Better-For-You Southern Comfort Recipes

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By: , SparkPeople Blogger
2/1/2013 12:00 PM   :  14 comments   :  102,947 Views

Down home Southern cooking has produced some of our finest classic American dishes. At the same time, many of these original recipes include unwanted fats, calories and sodium. With some simple changes, we can enjoy this quintessential comfort cuisine and still stay on-track with our health goals. 



 

Buffalo Chicken Mac n Cheese


All the flavor you crave, in macaroni and cheese form to keep your fingers clean!

CALORIES: 172.8  |  FAT: 4.2g  |  PROTEIN: 15.5g  |  CARBS: 18.2g  |  FIBER: 3.7g



Slimmed Down Shrimp and Cheesy Grits


This dish is one of the best meals Chef Meg has ever eaten.
 
CALORIES: 279.0  |  FAT: 7.7g  |  PROTEIN: 26g  |  CARBS: 27.2g  |  FIBER: 3.7g
 

Slow Cooker Meatloaf


This meatloaf has the best of both worlds: a great crust and a moist interior! The trick is lining your slow cooker and creating a water bath. Trust me, it's worth the effort!

CALORIES: 234.2  |  FAT: 6.4g  |  PROTEIN: 27.1g  |  CARBS: 17.3g  |  FIBER: 1.3g
 

Spicy Nutty Chicken Nuggets
with Swapped-Out 'Sausage' Gravy


Instead of reaching for fried chicken or frozen chicken nuggets, turn to these spicy, crunchy ones instead.

CALORIES: 189.3  |  FAT: 6.7g  |  PROTEIN: 21.7g  |  CARBS: 11.2g  |  FIBER: 1.5g

*does not include gravy. 

 

Shrimp Creole


One bite and you're transported to Louisiana!
 
CALORIES: 302.1  |  FAT: 4.9g  |  PROTEIN: 22.8g  |  CARBS: 45.1g  |  FIBER: 6.3g
 

Skinny Hot Brown


My slimmed-down version takes away most of the salt and fat but leaves you with that wonderful familiar taste of the South.
 
CALORIES: 304.9  |  FAT: 10.3g  |  PROTEIN: 29g  |  CARBS: 24.9g  |  FIBER: 2.9
 

Slow Cooker Pork with Greens and Beans


My kids never complain about eating both beans and greens in one meal when they're served alongside rich, slow-cooked pork. I used pork shoulder, but you could use a leaner cut to save on fat and calories.

CALORIES: 283.6  |  FAT: 15.6g  |  PROTEIN: 25.8g  |  CARBS: 10.7g  |  FIBER: 3.4g
 

Spicy Southern Barbecued Chicken


Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

CALORIES: 177.2  |  FAT: 4.6g  |  PROTEIN: 11.2g  |  CARBS: 23.2g  |  FIBER: 0.8g

Black-Eyed Peas


Flavor your family will love!

CALORIES: 231.3  |  FAT: 3.6g  |  PROTEIN: 13.5g  |  CARBS: 39.4g  |  FIBER: 8.2g
 

Side Dishes


Three-Cheese Macaroni from 'The SparkPeople Cookbook'


Cheesy, rich, delicious--just what you expect in macaroni and cheese. What you won't expect? 2/3 the fat and half the calories of the original!

CALORIES: 259.6  |  FAT: 7.9g  |  PROTEIN: 12.6g  |  CARBS: 39.5g  |  FIBER: 4.1g
 

Creamy Corn Pudding 


Corn pudding is a Southern favorite, but boy is it heavy. I lightened it up and pumped it up with vegetables. This dish has 4g fiber per serving!
 
CALORIES: 157.4  |  FAT: 3.5g  |  PROTEIN: 6.7g  |  CARBS: 27.9g  |  FIBER: 4.1g
Corn, Okra, and Tomato Stew

An easy stew in just 3 steps!

CALORIES: 89.1  |  FAT: 0.6g  |  PROTEIN: 3.5g  |  CARBS: 21.1g  |  FIBER: 3.8g
 
Southern Cole Slaw

A light and delicious side dish served with fish or burgers, the "southern" way.

CALORIES: 78.5  |  FAT: 5.1g  |  PROTEIN: 0.5g  |  CARBS: 8.3g  |  FIBER: 0.8g
 
Don't Forget Dessert!
Instead of sweet tea try Orange Lavender Tea.

What is your favorite Southern comfort food recipe? How have you made it healthy?

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Comments

  • 14
    To tell you the truth, I would like to see a recipe for that luscious looking chicken in that first photo! It's too bad that we can't find a healthy way to eat that yummy looking chicken. Any suggestions wouldn't taste the same either, I don't think! It's called moderation and that's not so fun! - 4/2/2015   10:22:27 AM
  • YLMEZA
    13
    Great for the upcoming colder months! - 9/16/2013   8:40:00 PM
  • MIKENIKES
    12
    Wow. I never realized how un-southern I am until I saw these recipes! I haven't even heard of some of them. I am from the Midwest and would have been much more familiar with hotdishes and bars :) - 2/8/2013   10:59:05 AM
  • 11
    I am not a cook by far but some of these recipes look so good! - 2/6/2013   2:35:32 PM
  • 10
    I hink I'll try the meatloaf with turkey mince instead of beef and probably the spicy southern barbecued chicken. The slaw sounds good too. - 2/5/2013   5:29:40 PM
  • 9
    I am going to try the meatloaf recipe - also may check out mine to see the calories in it. I love meatloaf - 2/4/2013   1:13:30 PM
  • 8
    Thanks for sharing!!!
    - 2/3/2013   9:56:19 PM
  • 7
    Some of them looked so good, but the links didn't work :( - 2/3/2013   9:27:28 AM
  • 6
    They look good, but I hate to cook after raising five children. - 2/3/2013   7:43:45 AM
  • 5
    All of these recipes look very inviting. I must try them out. I am a Sweet Potato Pie Fan and the way I slim it down is to decrease the butter in it and also I may swap my full fat Pet milk for the lower fat kind. I like the idea of making it as tarts. Thanks for all these recipes!!! :))) - 2/2/2013   1:04:07 AM
  • 4
    As a life-long resident of the south, I know how the favorites can be major calorie-bombs. I LOVE these makeovers.. I can't wait to try them! - 2/1/2013   10:08:54 PM
  • JOSHNKRISTIN
    3
    I love these recipes! Love some good 'ol southern cooking! I like having a grocery list to go with the meals. I use www.fit4america.com for this. - 2/1/2013   2:52:14 PM
  • 2
    The okra recipe brings back memories from when I was a child. Where I'm from it's call Okra Gumbo. We always had it with skillet cornbread. Will be making a nice batch. It freezes well. - 2/1/2013   2:00:29 PM
  • 1
    Yummy recipes! Can't wait to try them :) ! - 2/1/2013   1:34:33 PM

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