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Healthy Southern Recipes

3 healthier alternatives to some Southern classics

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Mustard greens made healthy. For three healthy southern recipes.

Quick braising the greens in sautéed garlic and pepper flakes makes them high in flavor and nutrition. — Photo by

Smashed Potatoes with Garlic and Basil

Serves 4

1 1/2 pounds small new red or fingerling potatoes, washed

1/4 cup extra virgin olive oil

2 teaspoons very finely minced garlic

2 tablespoons finely chopped basil

Salt and ground black pepper

Place potatoes in a large saucepan; cover with water. Bring to boil, cover, then simmer until a thin-bladed knife inserted into the potato can be removed with no resistance, 15 to 20 minutes.

Reserving 1/4 cup of the potato cooking liquid, drain potatoes and transfer them to a large shallow bowl. Slash potatoes several times with a paring knife; add oil, garlic, basil and reserved potato water, and a sprinkling of salt and pepper. Roughly crush potatoes with a fork. Adjust seasonings and serve immediately.

Quick-Braised Mustard Greens with Prosciutto and Garlic

Serves 4

2 quarts water

1 1/2 teaspoons salt

2 pounds mustard greens (stemmed, washed and coarsely chopped)

2 tablespoons oil

2 large garlic cloves

1/4 teaspoon hot red pepper flakes

2 ounces thinly sliced prosciutto, minced

1/2 to 3/4 cup low-sodium chicken broth

Bring 2 quarts of water to boil over high heat in a large Dutch oven or soup kettle. Add salt and the greens; stir until wilted. Cover and bring to a boil; reduce heat to medium and continue to cook until greens are just tender, about 7 minutes. Drain in a colander, rinse kettle with cold water to cool it down, and then fill it with cold water. Pour greens into the water to stop the cooking process. Gather a handful of greens and squeeze out the water until only steady droplets fall from them. Repeat with remaining wet greens. Cut each wad of greens into a medium dice.

Next page: Oven-fried chicken tenders. »

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Video Extra

Jill Davie teaches you how to make chicken fingers that are healthy and kid-friendly.

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