. 2. Stir the bell pepper with onion into the same pan and cook them for 5 min. Stir in the garlic and cook them for 2 min. 3. Add the chicken with cooked sausage to the pan with the remaining ingredients. Cook them until they start boiling. 4. Lower the heat and put on the lid. Cook the stew for 26 min. serve your stew warm. 5. Enjoy.

16

11-Ingredient Jambalaya

Louisianan

Prep Time: 5 mins

Trail Mix

Total Time: 20 mins Servings per Recipe: 1 Calories 734.4 Fat 32.5g Cholesterol 0.0mg Sodium 362.4mg Carbohydrates 101.9g Protein 17.8g

Ingredients

22 oz. boxes wheat squares 18.5 oz. boxes oat o's cereal 3.5 oz. packages pretzel sticks 1 box cheddar cheese crackers 1 C. roasted peanuts 1/2 C. canola oil

2 tbsp hot sauce 1/4 C. Cajun seasoning 1/4 C. garlic powder

Directions 1. Before you do anything, preheat the oven to 325 F. 2. Mix the wheat squares with cereal, pretzel sticks, cheese crackers and peanuts in a shallow baking pan. 3. Get a mixing bowl: Mix in it the oil with Cajun seasoning, garlic powder, and hot sauce. Add the mix to the cereal mix and toss them to coat. 4. Place the pan in the middle of the oven and let it cook for 16 min. 5. Allow your trail road mix to lose heat completely then serve it. 6. Enjoy.

Louisianan Trail Mix

17

BATON ROUGE

Bisque

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 431.7 Fat 31.5g Cholesterol 145.7mg Sodium 363.7mg Carbohydrates 23.2g Protein 16.7g

Ingredients

3 tbsp butter 3 tbsp all-purpose flour 1 tbsp vegetable oil 1 large onion, chopped 1 tbsp minced garlic 1 large celery, minced Cajun seasoning 1 C. chicken broth 1 1/2 C. frozen corn kernels 1 bay leaf 2 C. milk

2 C. heavy cream 1 tsp liquid shrimp and crab boil seasoning 1 lb fresh lump crabmeat 1/4 C. chopped green onion 1/2 tsp Worcestershire sauce salt and pepper chopped green onion

Directions 1. Place a large heavy saucepan over medium heat. 2. Heat in it the butter. Add to it the flour and mix it well. Let it cook for 6 min while mixing it all the time. Turn off the heat. 3. Place a large pot over medium heat. Heat the oil in it. Sauté in it the onion, garlic, and celery for 2 min. 4. Stir in the Cajun seasoning with broth, corn, and bay leaf. Cook it until it starts simmering. Add the milk, cream, and liquid crab boil seasoning. 5. Bring the soup to a simmer then lower the heat and let it cook for 8 min. add the flour and butter mix gradually to the soup wile mixing all the time. 6. Let the soup cook for 10 min over low heat until it becomes thick. Add the crabmeat, green onions, and Worcestershire sauce. 7. Cook the soup for an extra 7 min. Adjust the seasoning of the chowder then serve it hot. 8. Enjoy.

18

Baton Rouge Bisque

Cajun Aoli

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 534.1 Fat 39.6g Cholesterol 33.0mg Sodium 931.3mg Carbohydrates 38.9g Protein 8.4g

Ingredients

1/2 C. mayonnaise 1/2 C. nonfat plain yogurt 1/2 tsp dried oregano 1/4 tsp garlic salt 1/4 tsp ground cumin

1/8 tsp cayenne pepper 1/8 tsp black pepper

Directions 1. Get a small mixing bowl: Whisk in it all the ingredients. Place the mayonnaise in the fridge until ready to serve. 2. Enjoy.

Cajun Aoli

19

LOUISIANA X ARIZONA

Burgers

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 263.3 Fat 8.8g Cholesterol 66.0mg Sodium 388.7mg Carbohydrates 25.5g Protein 20.2g

Ingredients

cooking spray 6 oz. ground turkey 6 oz. ground chicken 1 tbsp ketchup 1 tsp Worcestershire sauce 1/2 tsp Cajun seasoning 1/4 tsp hot sauce 1/2 red bell pepper, strips

4 slices onions, round slices 1 tbsp fat-free mayonnaise 1 tsp fat-free mayonnaise 2 tsp spicy brown mustard 4 small buns, slider style

Directions 1. Get a large mixing bowl: Mix in it the turkey, chicken, Ketchup, Worcestershire sauce, 1/2 tsp Cajun seasoning, and hot sauce, a pinch of salt and pepper. 2. Shape the mix into 4 burgers. 3. Place a large pan over medium heat. Heat a splash of oil in it. Cook in it the burgers for 5 min on each side with the lid on. 4. Get a small mixing bowl: Whisk in it the mayonnaise and mustard. Lay the mix over the bottom buns. 5. Place over them the burgers, onion slices, pepper strips and the top buns. Serve your burgers right away. 6. Enjoy.

22

Louisiana x Arizona Burgers

Cajun Rice

Casserole

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 10 Calories 374.1 Fat 9.0g Cholesterol 62.6mg Sodium 209.2mg Carbohydrates 49.2g Protein 24.3g

Ingredients

2 lbs ground turkey 1 large eggplant, peeled and chopped 1 onion, chopped 2 bell peppers, chopped 4 large garlic cloves, minced 1/2 C. green onion, chopped

2 C. chicken broth 1 tsp cayenne pepper, adjust to taste 1 tbsp season salt, to taste 3 C. brown rice, cooked

Directions 1. Place a large pan over medium heat. Cook in it the meat for 8 min. lower the heat. 2. Stir in the eggplant, onions, bell peppers, garlic and green onions. Put on the lid and let them cook for 16 min. 3. Stir in the broth with the cayenne pepper, a pinch of salt and pepper. Cook them until they start boiling. 4. Lower the heat and put on the lid. Cook the stew for 35 min. fold the cooked rice into the mix. Serve it warm. 5. Enjoy.

Cajun Rice Casserole

23

LOUISIANA

Corn Sauce

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 56.9 Fat 5.8g Cholesterol 15.2mg Sodium 90.3mg Carbohydrates 0.9g Protein 0.4g

Ingredients

1/4 tsp chili powder 1/4 tsp black pepper 1/8 tsp garlic powder 1/8 tsp red pepper 2 tbsp butter

1 tsp cornstarch 1/4 C. chicken broth

Directions 1. Get a small mixing bowl: Whisk in it the broth with cornstarch until no lumps are found. 2. Place a heavy saucepan over medium heat. Stir in it the seasoning with butter and cook them for 60 sec. 3. Stir in the cornstarch mix and cook them until they start boiling. Cook the sauce over high heat until it becomes thick. 4. Turn off the heat and serve your sauce warm. 5. Enjoy.

24

Louisiana Corn Sauce

Queen

Prep Time: 10 mins

Bean Soup

Total Time: 3 hr 40 mins Servings per Recipe: 10 Calories 246.2 Fat 14.7g Cholesterol 50.6mg Sodium 49.6mg Carbohydrates 9.6g Protein 17.9g

Ingredients

1 (14 oz.) packages dry 18 bean soup mix 1/2 C. dried lentils 8 C. water 2 C. nonfat beef broth 1 lb stewing beef, cut into dices

3 tsp Cajun seasoning salt

Directions 1. 2. 3. 4.

Place a large pot over high heat. Stir into it all the ingredients. Put on the lid and let them cook for 3 h 30 min over low heat. Adjust the seasoning of the soup then serve it hot. Enjoy.

Queen Bean Soup

25

EMMA’S

Creole Frittata

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 896.8 Fat 68.9g Cholesterol 764.1mg Sodium 2524.2mg Carbohydrates 6.7g Protein 59.8g

Ingredients

2 tsp butter 2 tsp peanut oil 3 eggs 1 tbsp water, lukewarm creole seasoning, to taste 2 oz. turkey, chopped into small cubes 2 oz. smoked beef sausage, chopped into small cubes 2 tbsp onions, chopped 2 tbsp green bell peppers, chopped

1/4 tsp garlic, minced 2 oz. provolone cheese fresh parsley, chopped Louisiana hot sauce, to taste 1/2 C. creole tomato sauce

Directions 1. Place a large pan over medium heat. Cook in it the sausage, turkey, onions, and bell peppers. Cook them for 4 min. 2. Place a skillet over medium heat. Melt in it the butter with peanut oil. 3. Get a mixing bowl: Mix in it the water with eggs. Pour the mix in the heated pan and cook it for 1 to 2 min on each side. 4. Season omelet while it is in the pan with the creole seasoning then top it with the ham, sausage, onions, bell pepper, garlic and cheese. 5. Pull half of the omelet over the filling then cook it for an extra 2 min. Serve your omelet. 6. Enjoy.

26

Emma’s Creole Frittata

Creole Corn

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 10 Calories 182.8 Fat 9.4g Cholesterol 20.3mg Sodium 117.5mg Carbohydrates 25.1g Protein 4.1g

Ingredients

4 tbsp butter, cut into pieces 1 small garlic clove 1/8 tsp cayenne pepper 1/2 tsp paprika 1/8 tsp salt

1/2 tsp dried thyme 6 ears corn, freshly cooked

Directions 1. Get a blender: Place in it the butter with garlic, paprika, cayenne pepper, salt, and thyme. Blend them smooth. 2. Serve your sauce with cooked ears of corn. 3. Enjoy.

Creole Corn

27

CREAMY CAJUN

Turkey Salad

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 8 Calories 372.6 Fat 19.3g Cholesterol 176.0mg Sodium 381.1mg Carbohydrates 38.9g Protein 10.8g

Ingredients

1/2 lb rotini pasta 1 C. jennie-o cajun-style turkey, cooked and cut into bite size pieces 1 C. frozen peas 1 C. frozen corn 6 hard-boiled eggs,, chopped salt, to taste fresh pepper, to taste 1/2 C. very finely chopped red onion 1 C. Miracle Whip

1/2 C. sour cream 1/2 C. whipping cream 2-3 tbsp honey mustard 2 tbsp sugar 2 tbsp apple cider vinegar

Directions 1. Prepare the pasta by following the instructions on the package. 2. Get a small mixing bowl: Whisk in it the miracle whip with cream, whipping cream, honey, sugar and vinegar to make the dressing. 3. Get a large mixing bowl: Toss in it the pasta with the dressing and the remaining ingredients. 4. Adjust the seasoning of the salad then serve it. 5. Enjoy.

28

Creamy Cajun Turkey Salad

Crunchy

Cajun Rolls

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 8 Calories 363.1 Fat 7.6g Cholesterol 62.4mg Sodium 397.6mg Carbohydrates 62.1g Protein 12.6g

Ingredients

1/2 C. onion, chopped 1/4 C. green bell pepper, chopped 1/4 C. celery, chopped 1 tbsp garlic, minced 2 tbsp butter 3/4 C. mushroom, chopped 2 C. wild rice 2 C. water 1 tbsp Worcestershire sauce 2 tsp hot pepper sauce

1/2 tsp garlic powder 1/2 tsp cayenne pepper 1/2 tsp creole seasoning 16 oz. crescent rolls 1 egg, beaten 1/2 tsp garlic powder 1/8 tsp garlic salt

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Place a large pan over medium heat. Melt the butter in it. Cook in it the onion, bell pepper, celery, garlic and mushrooms for 6 min. 3. Stir in the water with water, Worcestershire sauce, hot sauce, garlic powder, cayenne, and creole seasoning. 4. Cook them until they start boiling. Lower the heat and cook the mix for 12 min to make the filling. Place it aside to cool down completely. 5. Lay the crescent rolls on lined up baking sheet. Divide them into rectangular shapes. 6. Spoon some of the filling into the side of one rectangular. Fold the other half of dough over it and seal it. 7. Repeat the process with the remaining ingredients. 8. Get a small mixing bowl: Whisk in it the egg, garlic powder and garlic salt. Coat the rolls with the mix. 9. Place them in the oven and cook them for 14 min until they become golden brown. 10. Serve your crunchy rolls with your favorite dip. 11. Enjoy. Crunchy Cajun Rolls

29

CAJUN CLAM

Chowder

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 192.4 Fat 10.2g Cholesterol 60.3mg Sodium 523.1mg Carbohydrates 6.1g Protein 18.6g

Ingredients

1/4 C. vegetable oil 1/4 C. all-purpose flour 3-5 tsp Cajun seasoning 2 1/2 C. bottled clam juice 2 (14 1/2 oz.) cans diced tomatoes, in juice 1 (6 oz.) bags baby spinach leaves

2 tbsp chopped fresh thyme 1 garlic clove, pressed 1 lb lump crabmeat

Directions 1. Place a large pot over medium heat. Heat the oil in it. Add the flour and mix it well. Let it cook for 2 to 3 min until it becomes golden. 2. Mix in it the Cajun seasoning with a pinch of salt. Stir in the clam juice with tomato. Cook them for 4 min. 3. Stir in the spinach, thyme, and garlic. Let them cook for an extra 2 min. 4. Stir in the crabmeat and cook the stew for an extra 2 minutes. Serve your chowder hot. 5. Enjoy.

32

Cajun Clam Chowder

Hannah’s

Macaroni Salad

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 20 Calories 225.0 Fat 8.1g Cholesterol 113.4mg Sodium 684.1mg Carbohydrates 20.5g Protein 16.7g

Ingredients

1 (16 oz.) boxes cooked macaroni noodles 3 lbs medium unshelled shrimp 1 lb of real crabmeat 1/4 C. finely chopped red onion 1 C. mayonnaise 1 C. sour cream 1 tbsp spicy mustard 1/2 C. butter or 1/2 C. margarine 1 tbsp Cajun seasoning 1 tbsp Accent seasoning

1 tbsp Mrs. Dash seasoning mix 1 tsp onion powder 1/2 C. sweet relish 1/4 tsp cayenne pepper (optional) 1 tsp garlic powder

Directions 1. Cook the macaroni by following the directions on the package. 2. Place a large pan over medium heat. Heat in it the butter. Cook in it the garlic for 1 min. 3. Add the shrimp with Cajun seasoning then cook them for 4 min. Turn off the heat and stir in the crabmeat. 4. Get a large mixing bowl: Toss in it the macaroni with onion and mayo and sour cream. 5. Mix in the Onion powder, Garlic powder, Dash seasoning and Sweet Relish. Combine them well. 6. Stir the creamy shrimp mix into the salad. Place it in the fridge for at least 2 h then serve it. 7. Enjoy.

Hannah’s Macaroni Salad

33

CAJUN

Crawfish Dip

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 12 Calories 169.5 Fat 10.7g Cholesterol 67.2mg Sodium 925.2mg Carbohydrates 4.9g Protein 13.5g

Ingredients

2 garlic cloves, grated 1/2 C. scallion, thinly sliced, divided 1 tbsp butter 1 lb crawfish tail 1 lb processed cheese, block 20 oz. diced tomatoes with green chilies, drained

1/2 tsp kosher salt 1/4 tsp black pepper, freshly ground, to taste

Directions 1. Place a large pot over medium heat. Heat in it the butter. Cook in it the garlic with the white parts of scallions for 2 min. 2. Stir in the crawfish and let them cook for 6 min. Transfer the mix to a large mixing bowl. 3. Stir the tomato with cheese in the vacant pot. Cook them over medium heat for 2 to 3 min. 4. Add to them the crawfish mixture with a pinch of salt and pepper. Cook them for 3 to 4 min. Serve your dip warm. 5. Enjoy.

34

Cajun Crawfish Dip

Cajun

Kale Lunch Box

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 2 Calories 749.3 Fat 55.5g Cholesterol 0.0mg Sodium 3683.5mg Carbohydrates 46.9g Protein 29.7g

Ingredients

2 bunches kale, teared 1 (14 oz.) packages extra firm tofu 2 tsps Cajun seasoning 1 C. carrot, matchsticks 2 eggs 4 C. water 1 tbsp vinegar, for poaching the egg 1/4 C. olive oil 1 tbsp sesame oil 3 tbsp tahini 2 tbsp cider vinegar 1 inch chunk gingerroot, finely chopped 1 tbsp homemade Cajun seasoning

1 tbsp sea salt 1 tbsp cayenne pepper 1 tbsp paprika 1 tbsp garlic powder 1 tbsp ground black pepper 2 tsps onion powder 2 tsps oregano 2 tsps thyme

Directions

1. Before you do anything, preheat the oven to 400 F. 2. Place the tofu on a kitchen towel and cover it with another one. Let it rest for 16 min. 3. Slice the tofu into long dices and toss them with 2 tsps of Cajun seasoning. Spread them on a lined up baking sheet. 4. Cook the tofu dices in the oven for 24 min. Place it aside to cool down. 5. Place a large saucepan of water over high heat. Heat it until it starts boiling. Blanch in it the kale for 3 min. Drain it and place it aside. 6. Place a saucepan over medium heat. Pour in it 4 C. of water with 1 tbsp of vinegar. Heat it until it starts simmering. 7. Crack each egg in a C. Use a wooden spoon to stir the water in around motion in one direction. 8. Add to it 1 egg at a time while stirring all the time. Turn the heat off and put on the lid. Let the eggs cook for 4 to 5 min. 9. Use a spoon to drain the poached eggs gently. 10. Get a mixing bowl: Whisk in it the dressing ingredients and place it aside. 11. Place the kale and carrot on 2 serving plates then top each one with tofu. Drizzle over them 1/4 C. of dressing and a poached egg. 12. Serve your breakfast plates right away. Enjoy. Cajun Kale Lunch Box

35

CREOLE

Scrambled Eggs

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 2 Calories 476.6 Fat 36.5g Cholesterol 583.1mg Sodium 755.4mg Carbohydrates 9.9g Protein 27.3g

Ingredients

1 packages turkey sausage, sliced 6 large eggs, beaten 1 tsp Cajun seasoning 2 tbsp olive oil 1 small red skin white potato, diced 1 small onion, chopped

1/2 medium green pepper, chopped 1/2 C. shredded Monterey jack pepper cheese 1/2 C. salsa

Directions 1. Get a large mixing bowl: Mix in it the eggs with Cajun spice. 2. Place a large pan over medium heat. Heat the olive oil in it. Cook in it the potato for 6 min. 3. Stir in the onion with pepper and cook them for another 6 min. Stir in the sliced sausage and cook them for 3 min. 4. Add the eggs mix and stir them well. Cook them for 3 to 4 minute while stirring it often. 5. Stir the cheese into the scramble until it melts. Serve it warm with salsa. 6. Enjoy.

36

Creole Scrambled Eggs

Julia

Street Chowder

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 1 Calories 524.5 Fat 19.4g Cholesterol 286.4mg Sodium 2620.9mg Carbohydrates 42.0g Protein 46.2g

Ingredients

1 tbsp olive oil 1/2 lb medium shrimp, peeled, de-veined 1/2 C. chopped onion 1/2 C. chopped green pepper 2 C. frozen Hash Browns, chopped slightly 1 cans chicken broth

2 tsps Cajun seasoning 2 tbsp all-purpose flour 2 tbsp water 1 cans diced tomatoes, undrained

Directions

1. Place a pot over medium heat. Heat the oil in it. Cook in it the shrimp, onion and green pepper for 4 min. 2. Stir in the Potatoes, broth and Cajun seasoning. Cook them until they start boiling. Lower the heat and let the soup cook for 24 min. 3. Get a small mixing bowl: Combine in it the water with flour. Stir them into the soup followed by the tomato. 4. Cook the soup for 6 min then serve it hot. 5. Enjoy.

Julia Street Chowder

37

ROYAL STREET

Meatball Stew

Prep Time: 45 mins Total Time: 1 h 45 mins Servings per Recipe: 6 Calories 765.9 Fat 55.7g Cholesterol 167.7mg Sodium 208.4mg Carbohydrates 32.3g Protein 33.3g

Ingredients

3/4 C. vegetable oil 1 C. all-purpose flour 3 C. onions, finely chopped 1 1/2 C. bell peppers, finely chopped 1 C. celery, finely chopped water or beef broth 4 garlic cloves, minced 2 lbs ground chuck 2 large eggs 1/4 C. milk

1 tbsp Worcestershire sauce 1/2 C. fresh parsley, chopped 1/3 C. plain breadcrumbs salt and cayenne pepper 1/4 C. green onion, chopped

Directions 1. Place a large pot over medium heat. Heat the oil in it. Mix the flour into it and cook it until it becomes golden brown. 2. Mix in it 2 C. of the chopped onion, 1 C. of the bell pepper and 1/2 C. of the celery. Cook them for 5 to 6 min. 3. Pour enough broth or water in the pot to fill 2/3 of it. Cook the soup until it starts boiling. Lower the heat and let it cook. 4. Get a large mixing bowl: Mix in it the ground chuck, remaining onions, bell pepper, and celery, 2 cloves of the minced garlic and eggs. 5. Add the milk with Worcestershire sauce, 1/4 C. of the parsley, bread crumbs, and salt and cayenne pepper then mix them well. 6. Shape the mix into bite size meatballs. Lower the meatballs into the pot and let them cook for 22 min without stirring them. 7. Add the cayenne pepper, rest of the garlic, parsley, green onion and a pinch of salt. Cook the stew for an extra 6 min. 8. Serve your stew hot with some rice. 9. Enjoy. 38

Royal Street Meatball Stew

Blackened

Prep Time: 15 mins

Potato Crusted Shrimp

Total Time: 25 mins Servings per Recipe: 4 Calories 142.8 Fat 7.9g Cholesterol 143.0mg Sodium 642.5mg Carbohydrates 1.7g Protein 15.5g

Ingredients

1 lb jumbo shrimp, shelled and deveined 1 tsp blackening seasoning 2 C. frozen Hash Browns

2 tbsp vegetable oil 1 small lemon

Directions

1. Get a large mixing bowl: Toss in it the shrimp with Cajun blackening seasoning. 2. Place a large pan over medium heat. Heat the oil in it. Press the potato hash into the shrimp then cook them in the hot oil for 4 to 5 min on each side. 3. Squeeze over them some fresh lemon juice. 4. Enjoy.

Blackened Potato Crusted Shrimp

39

CAJUN

Vanilla Pie

Prep Time: 25 mins Total Time: 1 h 55 mins Servings per Recipe: 8 Calories 420.9 Fat 14.7g Cholesterol 89.5mg Sodium 337.9mg Carbohydrates 69.7g Protein 4.6g

Ingredients

3 medium sweet potatoes, boiled and mashed 1/4 C. brown sugar 2 tbsp sugar 1 tbsp butter 1 tbsp pure vanilla extract 1 large egg 1 tbsp heavy cream 1/4 tsp ground cinnamon 1 pinch nutmeg 1 pinch ground allspice 1 9" unbaked pie shell

1/2 C. chopped pecans 3/4 C. granulated sugar 2 large eggs 3/4 C. dark corn syrup 1 tbsp butter, melted 1/2 tsp salt ground cinnamon 2 tsps pure vanilla extract whipped cream

Directions 1. Before you do anything, preheat the oven to 300 F. 2. Get a large mixing bowl: Beat in it the sweet potatoes, both sugars, butter, vanilla, egg, cinnamon, nutmeg, and allspice until they become smooth. 3. Spoon the mix into the pie crust. Garnish it with the pecans. 4. Get a mixing bowl: Mix in it the granulated sugar, eggs, corn syrup, melted butter, salt, cinnamon and vanilla. 5. Sprinkle the mix over the pecan layer. Place the pie in the oven and let it cook for 1 h 32 min. 6. Allow the pie to cool down completely then serve it with your favorite toppings. 7. Enjoy.

42

Cajun Vanilla Pie

French Quarter

Green Beans

Prep Time: 30 mins Total Time: 1 h 30 mins Servings per Recipe: 6 Calories 438.8 Fat 29.9g Cholesterol 85.7mg Sodium 837.1mg Carbohydrates 27.9g Protein 18.1g

Ingredients

4 slices thick-sliced turkey bacon, cut into pieces 2 small onions, chopped 2 garlic cloves 3 lbs green beans 1/4 C. butter 1 pinch of grated nutmeg 1/2 C. all-purpose flour

1/2 C. heavy cream 1 1/2 C. grated white cheddar cheese 4 C. chicken broth salt and pepper 2 (6 oz.) cans fried onions

Directions

1. Before you do anything, preheat the oven to 350 F. 2. Place a Dutch oven over medium heat. Cook in it the bacon for 5 min. Stir into it the onion and cook them for 7 min. 3. Stir in the garlic and cook them for 2 min. Place it aside. 4. Stir in the green beans with enough broth or water to cover it in a large saucepan. 5. Lower the heat put on the lid. Let the mix cook for 30 min. drain the beans and reserve the cooking liquid. 6. Place a large pan over medium heat. Heat in it the butter until it melts. Sauté in it the rest of the onion with salt and nutmeg. Place it aside. 7. Cook them for 7 min. Mix in the flour followed by the cream and the reserved bean cooking liquid. Cook it for 6 min until it mixture becomes thick. 8. Add the cheese and green beans and cook them for few minutes until the cheese melts. 9. Pour the mix into a glass casserole dish. Place it in the oven and let it cook for 26 min. spread the onion and bacon mix on top. 10. Bake it for an extra 14 min. Serve it hot. 11. Enjoy.

French Quarter Green Beans

43

HOUMA

Potato Pots

Prep Time: 20 mins Total Time: 1 h 50 mins Servings per Recipe: 2 Calories 642.4 Fat 32.5g Cholesterol 375.2mg Sodium 1689.0mg Carbohydrates 37.3g Protein 49.4g

Ingredients

1 lb jumbo shrimp, deveined 2 large baking potatoes 1 C. guacamole 3 tbsp Cajun seasoning

2 tbsp minced garlic 1/2 C. sour cream 1 C. shredded cheddar cheese

Directions 1. Before you do anything, preheat the grill. 2. Place each potato in the middle of piece of foil and wrap it around it. Place it on the grill and let them cook until they become slightly soft. 3. Toss the shrimp with Cajun seasoning and garlic in a shallow roasting pan. Place the pan over the grill on the indirect side of it. 4. Let the shrimp cook for 12 min. Flip it and let cook for another 12 min. 5. Once the shrimp and potato are done place them aside to lose heat for a while. 6. Discard the foil sheets and slice them in half. Spoon some of the potato flesh to leave 1/4 of it only. 7. Place 4 shrimp aside. Chop the remaining shrimp and place it in the potato shells followed by the cheese. 8. Place each one of them in a foil packet. Place them over the grill and let them cook for an extra 12 min. 9. Place the 4 shrimps in a small foil packet and grill them for 6 min. 10. Once the time is up, top the shrimp layer with guacamole and sour cream. Garnish them with the whole remaining 4 shrimps. Serve them right away. 11. Enjoy.

44

Houma Potato Pots

Baked Sole

with Cauliflower Salad

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 2 Calories 744.6 Fat 14.0g Cholesterol 328.2mg Sodium 1111.4mg Carbohydrates 22.8g Protein 129.0g

Ingredients

8 sole fillets 3 C. French style green beans 3 C. cauliflower, florets 1 tbsp butter 1/8 C. lemon juice 1 green onion

salt pepper Cajun seasoning

Directions

1. Before you do anything, preheat the oven to 350 F. 2. Place the sole fillets on a greased baking pan. Drizzle over them the fresh lemon juice followed by the Cajun seasoning. 3. Place the sole sheet in the oven and let it cool for 32 min. 4. Place the cauliflower in a heatproof bowl. Cook it in the microwave for 9 min. 5. Get a heatproof bowl: Stir in it the green beans with green onion. Cook them in the microwave for 9 min. 6. Drain the coked veggies. Add to them the butter with a pinch of salt and pepper. Toss them to coat. 7. Serve your baked sole with the veggies salad. 8. Enjoy.

Baked Sole with Cauliflower Salad

45

SPICY TOASTED

Pine Nut Catfish

Prep Time: 5 mins Total Time: 13 mins Servings per Recipe: 4 Calories 505.1 Fat 35.0g Cholesterol 74.7mg Sodium 671.6mg Carbohydrates 19.5g Protein 28.5g

Ingredients 1/4 C. pine nuts 2 tbsp pine nuts 1/2 C. yellow cornmeal 1/4 C. flour 1 tsp salt

1/2 tsp cayenne pepper 1/4 tsp ground cumin 4 catfish fillets 1/4 C. vegetable oil

Directions 1. Before you do anything, preheat the oven to 350 F. 2. Lay the pine nuts on a baking tray. Place it in the oven and let them cook for 4 to 5 min until they become toasted. 3. Get a food processor: Grind in it 1/4 C. of the pine nuts. Place it aside. 4. Get a shallow bowl and combine in it the pine nuts, cornmeal, flour, salt, cayenne pepper and cumin. 5. Coat the fish fillets with the mixture. 6. Place a pan over medium heat. Heat in it the oil. Cook in it the fillets in batches for 3 to 5 min on each side. 7. Serve your catfish fillets hot. Garnish them with the remaining pine nuts. 8. Enjoy.

46

Spicy Toasted Pine Nut Catfish

Winnie’s

Simple Parmesan Catfish

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 2 Calories 760.6 Fat 50.0g Cholesterol 180.4mg Sodium 2360.0mg Carbohydrates 43.3g Protein 34.0g

Ingredients 2 catfish fillets 1 C. Italian salad dressing 1 egg 3/4 C. breadcrumbs 3/4 parmesan cheese 1 tsp garlic powder

1 tsp pepper Salt cooking spray

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Before you do anything, preheat the oven to 350 F. Cover a baking tray with a piece of foil. Grease it and place it aside. Get a mixing bowl: Whisk the egg and Italian dressing. Get a shallow fish: Mix in it the breadcrumbs, cheese, pepper, garlic powder and a pinch of salt. Submerge the catfish fillets in the dressing mixture then roll them in the breadcrumbs mix. Place them on the lined up pan. Pour over it the remaining dressing mix followed by the rest of the breadcrumbs mix. Place the pan in the oven and let them cook for 46 min. Serve them hot. Enjoy.

Winnie’s Simple Parmesan Catfish

47

TRUE DIJON

Catfish

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 184.9 Fat 10.2g Cholesterol 69.9mg Sodium 275.9mg Carbohydrates 3.4g Protein 18.5g

Ingredients 1 lb. catfish fillet 3/4 tsp lemon pepper 1 tbsp butter 1 medium shallot, sliced 2 tsp mustard seeds 2/3 C. chicken broth 1 tsp Dijon mustard

3 1/2 tsp cornstarch 1 tbsp chopped dill 1 tbsp lemon juice

Directions 1. 2. 3. 4. 5. 6.

Before you do anything, preheat the oven to 400 F. Grease a baking pan with a cooking spray. Season the fish fillets with lemon pepper and salt. Place them in the baking pan. Place the pan in the oven and let them cook for 9 min. Place a small pan over medium heat. Heat in it the butter until it melts. Cook in it the mustard seeds with shallot for 2 to 3 min. Pour the mixture into a mixing bowl. 7. Add to it the cornstarch with broth. Mix them well. Pour the mixture back into the pan. Let them cook until the sauce becomes thick. 8. Stir in the dill and adjust the seasoning of the sauce. 9. Place the salmon fillets on serving plates. Drizzle the mustard sauce then serve them right away. 10. Enjoy.

48

True Dijon Catfish

Kathy’s

Kitchen Catfish

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 260.3 Fat 13.3g Cholesterol 93.2mg Sodium 614.1mg Carbohydrates 10.5g Protein 24.9g

Ingredients 2 tbsp butter 1 large onion, chopped 1/2 C. celery, chopped 1/2 C. green bell pepper, chopped 1 garlic clove, minced 1 lemon, zested and juiced 1 (28 oz.) cans diced tomatoes 1 tbsp Worcestershire sauce

1 tbsp paprika 1 bay leaf 1 tsp salt 1/4 tsp thyme leaves 1/4 tsp Tabasco sauce hot cooked rice

Directions 1. Place a pan over medium heat. Heat the butter. Cook in it the onion, celery, green pepper, and garlic for 8 min. 2. Stir in the tomatoes, lemon zest and juice, Worcestershire, paprika, bay leaf, salt, thyme and Tabasco. Let them cook for 16 min. 3. Lay the fish fillets on top. Put on the lid and let them cook for 16 min over low heat. 4. Adjust the seasoning of your fish stew then serve it warm. 5. Enjoy.

Kathy’s Kitchen Catfish

49

MONTANA

Food Truck Tacos

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 8 Calories 295.7 Fat 14.2g Cholesterol 33.0mg Sodium 142.5mg Carbohydrates 30.8g Protein 12.4g

Ingredients 1 lb. catfish fillet 3 tbsp lime juice 1/4 C. mayonnaise 1/2 tsp hot pepper sauce 2 1/2 C. cabbage, shredded 1 tbsp Cajun seasoning 1/4 C. cornmeal

1/4 C. flour 1/4 C. vegetable oil 16 corn tortillas lime wedge hot pepper sauce

Directions 1. Get a mixing bowl: Whisk the lime juice, mayonnaise, 1/2 tsp hot pepper sauce. Stir in the cabbage. 2. Slice the fish fillets into 1 inch strips. Sprinkle over the Cajun seasoning. 3. Get a mixing bowl: Mix the flour with cornmeal. Stir in them the fish pieces. 4. Place a pan over medium heat. Heat in it the oil. 5. Lay in it the fish fillets and let them cook for 3 to 4 min on each side. 6. Heat the tortillas in the microwave. Place them on a serving plate. 7. Divide between them the fish followed by the cabbage slaw. Drizzle over them some hot pepper sauce. 8. Serve your tacos right away with your other favorite toppings. 9. Enjoy.

52

Montana Food Truck Tacos

Beale Street

Catfish with Creole Aioli

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 4 Calories 383.5 Fat 22.1g Cholesterol 17.1mg Sodium 787.8mg Carbohydrates 45.0g Protein 5.7g

Ingredients 1 C. yellow cornmeal 1 tbsp paprika 1 tsp cayenne pepper 3/4 C. buttermilk 1 tbsp hot sauce salt ground black pepper peanut oil

Aioli 1 C. mayonnaise 1/4 C. creole mustard 1 tsp cayenne pepper 1/2 lemon, juiced 1 tbsp Worcestershire sauce 1 tsp paprika

Directions 1. To prepare the fish: 2. Before you do anything, preheat the air fryer to 375 F. 3. Get a mixing bowl: Combine in it the cornmeal, paprika and cayenne. Mix the hot sauce with buttermilk. 4. Sprinkle some salt and pepper all over the fish fillets. Dip them and coat them with the buttermilk mixture. 5. Place some of the fish fillets in the hot oil gently and cook them for 3 to 4 min until they become golden brown. 6. Drain the fillets and place them on paper towels. Repeat the process with the remaining fillets. 7. To prepare the sauce: 8. Get a mixing bowl: Whisk all the sauce ingredients. 9. Serve your fried fillet hot with the aioli sauce. Enjoy.

Beale Street Catfish with Creole Aioli

53

CAST IRON

Catfish

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 3 Calories 1669.8 Fat 142.2g Cholesterol 144.2mg Sodium 1126.3mg Carbohydrates 84.3g Protein 17.2g

Ingredients 6 medium catfish fillets 2 C. flour, divided 1/2 C. yellow cornmeal 1/4 tsp garlic salt 1/2 tsp dried thyme 2 tbsp lemon juice 1 tsp table salt

1/2 tsp baking soda 1/2 tsp dried fennel 2 large eggs 1 C. buttermilk 2 C. Crisco shortening

Directions 1. 2. 3. 4. 5. 6. 7. 8.

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Pat the fish fillets dry. Dust them with 1 C. of flour then let them sit for 60 min. Place a pan over medium heat. Heat in it the shortening. Get a mixing bowl: Whisk in it the eggs with buttermilk and lemon juice. Get a shallow plate: Mix the remaining flour with cornmeal, garlic salt, thyme, table salt, baking soda, and fennel. Submerge the fish fillets in the eggs mixture then coat them with the flour mix. Place the fillets in the hot pan. Cook them for 3 to 5 min on each side until they become golden brown. Drain the fish fillets then serve them with your favorite toppings. Enjoy.

Cast Iron Catfish

Oven Fried Catfish

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 4 Calories 586.1 Fat 34.3g Cholesterol 205.8mg Sodium 554.0mg Carbohydrates 24.5g Protein 43.3g

Ingredients 1/2 C. sliced almonds 1/4 tsp black pepper 1 tbsp instant minced onion 2 lbs. catfish fillets 1 egg

1/2 C. milk 1 tsp Cajun spices 1/4 C. butter, melted 1 C. dry breadcrumbs

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Before you do anything, preheat the oven to 500 F. Slice the fish fillets into medium sized pieces. Get a mixing bowl: Mix the egg with milk, Cajun spice, onion black pepper and salt. Get a plate: Spread in it the breadcrumbs with almonds. Submerge the fish pieces in the milk mixture the coat them with the breadcrumbs mix. Lay them on a greased baking sheet. Drizzle the melted butter on top. Place the fish pan in the oven and let it cook for 11 to 13 min. Serve them warm. Enjoy.

Oven Fried Catfish

55

CATFISH

Saturdays

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 290.8 Fat 11.9g Cholesterol 141.6mg Sodium 190.9mg Carbohydrates 14.1g Protein 29.7g

Ingredients 4 (6 oz.) catfish fillets 1 C. crushed hot jalapeno potato chips (or any spicy chips) 3 dashes black pepper 1/4 tsp garlic powder 1/4 tsp paprika 1/2 C. flour

1 egg, beaten 3 tbsp milk

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Clean the fish fillets with some water and pat them dry. 3. Get a plate; combine on it the crushed potato chips, black pepper, garlic powder, paprika or ancho, and flour. 4. Get a mixing bowl: Whisk the milk with an egg. 5. Coat a baking sheet with some oil. Season the fish fillets with some salt and pepper. 6. Submerge the fish fillets in the milk mixture the coat them with the chips mixture. 7. Lay them on the greased baking pan. Place it in the oven and let them cook for 32 to 36 min. 8. Serve your crunchy fillets warm with your favorite toppings. 9. Enjoy.

56

Catfish Saturdays

Thibedeoux

Chowder

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 361.0 Fat 20.1g Cholesterol 82.6mg Sodium 721.1mg Carbohydrates 20.0g Protein 24.3g

Ingredients 2 tbsp butter 1/2 small onion, chopped 1 (14 oz.) cans chicken broth 1 C. water 1/2 C. chopped celery 1 C. sliced baby carrots 2 medium potatoes, cubed 3 C. milk, divided

1/3 C. flour 1 tsp celery salt 1 tsp salt 1/2 tsp ground pepper 1 1/2 lbs. catfish fillets, cut into pieces 1 1/2 C. shredded cheddar cheese

Directions 1. Place a large soup pot over medium heat. Heat in it the butter. Cook in it the onion for 3 min. 2. Stir in the water with broth, potatoes, carrots and celery. Let them cook for 11 min. 3. Get a mixing bowl: Mix in 1 1/2 C. of milk and all of flour until no lumps are found. 4. Stir the mixture into the pot. 5. Get a mixing bowl: Stir in it the milk, celery salt, salt, and pepper. Add it to the pot and let them cook for 12 min. 6. Add the catfish to the soup and let them cook for 6 min. Stir in the cheddar cheese and let them cook for an extra 6 min. 7. Adjust the seasoning of your chowder then serve it hot. Garnish it with some shredded cheese. 8. Enjoy.

Thibedeoux Chowder

57

A BATON ROUGE

Fish Fry

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 195.9 Fat 15.1g Cholesterol 36.9mg Sodium 74.0mg Carbohydrates 1.9g Protein 13.1g

Ingredients 1 lb. catfish fillet 1 tbsp lemon juice 2 tbsp olive oil 1 tbsp Cajun seasoning 1 tsp thyme 1/3 C. pecans, chopped 2 tbsp parmesan cheese, grated

1 tbsp dry breadcrumbs 1 tbsp parsley, chopped

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 425 F. Grease a baking pan with a cooking spray. Place it aside. Get a mixing bowl: Mix the oil, Cajun seasoning, lemon juice and thyme. Coat the fish fillets with half of the Cajun mixture. Get a mixing bowl: Mix in it the breadcrumbs, chopped pecans, parsley, parmesan cheese and the remaining half of the Cajun mixture. 6. Spoon the mixture over the fish fillets and spread it. Place the pan in the oven and let them cook for 11 to 16 min. 7. Serve your crusted fish fillets hot. 8. Enjoy.

58

A Baton Rouge Fish Fry

Flame Broiled

Catfish at Home

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 6 Calories 177.1 Fat 9.8g Cholesterol 14.8mg Sodium 614.6mg Carbohydrates 17.8g Protein 5.4g

Ingredients 3 C. corn flakes cereal, crushed 2/3 C. grated parmesan cheese 1 tsp paprika 1/2 tsp salt 1/2 C. mayonnaise 1 tsp Worcestershire sauce catfish fillet

1 1/2 tsp Cajun seasoning vegetable oil cooking spray 3 tbsp chopped parsley lemon wedge

Directions 1. Before you do anything, preheat the oven broiler. 2. Get a mixing bowl: Mix the cereal with parmesan cheese, paprika and salt. 3. Season the catfish fillets and season them with Cajun seasoning. Coat them with the cereal mixture. 4. Lay the fish fillets on a foil lined up rack. Spray them with a cooking spray. 5. Place it in the oven and let them cook for 6 to 7 min. 6. Serve your fish fillets hot right away with your favorite toppings. 7. Enjoy.

Flame Broiled Catfish at Home

59

ROASTED

Nutty Dijon Catfish

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 279.8 Fat 18.2g Cholesterol 74.7mg Sodium 168.7mg Carbohydrates 3.2g Protein 25.9g

Ingredients 4 catfish fillets 2 -3 tbsp Dijon mustard 4 lemon wedges 2 tbsp chives, chopped

1/3 C. pecan halves, toasted, chopped salt and pepper

Directions 1. 2. 3. 4.

Before you do anything, preheat the oven broiler. Set the oven rack, 6 inches away from the oven broiler. Sprinkle some salt and pepper all over the fish fillets. Place them on a baking pan. Spread on top of them the mustard. Place the fillets pan in the oven. Let them cook for 6 min. 5. Sprinkle the chives and pecans on top. Serve them right away. 6. Enjoy.

62

Roasted Nutty Dijon Catfish

Jamaican Catfish

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 281.5 Fat 12.9g Cholesterol 74.7mg Sodium 332.1mg Carbohydrates 13.1g Protein 26.9g

Ingredients 4 catfish fillets 2 tbsp low-fat margarine 1/4 C. green pepper, chopped 4 tbsp onions, chopped 1/4 C. chopped almonds 1/2 C. fresh breadcrumb 1/4 tsp oregano 4 tbsp lime juice 1 tbsp coriander, chopped 1/4 tsp salt

2 C. water 2 cloves garlic, crushed 1 bay leaf 1 tsp red pepper flakes lime peel

Directions 1. Before you do anything, preheat the oven to 400 F. 2. Place a pan over medium heat. Heat in it the butter. Cook in it 2 tbsp of green onion with green pepper. 3. Let them cook for 3 min. Stir in the almonds with breadcrumbs, oregano, 1 tbsp of lime juice, coriander and salt. 4. Combine them well and cook them for 1 min to make the filling. Turn off the heat. 5. Lay the catfish fillets on a baking tray. Divide the filling between the fish fillets and roll and secure them with a toothpick. 6. Get a casserole dish. Stir in it 2 tbsp of onion, water, garlic, bay leaf, red pepper and remaining 3 tbsp lime juice. 7. Spread the mixture in the casserole dish. Place the fish rolls on top of it. 8. Place the catfish casserole in the oven. Let them cook for 32 to 36 min. 9. Serve your catfish casserole warm with some rice. Enjoy. Jamaican Catfish

63

STRAIGHT

Cajun Fillets

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 552.0 Fat 26.6g Cholesterol 110.4mg Sodium 193.1mg Carbohydrates 46.9g Protein 31.5g

Ingredients 2 C. cornmeal 1 tbsp pepper 8 (3 -4 oz.) catfish fillets 2 tbsp Cajun seasoning

1/4 C. butter or 1/4 C. margarine, melted

Directions 1. 2. 3. 4. 5.

Before you do anything, preheat the oven to 400 F. Get a mixing bowl and combine the cornmeal with pepper and salt. Coat the fish fillets with the cornmeal mixture then lay them on a greased baking tray. Top them with the Cajun seasoning. Pour the melted butter all over them. Place the pan in the oven and let them cook for 32 min. Serve them warm with your favorite toppings. 6. Enjoy.

64

Straight Cajun Fillets

Japanese Inspired Ginger Catfish

Prep Time: 12 mins Total Time: 19 mins Servings per Recipe: 4 Calories 278.9 Fat 16.6g Cholesterol 79.9mg Sodium 534.5mg Carbohydrates 2.1g Protein 28.3g

Ingredients 1/2 C. chopped green onion 1 tbsp vegetable oil 1/4 tsp ground ginger 1 tsp cornstarch 2 tbsp water 1 C. chicken broth 1 tbsp soy sauce

1 tbsp white wine vinegar 1/8 tsp cayenne pepper 4 (6 oz.) catfish fillets

Directions 1. Get a microwave safe bowl: Stir in it the onion with ginger and oil. 2. Cook them on high for 1 min 30 sec on high. 3. Get a microwave safe bowl: Whisk in it the water with cornstarch until no lumps are found. 4. Stir in the broth, soy sauce, vinegar and cayenne. Fold the cooked onion mixture into the batter. 5. Place the bowl in the microwave and cook them for 4 min on high. Stir them each minute. 6. Get a microwave safe dish. Lay in it the fish fillet. Pour the onion sauce all over them. 7. Place the casserole in the microwave and cook everything for 6 min on high. 8. Enjoy.

Japanese Inspired Ginger Catfish

65

LATIN

Catfish Soup

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 176.6 Fat 8.7g Cholesterol 46.7mg Sodium 408.9mg Carbohydrates 10.2g Protein 14.5g

Ingredients 1 tbsp olive oil 1 large white onion, chopped 2 large garlic cloves, sliced 2 medium tomatoes, peeled and chopped 4 C. reduced-sodium fat-free chicken broth 2 medium carrots, peeled and sliced 1 celery rib, sliced 2 serrano chilies, halved lengthwise with seeds

2 bay leaves 1 tsp dried oregano, crumbled 1/2 tsp ground cumin 1/4 tsp dried thyme leaves 3/4-1 lb. catfish fillet, cut into pieces 2 tbsp chopped cilantro 1/2 tsp salt lime wedge

Directions 1. 2. 3. 4. 5. 6. 7.

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Place a large pot over medium heat. Heat in it the oil. Cook in it the onion for 3 min. Stir in the tomato with garlic. Let them cook for 5 min. Stir in the broth, carrots, celery, serrano chilies, bay leaves, oregano, and thyme. Cook them until they start boiling. Lower the heat and let them cook for 13 to 16 min. Drain and discard the bay leaves with serrano chilies. Stir in the fish, cilantro, and salt. Let them cook for 7 to 9 min. Adjust the seasoning of your soup then serve it hot. Enjoy.

Latin Catfish Soup

Chipotle

Sea Jambalaya

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 528.1 Fat 26.4g Cholesterol 82.5mg Sodium 1266.7mg Carbohydrates 39.2g Protein 31.1g

Ingredients 14 medium shrimp, peeled and deveined 8 sea scallops, quartered 1 lb. catfish fillets, cut into pieces 2 tbsp creole seasoning 2 tbsp olive oil 1/2 C. diced onion 1/2 C. diced red bell pepper 1/4 C. diced poblano chile 1/2 C. diced celery 2 tbsp minced garlic 1 C. tomato sauce

3 bay leaves 1 tsp Worcestershire sauce 1 tsp chipotle hot sauce 1 C. rice 3 -4 C. chicken stock 12 oz. andouille sausages, sliced

Directions 1. Get a mixing bowl: Toss in the shrimp, scallops, catfish and Creole seasoning. 2. Place a large pot over high heat. Heat in it the oil. Cook in it the onion, peppers and celery for 6 min. 3. Stir in the garlic, tomato sauce, bay leaves, Worcestershire and chipotle sauce. 4. Add the broth with rice. Lower the heat and let them cook for 16 to 20 min or until the rice is done. 5. Once the time is up, stir in it the fish and seafood mixture with sausage. Cook them for an extra 11 min. 6. Adjust the seasoning of your jambalaya then serve it warm. 7. Enjoy.

Chipotle Sea Jambalaya

67

CREAMY

Alfredo Catfish

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 611.4 Fat 13.4g Cholesterol 113.6mg Sodium 575.1mg Carbohydrates 93.6g Protein 31.1g

Ingredients 1/2 lb. catfish, pieces boned 3 green onions, chopped 1 tbsp garlic-flavored olive oil 16 oz. penne pasta, cooked 1 tsp parsley 1/2 lb. shrimp, peeled

1 (6 oz.) cans mushrooms 16 oz. alfredo sauce, garlic flavored 1/2 C. parmesan cheese

Directions 1. Before you do anything, preheat the oven to 425 F. 2. Place a pan over medium heat. Heat in it the oil. Sauté in it the garlic with green onions and catfish for 6 min. 3. Stir in the pasta with shrimp, parsley, mushrooms, and alfredo sauce. Heat them for 1 min. 4. Grease a casserole dish. Pour in it the pasta mixture. Top it with the parmesan cheese. 5. Place the casserole in the oven and let it cook for 26 min. Serve it hot. 6. Enjoy.

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Creamy Alfredo Catfish

Mediterranean Style Catfish Fry

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 393.2 Fat 22.5g Cholesterol 89.4mg Sodium 236.3mg Carbohydrates 16.6g Protein 32.3g

Ingredients 2/3 C. peanuts 1/2 C. cornmeal 3 tbsp chopped parsley 1 tsp dried thyme leaves 1/4 C. plain yogurt 2 tsp hot sauce

salt 4 catfish fillets

Directions 1. Before you do anything, preheat the oven to 425 F. 2. Cover a baking tray with a piece of foil. Grease with some oil and place it aside. 3. Get a blender and combine the peanuts with cornmeal. Pulse them several times until they become finely chopped. 4. Pour the mixture into a shallow dish. Mix into it the thyme with parsley. 5. Get a mixing bowl: Whisk in the yogurt with hot sauce and salt. Coat the fish fillets with the mixture. 6. Roll the fillets in the peanut mixture. Transfer them to the greased pan. 7. Place the fish fillets pan in the oven. Let them cook for 16 min. 8. Serve your golden fish fillets with your favorite toppings. 9. Enjoy.

Mediterranean Style Catfish Fry

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ALTERNATIVE

Catfish Pesto

Prep Time: 30 mins Total Time: 57 mins Servings per Recipe: 4 Calories 744.5 Fat 42.0g Cholesterol 171.0mg Sodium 659.3mg Carbohydrates 51.9g Protein 43.5g

Ingredients 3 tbsp butter, divided 1 (16 oz.) packages frozen whole kernel corn 1 onion, medium and chopped 1 green bell pepper, medium sized, chopped 1 red bell pepper, medium sized, chopped 3/4 tsp salt 3/4 tsp white pepper

1/2 C. flour 1/4 C. yellow cornmeal 1 tbsp creole seasoning 32 oz. catfish fillets 1/3 C. buttermilk 1 tbsp vegetable oil 1/2 C. whipping cream 2 tbsp basil, chopped

Directions 1. Place a pan over high heat. Heat in it 2 tbsp of butter. Sauté in it the corn, onions, bell peppers, salt and pepper for 4 min. 2. Get a shallow bowl: Mix in it the flour, cornmeal, and creole seasoning. 3. Submerge the fish fillets in the buttermilk then coat them with the flour mixture. 4. Place a large pan over medium heat. Heat in it 1 tbsp of butter with oil. Fry in it the fish fillets for 3 to 4 min on each side. 5. Drain the fish fillets and place them on serving plates. Stir the cream with basil into the same pan. 6. Heat it for 1 to 2 min. Turn off the heat. 7. Spoon over them the fillets the veggies mixture. Drizzle the basil sauce on top. 8. Serve them right away with some rice. 9. Enjoy.

72

Alternative Catfish Pesto

Cajun

Prep Time: 15 mins

Seafood Slaw

Total Time: 25 mins Servings per Recipe: 4 Calories 548.3 Fat 19.7g Cholesterol 281.3mg Sodium 502.4mg Carbohydrates 56.7g Protein 36.5g

Ingredients

Directions

Fish 1 C. flour 1 C. white cornmeal 4 -6 oz. catfish fillets 1/8 tsp salt 1/2 tsp black pepper 1/4 C. vegetable oil Dressing 2 tbsp seeded minced jalapenos 2 tbsp red wine vinegar Slaw 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp chopped capers 1 egg yolk 1/8 tsp salt 1/8 tsp black pepper 1 pinch cayenne pepper 1 lb. boiled shrimp 1 C. mirliton, cut into matchsticks 1 C. kohlrabi, sliced 1 C. scallion, julienned 1 C. turnip, julienned 1 C. chopped spinach 1 C. sliced chili pepper

1. To prepare the dressing: 2. Get a small mixing bowl: Whisk in it the jalapenos with vinegar. 3. Place it in the fridge until ready to serve. 4. To prepare the slaw: Peel the and finely chop the shrimp. Toss it with the remaining slaw ingredients. 5. Place the slaw in the fridge until ready to serve. 6. To prepare the catfish: 7. Get a mixing bowl: Combine in it the cornmeal with flour. 8. Season the catfish fillets with cayenne, salt and pepper. Dredge them in the flour mixture. 9. Place a pan over medium heat. Heat in it the oil. Cook in it the fish fillets for 4 to 5 min on each side. 10. Serve your fried fish hot with slaw and jalapeno dressing. 11. Enjoy.

Cajun Seafood Slaw

73

SWEET GLAZED

Catfish Vietcong

Prep Time: 15 mins Total Time: 1 hr 2 mins Servings per Recipe: 2 Calories 749.5 Fat 34.6g Cholesterol 125.2mg Sodium 3479.3mg Carbohydrates 71.4g Protein 40.8g

Ingredients Sauce 3 oz. fish sauce 1/2 C. granulated sugar 1 lime, juice Catfish 3 tbsp vegetable oil 2 shallots, chopped 2 garlic cloves, minced 1 stalk lemongrass 1 lb. catfish fillet 4 oz. shiitake mushrooms, cleaned and trimmed

1 tbsp sugar 1 tbsp water 3 tbsp chicken stock 3 tbsp fish sauce ground black pepper 3 oz. baby spinach leaves, rinsed and dried 1/4 C. chopped basil leaf 2 scallions, chopped 3 C. steamed cooked jasmine rice

Directions 1. Before you do anything, preheat the oven to 450 F. 2. Place a heavy saucepan over low high. Mix in it 3 oz. fish sauce and 1/2 C. sugar until they start boiling. 3. Turn off the heat and place the sauce aside for few minutes. Mix in the lime juice and place it aside. 4. Get clay pot or a foil lined up roasting dish. Stir in it the oil, shallots, garlic, and chopped lemongrass. 5. Put on the lid and place it in the oven. Let them cook for 11 min. 6. Once the time is up, lay the catfish fillet on top in an even layer. Put on the lid and cook them for 6 min in the oven. 7. Lay the mushrooms on top followed by the lime sauce. Put on the lid and cook them for 6 min in the oven. 74

Sweet Glazed Catfish Vietcong

8. Get a mixing bowl: Whisk in the rest of the fish sauce, broth, water, and sugar. 9. Pour the mixture all over the mushroom layer followed by a pinch of salt and pepper. 10. Place the pan back in the oven uncovered. Let it cook for 11 min. 11. Lay the spinach, basil, and chopped scallion on top. Put on the lid and cook them for 6 min. 12. Serve your fish casserole hot with some rice. 13. Enjoy.

75

CHICKEN

and Rice Carolina Style

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 10 Calories 509.6 Fat 30.0g Cholesterol 92.1mg Sodium 665.7mg Carbohydrates 31.2g Protein 25.8g

Ingredients 12 oz. turkey bacon, chopped 2 C. long-grain rice 4 C. chicken broth, boiling 1 whole chicken, cut up ( 3 1/2 lb.) 4 stalks celery, cut into 1 inch pieces 1 carrot, cut in 1 inch pieces

1 bay leaf salt and pepper 2 tbsp fresh parsley, chopped

Directions 1. 2. 3. 4. 5. 6. 7. 8.

76

Heat a large skillet and cook the bacon on very low heat till crisp. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. Drain the grease, leaving 2 tbsp inside the skillet. In the same skillet, add the rice and cook slowly till browned lightly. Stir in the boiling stock and bring back to a boil. Stir in the chicken, vegetables, bay leaf, salt and pepper. Reduce the heat and simmer, covered for about 30 minutes. Serve hot with a sprinkling of the crumbled bacon and parsley.

Chicken and Rice Carolina Style

Chicken Wings

and Hot Sauce

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 4 Calories 1231 kcal Fat 116.7 g Carbohydrates 3.1g Protein 44.2 g Cholesterol 161 mg Sodium 980 mg

Ingredients 1 gallon peanut oil 25 chicken wings, segmented and patted dry with paper towels 1/3 C. unsalted butter, melted 1/2 C. hot pepper sauce

1 tbsp garlic powder 1 tbsp coarse-ground black pepper

Directions 1. In a deep-fryer, heat the oil to 375 degrees F. 2. Gently add the wings, one at a time, to the hot oil and gently fry for about 15 minutes. 3. In a large bowl, add the the melted butter, hot pepper sauce, garlic powder and black pepper and mix till well combined. 4. Add the cooked wings and turn to coat. 5. Serve immediately.

Chicken Wings and Hot Sauce

77

CAROLINA

Mackerel

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 339 kcal Fat 7.3 g Carbohydrates 40.9g Protein 27.2 g Cholesterol 118 mg Sodium 394 mg

Ingredients 1 (15 oz.) can mackerel, undrained 1 (10.75 oz.) can tomato soup 4 potatoes, sliced 1 onion, sliced

red pepper flakes (to taste) 1 egg

Directions 1. In a medium pan, add the undrained mackerel, tomato soup, potatoes, onion and red pepper flakes and enough water to cover on medium-high heat and bring to a boil. 2. Reduce the heat and simmer for about 30 minutes. 3. Break the egg over the hot stew and serve.

78

Carolina Mackerel

Sour

Salmon

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 607 kcal Fat 42.5 g Carbohydrates 5.7g Protein 49.8 g Cholesterol 207 mg Sodium 965 mg

Ingredients 4 (6 oz.) thick salmon fillets 1 (6 oz.) can lump crabmeat, divided 4 slices smoked Gouda cheese 1/4 C. butter, melted 2 lemons, juiced - divided

1 (8 oz.) carton sour cream 1 tbsp finely chopped fresh dill 1 (2 oz.) jar capers in brine, drained

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. Trim the salmon fillets to remove thin portion. 3. With a very sharp knife, cut the salmon fillets horizontally through the center but leave one end uncut so the fillet opens like a book. 4. Place 1/4 of the lump crab meat over each opened fillet and top with a smoked Gouda slice. 5. Close the fillets. 6. In a small bowl, mix together the melted butter and juice of 1 lemon. 7. Arrange each fillet into a single-serving baking dish and drizzle the lemon butter evenly. 8. Cook in the oven for about 30 minutes. 9. In a bowl, mix together the juice of the 2nd lemon, sour cream and dill. 10. Spread the sour cream mixture over each baked fillet evenly. 11. Serve immediately with a sprinkling of the capers.

Sour Salmon

79

HOW TO MAKE

a Steak Durham Style

Prep Time: 20 mins Total Time: 8 hrs 45 mins Servings per Recipe: 16 Calories 404 kcal Fat 31.7 g Carbohydrates 12.8g Protein 14 g Cholesterol 25 mg Sodium 491 mg

Ingredients 4 lb. trimmed skirt steaks 2 C. olive oil 1 C. red wine 2 tbsp dried parsley 2 tbsp dried basil 2 tbsp balsamic vinegar 2 tbsp soy sauce

6 cloves garlic, crushed 2 bay leaves 2 C. barbecue sauce

Directions 1. With a sharp knife, make 1/4-1/2-inch diagonal cuts through the skirt steak on both sides. 2. Then cut diagonally in the opposite, perpendicular direction. 3. In a large glass bowl, add the olive oil, red wine, parsley, basil, balsamic vinegar, soy sauce, garlic and bay leaves and beat till well combined. 4. Add the skirt steaks and toss to coat evenly. 5. With a plastic wrap, cover the bowl and refrigerator for at least 8 hours to overnight. 6. Set your outdoor grill for medium heat and lightly, grease the grill grate. 7. Remove the skirt steaks from the bowl and shake off excess marinade. 8. Discard the remaining marinade. 9. Cook the skirt steak on the grill for about 10 minutes per side. 10. Now, coat the steaks with the barbecue sauce and cook for about 2 minutes. 11. Flip the side of the steaks and coat with the barbecue sauce and cook for about 2 minutes.

82

How to Make a Steak Durham Style

Buttery

Bush Mushrooms

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 6 Calories 373 kcal Fat 34.1 g Carbohydrates 7.5g Protein 13 g Cholesterol 94 mg Sodium 391 mg

Ingredients 6 tbsp butter 2 lb. medium fresh mushrooms, stems removed 1 (8 oz.) package Neufchatel cheese 1 (4 oz.) package goat cheese crumbles 2 tbsp finely chopped onion

1/2 C. mushroom stems, chopped 1/4 C. butter 1 tbsp finely chopped garlic

Directions 1. In a large skillet, melt 3 tbsp of the butter on medium-high heat and cook half of the mushroom caps for about 5 minutes. 2. Transfer the mushrooms in a colander to drain. 3. repeat with the remaining butter and mushrooms. 4. Transfer the mushrooms in the same colander and keep aside to cool. 5. In a bowl, add the cream cheese and goat cheese and mix till well combined. 6. Add the onions and mushroom stems and mix well. 7. Fill each mushroom cap with the cheese mixture generously. 8. Arrange the mushroom caps into a baking dish, filling side up. 9. Set the broiler of your oven for high heat. 10. In a small pan, melt remaining 1/4 C. of the butter with the garlic on medium heat and then sauté for about 1 minute. 11. Drizzle the garlic butter over the filled mushroom caps. 12. Cook in the oven for about 5 minutes.

Buttery Bush Mushrooms

83

CAROLINA KITCHEN

Mushrooms

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 195 kcal Fat 8.2 g Carbohydrates 21.5g Protein 12.2 g Cholesterol 20 mg Sodium 267 mg

Ingredients 4 Portobello mushrooms 1 large onion, sliced 1/4 inch thick 1/4 C. balsamic vinegar 1 eggplant, sliced into 1/2 inch rounds

1 tomato, sliced 1/2 inch thick 4 slices provolone cheese

Directions 1. In a bowl, mix together the the mushrooms, onions and balsamic vinegar and keep aside for about 20 minutes. 2. Set your oven to 350 degrees F. 3. In the bottom of a non-stick baking dish, place the eggplant, followed by the mushroom, onion, tomato and cheese. 4. Cook in the oven for about 30 minutes.

84

Carolina Kitchen Mushrooms

Deep South Chowder

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 297 kcal Fat 6.7 g Carbohydrates 23.8g Protein 34.3 g Cholesterol 92 mg Sodium 1079 mg

Ingredients 1 tbsp vegetable oil 1 large onion, chopped 5 stalks celery, sliced 4 carrots, sliced 4 C. peeled, cubed white potatoes 2 (16 oz.) cans minced clams, with juice

3 quarts clam juice 1 tsp dried thyme 1/2 tsp ground black pepper 8 slices crisp cooked turkey bacon, crumbled

Directions 1. In a large pan, heat the oil on medium heat and sauté the onion, celery and carrots till tender. 2. Stir in the potatoes, clams, clam juice, thyme, pepper and bacon and bring to a boil. 3. Reduce the heat and simmer for about 20 minutes.

Deep South Chowder

85

AMERICAN

Burgers

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 6 Calories 537 kcal Fat 29.7 g Carbohydrates 26.6g Protein 38.7 g Cholesterol 121 mg Sodium 1035 mg

Ingredients 2 lb. ground beef sirloin 1/2 onion, grated 1 tbsp grill seasoning 1 tbsp liquid smoke flavoring 2 tbsp Worcestershire sauce 2 tbsp minced garlic 1 tbsp adobo sauce from canned chipotle peppers

1 chipotle chile in adobo sauce, chopped salt and pepper to taste 6 (1 oz.) slices sharp Cheddar cheese 6 hamburger buns

Directions 1. Set your grill for medium-high heat and lightly, grease the grill grate. 2. In a large bowl, add the ground sirloin, onion, grill seasoning, liquid smoke, Worcestershire sauce, garlic, adobo sauce, chipotle pepper, salt and pepper and mix till well combined. 3. Make 6 equal sized patties from the mixture. 4. Cook the patties on the grill till done completely. 5. In the last 1 minute of cooking, place 1 Cheddar cheese slice over each patty. 6. Arrange 1 patty over each bun and serve.

86

American Burgers

South Carolina Hummus

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 204 kcal Fat 9.7 g Carbohydrates 23.3g Protein 6.8 g Cholesterol 0 mg Sodium 1035 mg

Ingredients 3 tbsp safflower oil 2 tbsp tahini 2 tbsp fresh lemon juice 1 tbsp white vinegar 1 1/2 tsp tamari 1/2 tsp ground cumin 1/2 tsp Celtic sea salt 1/2 tsp ground black pepper

1 clove garlic, minced 1 (1x4 inch) piece kombu seaweed 1 pinch cayenne pepper 1 3/4 C. cooked lima beans 1 tbsp chopped fresh parsley

Directions 1. In a food processor, add the safflower oil, tahini, lemon juice, vinegar, tamari, cumin, salt, black pepper, garlic, kombu and cayenne pepper and pulse till smooth. 2. Add the lima beans and pulse till smooth. 3. Add the parsley and pulse till just combined..

South Carolina Hummus

87

BANANA

Peanut Butter Lunch Box Sandwich

Prep Time: 2 mins Total Time: 12 mins Servings per Recipe: 1 Calories 437 kcal Fat 18.7 g Carbohydrates 56.8g Protein 16.8 g Cholesterol 0 mg Sodium 422 mg

Ingredients cooking spray 2 tbsp peanut butter 2 slices whole wheat bread 1 banana, sliced

Directions 1. Spread 1 tbsp of the peanut butter over one side of each bread slice. 2. Arrange the banana slices over the buttered side of 1 slice and top with the other slice, buttered side down. 3. With the back of the spatula, press the sandwich firmly. 4. Grease a skillet with the cooking spray and heat on medium heat. 5. Cook the sandwich for about 2 minutes per side.

88

Banana Peanut Butter Lunch Box Sandwich

North Carolina Moon Pies

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 24 Calories 193 kcal Fat 9g Carbohydrates 26.7g Protein 2.5 g Cholesterol 31 mg Sodium 210 mg

Ingredients 1/2 C. butter, softened 1 C. white sugar 1 egg 1 C. evaporated milk 1 tsp vanilla extract 2 C. all-purpose flour 1/2 tsp salt 1/2 C. unsweetened cocoa powder

1 1/2 tsp baking soda 1/2 tsp baking powder 1/2 C. butter, softened 1 C. confectioners' sugar 1/2 tsp vanilla extract 1 C. marshmallow creme

Directions 1. Set your oven to 400 degrees F before doing anything else and lightly, grease a cookie sheet. For the cookie crusts in a large bowl, add 1/2 C. of the butter and white sugar and beat till creamy. Add the egg, evaporated milk and vanilla and mix till well combined. 2. In another bowl, mix together the flour, salt, cocoa powder, baking soda and baking powder. Slowly, add the flour mixture into the sugar mixture and mix till just combined. 3. With rounded tbsps, place the dough onto the prepared cookie sheet, about 3-inch apart. 4. Cook in the oven for about 6-8 minutes. 5. Remove from the oven and keep onto the wire rack to cool in the pan for about 5 minutes. 6. Carefully, invert the cookies onto the wire rack to cool for at least 1 hour before filling. 7. For the filling in a bowl, add 1/2 C. butter, confectioners' sugar, flavored extract and marshmallow crème and mix till smooth. 8. Spread 1-2 tbsps of the filling over the flat side of a cookie crust and cover with the flat side of another cookie crust. 9. Repeat with the remaining cookies. North Carolina Moon Pies

89

EMERALD ISLE

Cornbread

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 453 kcal Fat 21.3 g Carbohydrates 59.8g Protein 7.2 g Cholesterol 64 mg Sodium 668 mg

Ingredients 1 C. cornmeal 1 C. all-purpose flour 1/2 C. white sugar 3 tsp baking powder 1 tsp salt 2 eggs

2/3 C. milk 1/2 C. vegetable oil 2 C. blueberries

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 9-inch square baking dish. 2. In a bowl, mix together the cornmeal, flour, sugar, baking powder and salt. 3. In another bowl, add the eggs, milk and oil and beat till well combined. 4. Add the cornmeal mixture and mix till just combined. 5. Fold in the blueberries 6. Place the mixture into the prepared baking dish evenly. 7. Cook in the oven for about 25-30 minutes or till a toothpick inserted in the center comes out clean.

92

Emerald Isle Cornbread

Simple Breakfast

Prep Time: 10 mins

Grits

Total Time: 35 mins Servings per Recipe: 5 Calories 378 kcal Fat 24.2 g Carbohydrates 26.5g Protein 13.7 g Cholesterol 93 mg Sodium 1181 mg

Ingredients 1 quart water 1 tsp minced garlic 1 tsp salt 1 C. quick-cooking grits 1 1/2 C. diced processed cheese 1/4 C. butter

1 egg 1/4 C. milk

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 2 quart casserole dish. 2. In a large pan, add the water, garlic and salt and bring to a boil. 3. Add the grits and stir to combine. 4. Reduce the heat to low and simmer for about 5 minutes, stirring occasionally. 5. Remove from the heat and stir in the cheese and butter till melted. 6. In a small bowl, add the egg and milk and beat till well combined. 7. Stir in the grits. 8. Place the grits mixture in the prepared casserole dish evenly. 9. Cook in the oven for about 20-25 minutes.

Simple Breakfast Grits

93

BEALE STREET

Sloppy Joes

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 207.2 Fat 14.3g Cholesterol 50.6mg Sodium 367.9mg Carbohydrates 3.4g Protein 15.3g

Ingredients

1 lb. 90/10 ground sirloin 1 can cream of mushroom soup

Directions 1. Heat a large skillet and cook the ground sirloin till browned completely. 2. Drain the excess grease from the skillet. 3. Add the mushroom soup and simmer, covered for about 5-7 minutes.

94

Beale Street Sloppy Joes

4-Ingredient

Tennessee Chicken Cutlets

Prep Time: 8 mins Total Time: 28 mins Servings per Recipe: 4 Calories 236.6 Fat 2.6g Cholesterol 68.4mg Sodium 255.3mg Carbohydrates 24.2g Protein 28.4g

Ingredients

1/4 C. honey 2 tbsp prepared mustard 1/2 C. saltine crumbs 4 boneless skinless chicken breast halves

Directions 1. Set your oven to 400 degrees F before doing anything else and lightly, grease a baking sheet with the cooking spray. 2. In a bowl, mix together the honey and mustard. 3. Reserve about 2 tbsp of honey mixture in a small bowl. 4. In a shallow dish, spread the crumbs. 5. Dip the chicken breast halves in honey mixture and then coat with the crumbs evenly. 6. Arrange the chicken breast halves onto the prepared baking sheet. 7. Cook in the oven for about 18-20 minutes. 8. Serve the chicken with a drizzling of the reserved honey mixture.

4-Ingredient Tennessee Chicken Cutlets

95

COOKOUT

Steaks

Prep Time: 40 mins Total Time: 2 hr Servings per Recipe: 4 Calories 676.2 Fat 45.4g Cholesterol 183.7mg Sodium 808.9mg Carbohydrates 13.2g Protein 47.5g

Ingredients

Topping: 1/2 C. ketchup 2 tbsp broth 1 tbsp steak sauce 1 tbsp dark brown sugar 2 tsp Worcestershire sauce 1/4 tsp granulated garlic 1/4 tsp kosher salt 1/4 tsp fresh ground black pepper

Meat: 4 (8 oz.) New York strip steaks ( 1 inch thick) 3 medium garlic cloves 1/2 tsp kosher salt 3 tbsp extra virgin olive oil 1 tbsp finely chopped fresh rosemary 2 tsp fresh coarse ground black pepper

Directions 1. Trim most of the exterior fat from the steaks and keep in the room temperature for about 20-30 minutes before the grilling. 2. Set your grill for high heat and grease the grill grate. 3. For the sauce in a small pan, add all the ingredients and 1/2 C. of the water on mediumhigh heat and beat till well combined. 4. Bring to a boil, stirring occasionally. 5. Reduce the heat and simmer for about 10 minutes, stirring occasionally. 6. Roughly chop the garlic onto a cutting board and sprinkle with the salt. 7. With the sharp edge and the flat side of the knife blade, crush the garlic and salt till a paste is formed. 8. In a small bowl, mix together the garlic paste, oil, rosemary and pepper. 9. Rub the mixture over the steaks evenly. 10. Cook the steaks on the grill over direct high heat for about 3-4 minutes per side. 11. Remove from the grill and keep aside for about 3-5 minutes. 12. Serve warm alongside the sauce.

96

Cookout Steaks

Cedars of Lebanon Lasagna

Prep Time: 30 min Total Time: 2 hr Servings per Recipe: 10 Calories 699.0 Fat 40.4g Cholesterol 131.3mg Sodium 662.2mg Carbohydrates 44.3g Protein 39.1g

Ingredients

1 (16 oz.) packages elbow macaroni 1/4 C. butter 1 lb sharp cheddar cheese, cut into cubes divided 1 C. parmesan cheese 1 medium onion, chopped 2 garlic cloves, minced 1 tbsp oil 1 small celery rib, chopped 1 green bell pepper, cut into strips 2 lb. ground chuck

1 tsp chili powder 1/4 tsp cumin 1 dash oregano 8 mushrooms, thinly sliced 1 dash Worcestershire sauce salt and pepper red pepper flakes 2 (16 oz.) cans chopped tomatoes 1 (8 oz.) cans tomato sauce

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a large pan of the lightly salted boiling water, prepare the macaroni according to the package's directions. 3. Drain well. 4. For the sauce in a pan, heat the oil on medium heat and sauté the onion and garlic till browned. 5. Add the celery and green pepper and cook till softened. 6. Transfer the onion mixture into a bowl. 7. In the same pan, add the ground beef and cook till browned completely. 8. Add the onion mixture, salt, pepper, chili powder, cumin, Worcestershire sauce, pinch oregano, mushrooms, red pepper flakes, tomatoes and tomato sauce and stir to combine. 9. Reduce the heat to low and simmer for about 1 hour. 10. In a large casserole dish, place a layer of the cooked macaroni and dot with the butter, followed by add 1/2 of the cheese cubes, a layer of the sauce and sprinkle with the red pepper flakes. 11. Repeat the layers, finishing with the sauce; and sprinkle with the Parmesan cheese. 12. Cook in the oven for about 30 minutes. Cedars of Lebanon Lasagna

97

AUTHENTIC

Tennessee Stuffing

Prep Time: 20 mins Total Time: 2 hr 20 mins Servings per Recipe: 6 Calories 339 kcal Fat 20.3 g Carbohydrates 13.8g Protein 25.4 g Cholesterol 83 mg Sodium 273 mg

Ingredients

6 boneless quail, optional salt to taste 2 tsp grated orange zest, divided 2 1/2 C. vegetable broth 1/2 C. uncooked wild rice 1 bay leaf 1 tbsp vegetable oil 1 C. diced onion

3/4 C. diced celery 1/2 C. fresh sage, minced 1 egg white 1/3 C. toasted walnuts 1/2 tsp freshly ground black pepper 1/4 C. fresh parsley, minced 1/2 C. chicken broth

Directions

1. Set your oven to 375 degrees F before doing anything else and lightly, grease a large roasting pan. 2. Wash the quail completely and with the paper towels, pat dry. 3. Rub the inside cavity of each quail with the salt and 1 tsp of the orange zest. 4. In a medium pan, add the vegetable broth and rice and bring to a boil. 5. Add the bay leaf and stir to combine. 6. Reduce the heat to low and simmer, covered for about 35-40 minutes. 7. Meanwhile in a medium skillet, heat the oil on medium heat and sauté the onions till translucent. 8. Add the celery and sage and sauté for about 2 minutes. 9. Transfer the mixture into a medium bowl. 10. Add the egg white, remaining orange zest, walnuts, black pepper, cooked rice and parsley and mix till well combined. 11. Stuff the cavity of each quail with the rice mixture evenly and sprinkle the skins with the salt and black pepper slightly. 12. Arrange the quail into the prepared roasting pan. 13. Cook in the oven for about 35-40 minutes. 14. Transfer the quail into a serving platter. 15. In the roasting pan, the chicken broth and de glaze completely. 16. Strain the broth and place over the quail before serving.  98

Authentic Tennessee Stuffing

Deep

Fried ‘Matoes

Prep Time: 5 min Total Time: 17 mins Servings per Recipe: 6 Calories 289 kcal Fat 10.2 g Carbohydrates 42.7g Protein 6.6 g Cholesterol 37 mg Sodium 300 mg

Ingredients

1 extra large egg 4 tbsp milk 1 C. cornmeal 1 C. all-purpose flour

3 tbsp extra virgin olive oil 3 green tomatoes, sliced

Directions 1. In a small bowl, add the egg and milk and beat till well combined. 2. In another small bowl, mix together the cornmeal and flour. 3. Dip the tomato slices in egg mixture and then coat with the cornmeal mixture. 4. In a large skillet, heat the oil on medium heat and cook the tomato slices till browned from both sides.

Deep Fried ‘Matoes

99

HOW TO FRY

a Chicken

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 797.0 Fat 39.7g Cholesterol 356.1mg Sodium 3012.2mg Carbohydrates 50.4g Protein 55.3g

Ingredients

2 lb. cut-up chicken Sauce: 4 eggs 1/3 C. water 1 C. hot sauce Spice Mix: 1 1/2 tsp salt 1 1/4 tsp fresh ground black pepper

1/4 tsp garlic powder Dredge: 2 C. all-purpose flour 1 tbsp baking powder 1/4 tsp salt

Directions 1. 2. 3. 4.

For sauce in a bowl, add the eggs and water and beat well. Add the hot sauce and beat till well combined. Transfer the mixture into a large plastic zip-top bag. For seasoning mixture in a small bowl, mix together 1 tsp of the salt, 1/4 tsp of the black pepper and 1/4 tsp of the garlic powder. 5. For dredging mixture in another bowl, mix together the flour, baking powder and 1/4 tsp of the salt. 6. Rinse the chicken pieces and with paper towels, pat dry. 7. Cut the breast pieces in half across the ribs. 8. Season the chicken with the seasoning blend generously on both sides. 9. In the bag of sauce mixture, place the chicken pieces in batches and squish around to coat completely. 10. The, coat the chicken pieces with the flour mixture. 11. In a large deep pan, heat the peanut oil to 350 degrees F and fry the chicken pieces in batches till golden brown and crisp. 12. With a slotted spoon, transfer the chicken onto a paper towel lined plate to drain. 

102

How to Fry a Chicken

Simple

Tennessee Porch Tea

Prep Time: 15 min Total Time: 30 mins Servings per Recipe: 1 Calories 580.5 Fat 0.0g Cholesterol 0.0mg Sodium 108.6mg Carbohydrates 149.9g Protein 0.0g

Ingredients

6 regular tea bags 1/8 tsp baking soda 2 C. boiling water 1 1/2-2 C. sugar

6 C. cold water

Directions 1. In a large glass C., place the tea bags and baking soda. 2. Place the boiling water over the tea bags and steep, covered for about 15 minutes. 3. Remove the tea bags and transfer the tea mixture into a 2-quart pitcher. 4. Add the sugar and stir till the sugar dissolves. 5. Add the cold water and refrigerate to chill completely. 6. Serve the iced tea over more ice.

Simple Tennessee Porch Tea

103

FISH

Cakes

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 263.1 Fat 10.2g Cholesterol 135.1mg Sodium 516.5mg Carbohydrates 15.4g Protein 27.3g

Ingredients

1 (14 3/4 oz.) canned salmon 1/4 C. onion, finely chopped 1/4 C. cornmeal 1/4 C. flour

1 egg 3 tbsp mayonnaise

Directions 1. 2. 3. 4. 5.

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Open the can of the salmon and drain completely. In a bowl, place the salmon and with a fork, flake evenly. Add onion, cornmeal, flour, mayonnaise and egg and mix till well combined. Make equal sized patties from the mixture. In a skillet, heat the oil on medium heat and cook the patties till browned from both sides.

Fish Cakes

Marybelle's

Prep Time: 10 min

Cornbread

Total Time: 35 mins Servings per Recipe: 8 Calories 235.0 Fat 11.3g Cholesterol 32.4mg Sodium 303.3mg Carbohydrates 29.1g Protein 4.9g

Ingredients

1 C. yellow cornmeal 1 C. unbleached all-purpose flour 1 tbsp baking powder 1/4 tsp salt 1/4 tsp baking soda 1 1/4 C. buttermilk 1 large egg

2 tbsp sugar 1/4 C. corn oil 2 tbsp unsalted butter

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. Place an oven proof skillet in the oven while preheating. 3. In a bowl, mix together the cornmeal, flour, baking powder and salt. 4. In another bowl, mix together the buttermilk and baking soda. 5. In a small bowl, add the egg and sugar beat till well combined. 6. Add the oil and mix till combined. 7. Add the egg mixture into the bowl of the buttermilk mixture and mix till well combined. 8. After the oven is preheated, place the butter into the skillet to melt. 9. Add the egg mixture into the flour mixture and mix till a dough is formed. 10. Remove the skillet from the oven and swirl the skillet to cover the bottom and sides evenly. 11. Immediately, place the flour mixture in the skillet and with the back of the spoon, smoothing the top surface. 12. Cook in the oven for about 25 minutes. 13. Remove from the oven and carefully, invert onto a cutting board. 14. Cut into desired sized wedges and serve. 

Marybelle's Cornbread

105

BACKROAD BUTTERY

Sweet Potatoes

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 146.8 Fat 3.9g Cholesterol 10.0mg Sodium 253.1mg Carbohydrates 26.5g Protein 2.1g

Ingredients

4 sweet potatoes 4 tsp butter, divided equally 1/2 tsp cinnamon 1/4 tsp chili powder

1/8 tsp cayenne 1/4 tsp salt

Directions 1. 2. 3. 4. 5. 6.

Wash the sweet potatoes and with a fork, prick each one. In a microwave safe bowl, place the sweet potatoes and microwave for about 5-7 minutes. In a bowl, mix together the spices and keep aside. Make a slit in each sweet potato. Insert 1 tsp of the butter into each sweet potato and sprinkle with the spice mixture. With a fork, fluff the flesh of the sweet potato to mix in butter and spices.

106

Backroad Buttery Sweet Potatoes

Cracker Crusted

Baked Chicken

Prep Time: 15 min Total Time: 50 mins Servings per Recipe: 4 Calories 1051.5 Fat 87.6g Cholesterol 294.5mg Sodium 973.8mg Carbohydrates 19.7g Protein 45.6g

Ingredients

1 whole broiler-fryer chicken ( cut into pieces) 1 C. butter (melted) 2 C. Ritz crackers ( crushed) 1 tsp garlic powder 1 tsp dried parsley flakes 1/4 tsp salt

1/2 tsp ground black pepper 1/4 tsp paprika 1/4 tsp sage 1/4 tsp cumin

Directions 1. Set your oven to 400 degrees F before doing anything else and grease a cake style pan. 2. Wash the chicken completely and with the paper towels, pat dry. 3. In a medium bowl, place the melted butter. 4. In a large bowl, place the Ritz cracker crumbs. 5. In a small bowl, mix together all the seasonings. 6. Dip the chicken pieces in the butter and then coat with the cracker crumbs. 7. Arrange the chicken in the prepared pan and sprinkle with the seasoning mixture. 8. Cook in the oven for about 35-45 minute, flipping once in the middle way.

Cracker Crusted Baked Chicken

107

HANDMADE

Breakfast Muffins

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 1 Calories 222.6 Fat 12.5g Cholesterol 33.3mg Sodium 228.3mg Carbohydrates 24.3g Protein 3.4g

Ingredients

2 1/2 C. all-purpose flour 3 tbsp sugar 1 1/2 tbsp baking powder 3/4 C. cold butter

1 C. cold milk

Directions

1. Set your oven to 400 degrees F before doing anything else and grease 12 cups of a muffin pan. 2. In large bowl, mix together the flour, sugar and baking powder. 3. With a pastry cutter, cut the butter till a coarse crumb like mixture is formed. 4. Add the milk and with a fork, mix till the mixture becomes moist. 5. Transfer the mixture into the prepared muffin cups evenly. 6. Cook in the oven for about 20 minutes. 7. Remove from the oven and keep onto the wire rack to cool in the pan for about 5 minutes. 8. Carefully, remove from the muffin cups and place onto the wire rack to cool completely. 

108

Handmade Breakfast Muffins

Dove's Cove

Prep Time: 25 min

Potatoes

Total Time: 50 mins Servings per Recipe: 10 Calories 226.3 Fat 6.6g Cholesterol 19.0mg Sodium 75.2mg Carbohydrates 37.0g Protein 5.7g

Ingredients

4 -5 large potatoes, peeled 3 large onions, sliced 4 tbsp butter 1/2 C. flour

2 C. milk salt and pepper

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a baking dish. 2. In a pan of the boiling water, cook the potatoes till halfway done. 3. Cut the potatoes into 1/4-inch thick slices and keep aside. 4. In a skillet, melt the butter and sauté the onions till transparent. 5. Sprinkle the flour on top and sauté till the flour begins to darken a little. 6. Add the milk and cook till desired consistency, stirring continuously. 7. Stir in the sliced potatoes, salt and pepper and transfer into the prepared baking dish. 8. Cook in the oven till the top becomes golden brown.

Dove's Cove Potatoes

109

TENNESSEE

Tilapia

Prep Time: 2 mins Total Time: 22 mins Servings per Recipe: 5 Calories 71.7 Fat 2.6g Cholesterol 22.6mg Sodium 25.7mg Carbohydrates 3.0g Protein 9.6g

Ingredients

1/2 pint cherry tomatoes 4 garlic cloves, minced 2 tsp extra virgin olive oil 2 tbsp pesto sauce 1 lemon 2 (4 oz.) tilapia fillets

salt and pepper Garnish lemon wedge

Directions

1. Set your oven to 425 degrees F before doing anything else. 2. In a bowl, add the tomatoes, garlic, olive oil and a little salt and pepper and gently, mix. 3. Transfer the mixture into a baking sheet and cook in the oven for about 10 minutes. 4. In a bowl, add some of the lemon juice and pesto and mix well. 5. Season the tilapia fillets with the salt and pepper. 6. Spread the pesto mixture over the top of each tilapia fillet. 7. Cut the juiced lemon halves in half again. 8. Arrange 4 lemon pieces onto a baking sheet. 9. Place each fillet over 2 lemon pieces. 10. Cook in the oven for about 10 minutes. 11. Place 1 fillet in each serving plates. 12. Divide the tomato mixture in both plates. 13. Serve alongside the lemon wedges.

112

Tennessee Tilapia

BBQ Sirloin

Nashville Style

Prep Time: 15 min Total Time: 60 mins Servings per Recipe: 4 Calories 247.5 Fat 7.7g Cholesterol 75.6mg Sodium 801.1mg Carbohydrates 18.1g Protein 26.1g

Ingredients

1 onion ( chopped) 1 tbsp butter 1 tbsp prepared mustard 1 tbsp Worcestershire sauce 1 tbsp distilled white vinegar 2 tbsp brown sugar

1/2 tsp salt 1/2 tsp ground black pepper 1/2 C. catsup 1 lb sirloin, cut into cubes

Directions 1. In a large skillet, melt the butter on medium heat and sauté the onions till tender. 2. Add the meat and cook till browned completely. 3. Stir in the mustard, Worcestershire sauce, vinegar, salt, pepper, sugar and catsup. 4. Reduce the heat and simmer, covered for about 45 minutes, stirring occasionally. 

BBQ Sirloin Nashville Style

113

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