The Black Family Dinner Quilt: Health Conscious Recipes and Food Memories

Overview

As a shared meal nourishes the body, so a quilt, passed from generation to generation, warms and nourishes the spirit. Both recipes and quilts preserve the culture and history of a people and their social, historic, and artistic connections to their past and their future. Celebrating both these traditions, The Black Family Dinner Quilt offers recipes based on both traditional and contemporary African-American cuisine with recipes full of down-home flavor but lower in fat, salt, and sugar. Southern Ham and Shrimp ...
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Overview

As a shared meal nourishes the body, so a quilt, passed from generation to generation, warms and nourishes the spirit. Both recipes and quilts preserve the culture and history of a people and their social, historic, and artistic connections to their past and their future. Celebrating both these traditions, The Black Family Dinner Quilt offers recipes based on both traditional and contemporary African-American cuisine with recipes full of down-home flavor but lower in fat, salt, and sugar. Southern Ham and Shrimp Soup, Country Chicken and Biscuits, Jamaican Pork, Creole Beans and Rice, Creamy Macaroni and Cheese, and even Bethune Sweet Potato Pie are just a few of the healthful and soul-satisfying dishes you'll find in these pages.

The creators of The Black Family Reunion Cookbook now offer recipes for wonderful dishes that capture all the down-home Southern flavor--but provide only minimal salt and fat. Uplifting anecdotes by Mary McLeod Bethune, the founder of the National Council of Negro Women, complement the recipes. Illustrations.

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Product Details

  • ISBN-13: 9780671796303
  • Publisher: Touchstone
  • Publication date: 6/1/1994
  • Edition number: 1
  • Pages: 224
  • Product dimensions: 6.24 (w) x 9.26 (h) x 0.60 (d)

Read an Excerpt

Chapter 1

"Grandma's Porch" by Michael A. Cummings (New York City)

The focus of this quilt was the memory of my grandmother standing on her front porch waving goodbye. Standing on the porch she would be surrounded by her flowers that she cared for on a daily basis. In the back of her house there were vegetables and chickens. This farming tradition was brought with her from Georgia, having been raised on a farm. In her last years, I remember her always walking her company to the door and usually in her housecoat. She would stand tall and proud waving goodbye. The housecoat in the quilt is the very same one worn by my grandmother.
Michael A. Cummings

Quilts are an ancient art form. Despite their long history, they are art which does not intimidate. Almost anyone can make a quilt. Nearly everyone has used a quilt. They are familiar, yet they are still art.

The African-American quilting tradition was brought to this country with the enslaved African bondsmen and women. They came here with the knowledge of complicated needlework skills such as patchwork piecing, embroidery and applique. They also retained the experience of waving and creating cloth that has been passed on through the creative cultural memory to make a style that is distinct.

SOUTHERN HAM & SHRIMP SOUP

2 tablespoons Crisco Shortening or Crisco Oil
1 cup chopped onion
1/2 cup chopped green bell pepper
2 tablespoons minced parsley
1 1/2 quarts water
3 chicken flavor low sodium bouillon cubes
1 package (10 ounces) frozen cut okra
1/2 pound raw shrimp, shelled and deveined
2 cups cubed lean cooked ham
2 cups hot cooked rice (without salt or fat)

1. Heat Crisco Shortening or Crisco Oil in large saucepan on medium heat. Add onion and green pepper, sauté 5 minutes. Stir in parsley, water and bouillon cubes. Bring to a boil.
2. Add frozen okra to soup. Cook, uncovered, 10 minutes. Stir once.
3. Add shrimp. Cook, uncovered, 2 to 3 minutes or until tender and opaque.
4. Add ham. Heat thoroughly.
5. Ladle over rice in soup bowls.

About 2 Quarts Soup (6 Servings)

270 CALORIES
FAT 9 g (83 CAL or 30% of total calories)
SAT FAT 2 g (6% of total calories)
CARB 27 g
PROTEIN 19 g
CHOL <5 mg
SODIUM 600 mg

BLACK-EYED PEA SOUP

2 smoked ham hocks, trimmed of rind and fat
5 cups water
1 1/2 cups dried black-eyed peas
1 cup chopped onion
1/2 cup chopped celery
1/2 teaspoon pepper
2/3 cup evaporated skim milk
1 tablespoon all-purpose flour

1. Clean ham hocks thoroughly. Place water and ham hocks in large Dutch oven or kettle. Simmer 45 minutes.
2. Wash and sort peas. Place in large bowl. Cover with warm water. Soak 45 minutes. Pour water off peas. Add peas, onion, celery and pepper to ham hocks. Boil on medium heat 2 hours, or until meat and peas are tender. Stir occasionally.
3. Remove ham hocks. Cut meat from bone. Discard bone. Return meat to soup.
4. Combine small amount evaporated milk and flour to make paste. Stir in remaining milk gradually. Stir until well blended. Add to soup. Cook and stir until mixture comes to a boil and thickens.

8 Servings

235 CALORIES
FAT 7 g (60 CAL or 26% of total calories)
SAT FAT 2 g (9% of total calories)
CARB 24 g
PROTEIN 20 g
CHOL 15 mg
SODIUM 785 mg

MAMA'S CATFISH CHOWDER

2 tablespoons Crisco Shortening or Crisco Oil
1 medium green bell pepper, chopped
1 cup thinly sliced celery, cut on diagonal
1/4 cup chopped green onion
1/8 teaspoon instant minced garlic
1 can (28 ounces) whole peeled tomatoes, undrained, cut up
2 cups water
1 teaspoon instant chicken flavor bouillon granules
1/4 teaspoon salt
1/4 teaspoon dried basil leaves
1/8 teaspoon dried dill weed
3 to 4 drops hot red pepper sauce
1 bay leaf
1 cup frozen whole kernel corn
1 pound fresh catfish, cut into 1-inch chunks
2 cups cooked rice (without salt or fat)
2 slices turkey bacon, cooked, drained and crumbled

1. Heat Crisco Shortening or Crisco Oil in large saucepan on medium heat. Add green pepper, celery, green onion and garlic. Cook and stir until tender. Stir in undrained tomatoes, water, bouillon granules, salt, basil, dill weed, red pepper sauce and bay leaf. Bring to a boil. Reduce heat. Cover. Simmer 15 minutes to blend flavors.
2. Stir in corn. Stir in fish gently. Cook on medium heat 5 minutes, or until fish flakes easily with fork, stirring gently. Remove bay leaf. Stir in rice and bacon.

8 Servings

210 CALORIES
FAT 7 g (61 CAL or 29% of total calories)
SAT FAT 1 g (<5% of total calories)
CARB 25 g
PROTEIN 14 g
CHOL 35 mg
SODIUM 335 mg

GENEVA'S QUICK GUMBO

1 can (14 1/2 ounces) chicken broth
1 can (14 1/2 ounces) tomatoes
3 cups water
1 small bay leaf
1 tablespoon dried thyme leaves
2 tablespoons Butter Flavor Crisco Shortening or Crisco Oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1 tablespoon minced parsley
3 tablespoons filé powder (or more according to taste)
1 pound boneless skinless chicken breast (cut in bite-size pieces)
1 1/2 pounds smoked turkey sausage, sliced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
2 cups frozen sliced okra
6 cups cooked rice (without salt or fat)
2 cups frozen baby shrimp, cooked
1/8 teaspoon hot pepper sauce (optional)

1. Combine chicken broth, undrained tomatoes, water, bay leaf, thyme, Butter Flavor Crisco or Crisco Oil, onion, green pepper, parsley, filé powder, chicken, sausage, salt, pepper and garlic powder in stockpot or large Dutch oven. Cook 30 minutes.
2. Add okra. Cook according to time on package (8 to 10 minutes). Add rice and shrimp. Let stand for 5 minutes. Remove bay leaf before serving. (If you prefer, place rice in bowls and pour the gumbo over it.) Season with hot pepper sauce, if desired.

12 Servings

355 CALORIES
FAT 12 g (105 CAL or 30% of total calories)
SAT FAT 3 g (8% of total calories)
CARB 35 g
PROTEIN 26 g
CHOL 95 mg
SODIUM 765 mg

COUNTRY PORK SOUP

1 teaspoon Crisco Oil
1 pound trimmed lean boneless pork, cut in 1/2-inch cubes
1/2 pound cabbage, shredded
2 medium green bell peppers, chopped
1 medium onion, chopped (about 1/2 cup)
1 clove garlic, minced
1 1/2 quarts water
2 cans (14 1/2 ounces each) no salt added whole tomatoes, undrained and chopped
1 tablespoon steak sauce
2 teaspoons instant chicken flavor bouillon granules
1/4 teaspoon salt
1/8 teaspoon pepper
1 bay leaf
1/4 teaspoon red pepper sauce (or to taste)
3/4 cup nonfat dairy sour cream alternative

1. Heat Crisco Oil in large Dutch oven on medium-high heat. Add meat. Brown on all sides. Drain. (Wipe Dutch oven dry with a paper towel.) Return pork to Dutch oven. Add cabbage, green pepper, onion and garlic. Cook on medium heat until vegetables are tender.
2. Stir in water, undrained tomatoes, steak sauce, bouillon granules, salt, pepper and bay leaf. Bring to a boil. Cover. Reduce heat. Simmer one hour. Remove bay leaf before serving. Stir in hot pepper sauce. Top each serving with one tablespoon "sour cream".

12 Servings

100 CALORIES
FAT 3 g (30 CAL or 30% of total calories)
SAT FAT 1 g (9% of total calories)
CARB 7 g
PROTEIN 10 g
CHOL 25 mg
SODIUM 120 mg

CRAB GUMBO

2 tablespoons olive oil
2 tablespoons all-purpose flour
1 medium onion, chopped I clove garlic, minced
1 can (28 ounces) tomatoes
1 teaspoon sugar
1 teaspoon Worcestershire sauce Salt
1/8 teaspoon hot pepper sauce
1 bay leaf
1 package (10 ounces) frozen okra, sliced
2 packages (6 ounces) frozen Alaska Snow crab meat, thawed, drained or imitation crab
2 2/3 cups cooked rice (without salt or fat)

1. Heat oil in large kettle on medium heat. Add flour, stirring constantly until dark brown, but not burned.
2. Add onion and garlic. Cook until tender, stirring occasionally. Stir in undrained tomatoes gradually. Add sugar, Worcestershire sauce, salt, hot pepper sauce and bay leaf. Stir to break up tomatoes. Bring to a boil. Reduce heat. Cover. Simmer 10 minutes to blend flavors, stirring occasionally.
3. Add okra. Cook 5 minutes or until tender, stirring occasionally.
4. Add crab. Stir gently and heat through. Discard bay leaf. Serve gumbo over rice.

4 servings

415 CALORIES
FAT 9 g (85 CAL or 20% of total calories)
SAT FAT 1 g (<5% of total calories)
CARB 58 g
PROTEIN 25 g
CHOL 85 mg
SODIUM 720 mg

TURKEY VEGETABLE SOUP

1 pound ground turkey
1 can (14 1/2 ounces) no salt added tomatoes
1 can (8 ounces) no salt added tomato sauce
1 cup chopped onion
1 cup diced raw potatoes
1 cup chopped cabbage
1 cup diced green bell pepper
1 package (10 ounces) frozen green beans
1 package (10 ounces) frozen whole kernel corn
1 package (10 ounces) frozen peas
1/4 cup thinly sliced fresh carrots 1 bay leaf
1/2 teaspoon dried basil leaves
1/2 teaspoon pepper teaspoon dried thyme leaves
1/2 teaspoon garlic powder
6 cups water

1. Brown meat in large skillet on medium heat. Pour off drippings. Add undrained tomatoes, tomato sauce, onion, potatoes, cabbage, green pepper, green beans, corn, peas, carrots, bay leaf, basil, pepper, thyme, garlic and water. Bring to a boil. Reduce heat. Cover. Simmer one hour or until vegetables are tender. Stir occasionally. Remove bay leaf before serving.

8 servings

245 CALORIES
FAT 8 g (14 CAL or 30% of total calories)
SAT FAT 2 g (8% of total calories)
CARB 25 g
PROTEIN 19 g
CHOL 40 mg
SODIUM 265 mg

MUSTARD GREENS & POTATO SOUP

1 pound red potatoes, peeled and sliced (2 cups)
2 cups water
1 teaspoon instant chicken flavor bouillon granules
1 tablespoon Crisco Oil
1 cup chopped onion
2 cloves garlic, minced
1/8 teaspoon dried thyme leaves
1 package (10 ounces) frozen mustard greens, thawed and drained
1 can (12 ounces) evaporated skim milk
1 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon hot pepper sauce

1. Combine potatoes, water and bouillon granules in largo Dutch oven. Bring to a boil. Cover. Reduce heat. Simmer 15 minutes. Position knife blade in food processor bowl or blender. Add potatoes and cooking liquid. Top with cover. Process until smooth.
2. Heat Crisco Oil in Dutch oven on medium-high heat. Add onion, garlic, and thyme. Saute 10 minutes, stirring occasionally. Add greens, pureed potato mixture, milk, salt, pepper and hot pepper sauce. Cook until thoroughly heated, stirring frequently. Serve warm.

4 Servings

165 CALORIES
FAT 2 g (15 CAL or 9% of total calories)
SAT FAT <1 g (<5% of total calories)
CARB 29 g
PROTEIN 10 g
CHOL 5 mg
SODIUM 665 mg

SAVORY FALL VEGETABLE SOUP

1 tablespoon Crisco oil
2 medium onions, thinly sliced
2 cups peeled, chopped rutabaga
2 cups peeled, chopped turnips
1 cup shredded carrot
1 cup shredded cabbage
1/4 cup chopped green bell pepper
1/4 cup chopped red bell pepper
2 tablespoons minced fresh parsley
2 teaspoons beef flavor bouillon granules
1 bay leaf
1/4 teaspoon salt
1/4 teaspoon pepper
8 1/4 cups water, divided
1/4 Cup all-purpose flour
1/4 plus 1 tablespoon grated Parmesan cheese

1. Heat Crisco oil in Dutch oven on medium high heat. Add onion, rutabaga, turnips, carrot, cabbage, green pepper. red pepper, parsley, bouillon granules, bay leaf. salt and pepper. Saute until tender. Stir in 8 cups water. Bring to a boil. Cover. Reduce heat. Simmer 35 minutes.
2. Combine flour and remaining 1/4 cup water. Stir until smooth. Add to vegetable mixture. Cook and stir 10 minutes. Remove bay leaf before serving. Sprinkle each serving with 1 1/2 teaspoons grated Parmesan cheese.

10 Servings

65 CALORIES
FAT 2 g (21 CAL or 32% of total calories)
SAT FAT 1 g (8% of total calories)
CARB 10 g
PROTEIN 2 g
CHOL 0 mg
SODIUM 130 mg

CREOLE CHICKEN GUMBO

Stock
3 1/2-4 pounds chicken pieces, skinned
3 quarts water
2 ribs celery, with leaves
1 carrot, cut in thirds
1 medium onion, quartered
1 bay leaf

Gumbo
1/3 cup Crisco Shortening or Crisco Oil
1/2 cup all-purpose flour
1 pound okra, washed and cut in 1/4-inch pieces
1 cup chopped onion
3/4 cup chopped celery
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
1/2 cup chopped green onions
1/4 cup chopped fresh parsley
2 cloves garlic, pressed
1 bay leaf
3/4 teaspoon dried thyme leaves
1/2 teaspoon dried marjoram leaves
1/2 teaspoon dried basil leaves
1 can (14 1/2 ounces) whole tomatoes
1/2 pound lean ham, cubed
1 pound smoked turkey sausage, sliced
1 teaspoon Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper
1/8 teaspoon hot pepper sauce
9 cups hot cooked rice (without salt or fat)

1. For stock, place chicken, water, celery, carrot, onion, and bay leaf in large Dutch over or kettle. Bring to a boil. Simmer 25 minutes, skimming foam and fat from top. Remove meat from bones and reserve. Return bones to stock. Continue simmering.
2. For gumbo, heat Crisco Shortening or Crisco Oil in large Dutch oven or kettle. Add flour gradually. Cook and stir until medium brown. Add okra, onion, celery, green pepper and red pepper. Cook and stir until okra is crisp-tender. Add green onions, parsley, garlic, bay leaf, thyme, marjoram, basil, undrained tomatoes, ham and chicken meat. Strain stock. Stir slowly into gumbo. Cook sausage. Drain well. Add to gumbo. Simmer 1 1/2 hours, stirring occasionally. Add Worcestershire sauce, salt, pepper, cayenne and hot pepper sauce. Remove bay leaf before serving.
3. To serve, spoon desired amount of rice into individual soup bowls. Ladle gumbo over rice.

18 One Cup Servings

Note: Use 2 packages (10 ounces each) frozen okra if fresh is not available. Make ahead and freeze, if desired.

320 CALORIES
FAT 10 g (90 CAL or 28% of total calories)
SAT FAT 2 g (6% of total calories)
CARB 38 g
PROTEIN 20 g
CHOL 50 mg
SODIUM 480 mg

Copyright © 1993 by The National Council of Negro Women, Inc.

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Table of Contents

DEDICATION

INTRODUCTION

HEALTHY RECIPES & FOOD MEMORIES™

Soups
Salads & Dressings
Main Dishes
Side Dishes
Baked Goods
Desserts

HISTORY OF SOUL FOOD

MENUS & NUTRITION

INDEX

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First Chapter

Chapter 1

"Grandma's Porch" by Michael A. Cummings (New York City)

The focus of this quilt was the memory of my grandmother standing on her front porch waving goodbye. Standing on the porch she would be surrounded by her flowers that she cared for on a daily basis. In the back of her house there were vegetables and chickens. This farming tradition was brought with her from Georgia, having been raised on a farm. In her last years, I remember her always walking her company to the door and usually in her housecoat. She would stand tall and proud waving goodbye. The housecoat in the quilt is the very same one worn by my grandmother.
Michael A. Cummings

Quilts are an ancient art form. Despite their long history, they are art which does not intimidate. Almost anyone can make a quilt. Nearly everyone has used a quilt. They are familiar, yet they are still art.

The African-American quilting tradition was brought to this country with the enslaved African bondsmen and women. They came here with the knowledge of complicated needlework skills such as patchwork piecing, embroidery and applique. They also retained the experience of waving and creating cloth that has been passed on through the creative cultural memory to make a style that is distinct.

SOUTHERN HAM & SHRIMP SOUP

2 tablespoons Crisco Shortening or Crisco Oil
1 cup chopped onion
1/2 cup chopped green bell pepper
2 tablespoons minced parsley
1 1/2 quarts water
3 chicken flavor low sodium bouillon cubes
1 package (10 ounces) frozen cut okra
1/2 pound raw shrimp, shelled and deveined
2 cups cubed lean cooked ham
2 cups hot cooked rice (without salt or fat)

1. Heat Crisco Shortening or Crisco Oil in large saucepan on medium heat. Add onion and green pepper, sauté 5 minutes. Stir in parsley, water and bouillon cubes. Bring to a boil.
2. Add frozen okra to soup. Cook, uncovered, 10 minutes. Stir once.
3. Add shrimp. Cook, uncovered, 2 to 3 minutes or until tender and opaque.
4. Add ham. Heat thoroughly.
5. Ladle over rice in soup bowls.

About 2 Quarts Soup (6 Servings)

270 CALORIES
FAT 9 g (83 CAL or 30% of total calories)
SAT FAT 2 g (6% of total calories)
CARB 27 g
PROTEIN 19 g
CHOL <5 mg
SODIUM 600 mg

BLACK-EYED PEA SOUP

2 smoked ham hocks, trimmed of rind and fat
5 cups water
1 1/2 cups dried black-eyed peas
1 cup chopped onion
1/2 cup chopped celery
1/2 teaspoon pepper
2/3 cup evaporated skim milk
1 tablespoon all-purpose flour

1. Clean ham hocks thoroughly. Place water and ham hocks in large Dutch oven or kettle. Simmer 45 minutes.
2. Wash and sort peas. Place in large bowl. Cover with warm water. Soak 45 minutes. Pour water off peas. Add peas, onion, celery and pepper to ham hocks. Boil on medium heat 2 hours, or until meat and peas are tender. Stir occasionally.
3. Remove ham hocks. Cut meat from bone. Discard bone. Return meat to soup.
4. Combine small amount evaporated milk and flour to make paste. Stir in remaining milk gradually. Stir until well blended. Add to soup. Cook and stir until mixture comes to a boil and thickens.

8 Servings

235 CALORIES
FAT 7 g (60 CAL or 26% of total calories)
SAT FAT 2 g (9% of total calories)
CARB 24 g
PROTEIN 20 g
CHOL 15 mg
SODIUM 785 mg

MAMA'S CATFISH CHOWDER

2 tablespoons Crisco Shortening or Crisco Oil
1 medium green bell pepper, chopped
1 cup thinly sliced celery, cut on diagonal
1/4 cup chopped green onion
1/8 teaspoon instant minced garlic
1 can (28 ounces) whole peeled tomatoes, undrained, cut up
2 cups water
1 teaspoon instant chicken flavor bouillon granules
1/4 teaspoon salt
1/4 teaspoon dried basil leaves
1/8 teaspoon dried dill weed
3 to 4 drops hot red pepper sauce
1 bay leaf
1 cup frozen whole kernel corn
1 pound fresh catfish, cut into 1-inch chunks
2 cups cooked rice (without salt or fat)
2 slices turkey bacon, cooked, drained and crumbled

1. Heat Crisco Shortening or Crisco Oil in large saucepan on medium heat. Add green pepper, celery, green onion and garlic. Cook and stir until tender. Stir in undrained tomatoes, water, bouillon granules, salt, basil, dill weed, red pepper sauce and bay leaf. Bring to a boil. Reduce heat. Cover. Simmer 15 minutes to blend flavors.
2. Stir in corn. Stir in fish gently. Cook on medium heat 5 minutes, or until fish flakes easily with fork, stirring gently. Remove bay leaf. Stir in rice and bacon.

8 Servings

210 CALORIES
FAT 7 g (61 CAL or 29% of total calories)
SAT FAT 1 g (<5% of total calories)
CARB 25 g
PROTEIN 14 g
CHOL 35 mg
SODIUM 335 mg

GENEVA'S QUICK GUMBO

1 can (14 1/2 ounces) chicken broth
1 can (14 1/2 ounces) tomatoes
3 cups water
1 small bay leaf
1 tablespoon dried thyme leaves
2 tablespoons Butter Flavor Crisco Shortening or Crisco Oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1 tablespoon minced parsley
3 tablespoons filé powder (or more according to taste)
1 pound boneless skinless chicken breast (cut in bite-size pieces)
1 1/2 pounds smoked turkey sausage, sliced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
2 cups frozen sliced okra
6 cups cooked rice (without salt or fat)
2 cups frozen baby shrimp, cooked
1/8 teaspoon hot pepper sauce (optional)

1. Combine chicken broth, undrained tomatoes, water, bay leaf, thyme, Butter Flavor Crisco or Crisco Oil, onion, green pepper, parsley, filé powder, chicken, sausage, salt, pepper and garlic powder in stockpot or large Dutch oven. Cook 30 minutes.
2. Add okra. Cook according to time on package (8 to 10 minutes). Add rice and shrimp. Let stand for 5 minutes. Remove bay leaf before serving. (If you prefer, place rice in bowls and pour the gumbo over it.) Season with hot pepper sauce, if desired.

12 Servings

355 CALORIES
FAT 12 g (105 CAL or 30% of total calories)
SAT FAT 3 g (8% of total calories)
CARB 35 g
PROTEIN 26 g
CHOL 95 mg
SODIUM 765 mg

COUNTRY PORK SOUP

1 teaspoon Crisco Oil
1 pound trimmed lean boneless pork, cut in 1/2-inch cubes
1/2 pound cabbage, shredded
2 medium green bell peppers, chopped
1 medium onion, chopped (about 1/2 cup)
1 clove garlic, minced
1 1/2 quarts water
2 cans (14 1/2 ounces each) no salt added whole tomatoes, undrained and chopped
1 tablespoon steak sauce
2 teaspoons instant chicken flavor bouillon granules
1/4 teaspoon salt
1/8 teaspoon pepper
1 bay leaf
1/4 teaspoon red pepper sauce (or to taste)
3/4 cup nonfat dairy sour cream alternative

1. Heat Crisco Oil in large Dutch oven on medium-high heat. Add meat. Brown on all sides. Drain. (Wipe Dutch oven dry with a paper towel.) Return pork to Dutch oven. Add cabbage, green pepper, onion and garlic. Cook on medium heat until vegetables are tender.
2. Stir in water, undrained tomatoes, steak sauce, bouillon granules, salt, pepper and bay leaf. Bring to a boil. Cover. Reduce heat. Simmer one hour. Remove bay leaf before serving. Stir in hot pepper sauce. Top each serving with one tablespoon "sour cream".

12 Servings

100 CALORIES
FAT 3 g (30 CAL or 30% of total calories)
SAT FAT 1 g (9% of total calories)
CARB 7 g
PROTEIN 10 g
CHOL 25 mg
SODIUM 120 mg

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