Gamecocks Eat Well
Cooking Class Recipes
Southern Comfort Foods with a Twist
Chicken and Dumplings
Serves 2 (2 cups/serving
Ingredients
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1 1/2 teaspoon olive oil
8 ounces skinless, boneless chicken thighs, cut into bit size pieces
1 teaspoon poultry seasoning
3/4 cup celery, cut diagonally (2-3 stalks)
1/2 cup carrot, cut diagonally (2 carrots)
1/2 cup onion, chopped (1 small onion)
1/8 teaspoon dried thyme
1 teaspoon salt
1 teaspoon pepper
3 parsley sprigs
1 bay leaf
3 cups fat-free, less-sodium chicken broth
Small bag of frozen peas
1/4 cup all-purpose flour
1/4 cup whole wheat flour
1 tablespoon fresh parsley chopped
1/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup 1% low-fat milk
Directions
Heat a large saucepan over medium-high heat. Add olive oil. Add chicken to pan; cook 4 minutes,
browning on all sides. Remove chicken from pan; keep warm.
Add celery and next 7 ingredients (through bay leaf) to pan; sauté 5 minutes or until onion is tender.
Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat, and
simmer 20 minutes. Add frozen peas and simmer for 5 minutes.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flours, chopped parsley, baking
powder, and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoons into
broth mixture; cover and simmer 10 minutes or until dumplings are done.
Discard parsley sprigs and bay leaf. Enjoy while warm
Nutritional Information
Per serving (2 cups) 285 calories, 5.2 g fat, 1.5 g sat. fat, 1.9 g mono. fat, 1.2 g poly. fat, 596 mg sodium,
35.2 g carbs, 3.1 g fiber, 25 g protein, 55 mg cholesterol, 3.4 iron mg, 133 mg calcium
Gamecocks Eat Well
Cooking Class Recipes
Southern Comfort Foods with a Twist
Cauliflower Mac N Cheese
Serves 12 (1 cup/serving
Ingredients
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2 teaspoons salt, divided
1 pound short cut pasta
recommendation: whole wheat macaroni
2 tablespoons extra-virgin olive oil, divided
1 large head cauliflower
1 cup chicken stock, no salt added
1 tablespoon margarine
1 onion, finely chopped
4 garlic cloves, finely chopped
3 tablespoons whole wheat flour
2 1/2 cups skim milk
1/2 teaspoon pepper
1/2 teaspoon nutmeg
3-4 fresh sage leaves, thinly sliced
2 tablespoons Dijon mustard
1 1/2 cups shredded sharp cheddar cheese
1/2 cup shredded Parmesan cheese
Directions
Preheat oven to 400° F. Bring water to a boil for pasta. Add 1 teaspoon salt to the water and under-cook
the pasta by 2 minutes, about 5 to 6 minutes. Drain pasta.
While the water comes to a boil, cut the core away from the cauliflower. Set the head into the pot and add
1 cup stock. Sprinkle with 1 teaspoon salt. Cover and steam over medium-high heat for 12 to 15 minutes
until tender. Separate the cauliflower into florets and remove from pot.
Over medium heat in the same pot, melt the butter and add 1 Tablespoon of olive oil, then add onions and
garlic. Sauté for 3 to 4 minutes, until tender. Add in the flour and whisk for 1 minute. Whisk in the milk and
season with 1 teaspoon salt, pepper, nutmeg, and sage. When thickened, stir in the Dijon mustard and 2/3
of the combined cheeses.
Add pasta and cauliflower to the cheese sauce. Transfer to a baking dish and top with remaining cheese.
Place a baking sheet under baking dish to catch any bubble-over. Bake about 10-15 minutes until top turns
slightly brown.
Nutritional Information
Per serving (1 cup) 260 calories, 10 g fat, 590 mg sodium, 35 g carbs,
5 g fiber, 14 g protein, 50% vitamin C, 20% calcium, 8% iron
Gamecocks Eat Well
Cooking Class Recipes
Southern Comfort Foods with a Twist
Banana Pudding for One
Serves 1 (1 cup/serving)
Ingredients
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1 small banana
3 tablespoons Cool Whip
2 tablespoons prepared vanilla pudding
2 vanilla wafers
Directions
Cut half of 1 small banana into slices; keep other half in the peel and save for another use.
Layer a mug with 1 tablespoon thawed nondairy whipped topping, one-fourth of banana slices,
1 tablespoon vanilla pudding, another 1/4 of banana slices, and 1 vanilla wafer. Repeat order.
Dollop with 1 tablespoon thawed nondairy whipped topping.
Nutritional Information
Per serving (1 cup) 170 calories, 4 g fat, 1.5 g sat. fat,
65 mg sodium, 31 g carbs, 2 g fiber, 1 g protein
Student Health Services
We offer consultations for nutrition, stress and fitness at no additional cost
(included in student health fee).
Registered Dietitian Nutritionist (803) 777-3175
or via MyHealthSpace: www.sc.edu/myhealthspace
Stress Management and Fitness Assessments: (803) 576-9393
Student Health Services Website: sa.sc.edu/shs