Chef's corn chowder
This is one of the most popular recipes that Sullivan University offers through the Harriett B. Porter Culinary Institute, a program training Louisville-area churches to serve healthy meals.
· Cooking spray
· 1 tablespoon trans-fat free margarine
· 1 cup onion, chopped
· 1 cup celery, diced
· 1½ cups chicken stock
· 2 russet potatoes, medium, washed and cut into small cubes
· 3 cups frozen whole-kernel corn, thawed
· 1 teaspoon Sullivan Seasonings (see separate recipe)
· ½ cup whole milk, divided
· 2 tablespoons all-purpose flour
· 1 cup fat-free half-and-half
· 3 tablespoons fresh parsley, minced
Spray a large saucepan with cooking spray. Melt margarine over medium heat in pan. Add onion and celery. Cook for 5 minutes, until soft. Stir in stock, potato, corn and Sullivan Seasonings.
Increase the heat to medium-high, and bring to boil. Reduce heat, and simmer, covered, for 30 minutes, stirring occasionally.
Pour ¼ cup of milk into a small bowl, and whisk in the flour. Add the remaining milk and half-and-half. Stir the flour and milk mixture into the soup. Simmer for 30 minutes until soup has thickened, stirring frequently.
Stir in parsley right before serving.
Sources: Chef Allen Akmon and registered dietitian Cynthia Chandler, both of Sullivan University
Instead of using so much salt, try jazzing up your dishes with spices and seasonings like this blend from chef Allen Akmon and dietitian Cynthia Chandler, both of Sullivan University:
· ½ cup Hungarian paprika
· 4 tablespoons dried oregano, crushed
· 3 teaspoons cracked black pepper
· 1½ teaspoons red (cayenne) pepper
· 2 teaspoons onion powder
· 2 teaspoons cumin
· 1½ tablespoon garlic powder
Mix all the ingredients together, and place in a tightly sealed jar. The product can be stored in your cabinet for up to two months.
Southern Style Pound Cake
Preheat oven to 350 degrees
3/4 cup pecans, chopped
2 cups cake flour
1 cup whole wheat flour
2 cups Splenda granular
1/2 cup butter, softened
1/2 cup trans fat free "buttery" spread
1 1/4 cups sweet potato, mashed (can bake sweet potatoes or use canned)
1 cup low fat buttermilk
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 1/2 teaspoons lemon extract
1 1/2 teaspoons vanilla extract
1 teaspoon cinnamon
8 eggs, large
3/4 cup chopped walnuts
Grease and flour a 10 inch bundt pan. Set aside.
Combine flours, Splenda, baking powder, soda and salt in bowl; set aside
Beat softened butter and buttery spread with electric mixer until creamy and smooth. Add flavoring extracts, sweet potatoes and buttermilk. Beat on medium for two minutes. Add flour mixture in 1/2 cup increments, beating after each addition until batter is smooth.
Add eggs one at a time, beating after each addition until blended.
Spoon batter into prepared pan. Sprinkle chopped walnuts evenly on top of batter.
Bake at 350 for 55 minutes until a wooden pick inserted in the center comes out clean.
Cool on wire rack in pan for 15 minutes. Remove cake from pan, inverted on rack and continue cooling for 25 minutes;
Serve with a dollop of whipped cream that has been sweetened with Splenda and seasoned with cinnamon or...
Serve with Splenda sweetened frozen peaches that have been thawed and mashed; to make a thinner sauce, put peaches in blender with sweetener.