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Healthy Southern Recipes

3 healthier alternatives to some Southern classics

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 threemanycooks.com

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

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