I need some ideas/recipes on cooking soul food.   Being brought up on soul food, it is hard to break away.  But I need to lose 30 pounds.  How can I cook my regular food (mustard greens, corn bread, fried chicken, fried catfish, pinto beans, bar-b-q, hamburgers, etc.) without upsetting my family.  I know I need to get away from fried foods, but what other alternative is there?  Also, has anyone read Oprah's new book?  If so, what do you think?   Maleia Brooks

Are there any helpful hints in cooking low-fat soul food?  We are used to fried food - chicken and catfish - bar-b-que, gravy, greens, pork, etc. Not a lot of vegetables.  With a family that's used to the same thing, is there an easy, inexpensive way to wean us away. I am trying to lose weight by eating healthier. Maleia Brooks

: I need some ideas/recipes on cooking soul food.   : Being brought up on soul food, it is hard to break away.  But I need to : lose 30 : pounds.  How can I cook my regular food (mustard greens, corn bread, fried : chicken, fried catfish, pinto beans, bar-b-q, hamburgers, etc.) without : upsetting my family.  I know I need to get away from fried foods, but what : other alternative is there?  Also, has anyone read Oprah's new book?  If : so, what do you think?           Oprah's book is great.  We have gotten around the fried food         problem, by doing variations of shake and bake on everything.         I made some terrific oven-fried chicken the other night:         2 cups crushed cornflakes         1 teaspoon garlic power         1 teaspoon paprika         1 teaspoon salt         1/2 teaspoon pepper         1/2 to 1 teaspoon Old Bay seasoning (optional)         (mix all the above together in a plastic bag)         Chicken: whatever pieces you like, skinned.         a bowl of skim milk or eggbeaters.         Dip the chicken pieces in the skim milk OR eggbeaters and         coat them with the cornflake mixture.         Place the pieces on a large baking sheet coated with PAM spray.         (I spray a *little* extra PAM on the coated chicken pieces too.)         Bake in an oven preheated to 375 or 400 for 1 HOUR.  YUM!!!         I served this with mashed potatos made with nearly one full         container of Molly McButter, Skim Milk, and nonfat sourcream.         Amounts vary according to how you like the texture to be.         Oh, I also boiled the potatoes with about 6 cloves of garlic         and after draining the potatoes, mashed them with the garlic.         I hope this helps - I know it is hard to change cooking techniques -         but you'll be pleasantly surprised by how good stuff can be!         I also oven-fry okra!  Parboil the okra, then dredge in cornmeal         mixed with salt and pepper - bake on PAM sprayed baking sheet until         crispy!  Yum-yum.           Good luck!!!!!!!!!!!!!!!!!!!!! ..        ...vck

I tried Vickie's recipe for the oven fried chicken and it was even better tasting to me than my greasy fried chicken, not to mention it is guilt free eatin'! She could also have seasoned her chicken with the same seasonings she would use in her regular fried chicken. You can also substitute filet fish for the chicken or use chicken tenderloins to make chicken fingers.   Enjoy!!!

Are there any helpful hints in cooking low-fat soul food?  We are used to fried food - chicken and catfish - bar-b-que, gravy, greens, pork, etc. I know, I know!  Have you tried a Shake and Bake type method (I know it's not the same... ... ) for your chicken, pork chops, etc?  I bet this would even work for catfish (my personal nemesis).  As for as the greens go, these and other soul veggies can be cooked without the bacon, hambone, side meat, whatever you use; again, it's not quite the same but that cuts down the fat.  Mashed potatoes can be made without the butter, and you can even add water instead of milk if you're a real masochist.    I have to add, though, that if you're trying to eat healthier our way is the worst way to cook veggies since it boils all the vitamins right out of them.   Sympathizing in Kentucky, Jessica

Are there any helpful hints in cooking low-fat soul food?  We are used to fried food - chicken and catfish - bar-b-que, gravy, greens, pork, etc. Here's a couple of recipes.  I haven't tried them yet but they sound yummy. OVEN-FRIED CHICKEN 1/2 c buttermilk 1 tsp hot red pepper sauce 1 c cornflake crumbs 1/2 tsp each paprika and cayenne 6 chicken breast halves (3 breasts on bone) Preheat oven to 400 degrees.  Lightly coat baking sheet with spray or oil.  In medium bowl, stir together buttermilk and hot pepper sauce. Mix together cornflake crumbs, paprika and cayenne on plate.   Dip chicken in buttermilk, drain excess and roll in crumb mixture to coat.  Arrange breasts bone side down on baking sheet.  Light coat chicken with cooking spray.  Bake 25-30 minutes until chicken is done and juices run clear. CLASSIC FRIED CATFISH 2 catfish fillets 1 egg 2 T milk 1/2 c cornmeal lemon wedges vegetable oil Pat fillets dry with paper towel.  In a shallow bowl, combine egg and milk.  Heat 1/4 inch of oil in skillet.  Dip fillets in beaten egg-milk mixture then cornmeal to coat entire surface.  Saute fillets in hot oil, 3 minutes on each side or until golden.  Serve with lemon wedges. I think the catfish fillets might benefit from some cayenne in the cornmeal mix, or something to punch it up though it's probably yummy as it is.