Black Eyed Pea Salad

Fresh Black-Eyed Pea Salad

4 cups fresh black-eyed peas

1 large tomato, diced
1/2 large red onion, diced
1 small or 1/2 large red, yellow, or orange bell pepper, diced
1 jalapeno, diced (optional)
4 green onions, sliced
1/3 cup cilantro, chopped
1/4 cup White Muscadine Vinegar
2 Tbsp. canola oil
1/2 tsp. organic cane sugar
freshly ground black pepper, to taste

Add peas to a pot and cover with water.  Simmer on medium until soft.  Cool.  Toss to combine black-eyed peas, tomato, red onion, pepper, jalapeno, and green onion in a large bowl. In a small bowl, dissolve sugar in vinegar. Whisk in oil. Season with pepper. Pour dressing over bean mixture. Toss to coat. Stir in cilantro and season to taste with salt and pepper. Refrigerate until ready to serve (the longer it sits the better the flavor will be. 

Baked Potato Salad

Nothing says summer cookout better than potato salad, but some traditional recipes overload the dish with high calorie ingredients like sour cream and mayonnaise.  This lightened up version has all of the flavor with less than half the fat of other potato salad recipes, so you can feel good about sharing this All-American dish with friends and family.

Baked Potato Salad

2 lbs red potatoes, washed
1 1/4 cup plain fat free Greek Yogurt
2/3 cup Olive Oil Blend Mayonnaise
1/2 cup The Delicious Dietitian White Muscadine Vinegar
2 tsp The Delicious Dietitian Southern All Purpose Spice Blend
1/2 cup shredded 2% cheddar cheese
1 bunch green onions, sliced thin


Add potatoes to a large pot of water, bring to a boil.  Cook potatoes until fork tender.  Remove from boiling water and cool.  When cool, cut into 1 inch pieces.

Mix yogurt, mayonnaise, vinegar, and spice blend in a small bowl.  In a large bowl, mix dressing and potatoes.  Stir in cheese and
green onions.  Serve cold or at room temperature.

Alabama Style White Barbecue Sauce

Nothing says Memorial Day and summertime like a big cookout, but you don't have to barbecue ribs, hot dogs, or other high calorie meats to get big flavor.  Instead, try smoking a turkey breast or chicken for a lighter option.  Add lots of fresh veggies, and you can start out the summer on a healthy, and delicious note!

White barbecue sauce is considered by some to be a local Alabama delicacy, and by others as a travesty against "real barbecue" but we can all agree that the tangy flavor perfectly complements chicken and turkey.  Drizzle over cooked meats or use as a topping on sandwiches.  Celebrate the official start of summer this Memorial Day weekend with friends and family, and share this lightened up "Alabama Style" White Barbecue Sauce for big time down home flavor.

White Barbecue Sauce

2 cups olive oil blend mayonnaise

3/4 cup White Muscadine White Vinegar

3/4 cup lemon juice

2-3 Tbsp freshly ground black pepper

3 Tbsp sugar substitue (like Truvia or Splenda) optional

Whisk together all ingredients and refrigerate until time to serve.  May store in an airtight container in the refrigerator for 3-4 days.  

Sautéed Citrus Tilapia

Sautéed Citrus Tilapia 

• Cooking spray
• 4 (6-ounce) tilapia fillets 
• 1 TBSP The Delicious Dietitian Seafood Blend
• 1/2 cup white wine* 
• 2 tablespoons finely chopped shallots
• 2 tablespoons fresh lemon juice 
• 2 tablespoons fresh orange juice 
• 4 teaspoons extravirgin olive oil 
• 1 TBSP White Muscadine Vinegar
  
• Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with Seafood Blend. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan; keep warm. Repeat procedure with remaining fillets.
• Add white wine to pan; cook 30 seconds or until liquid almost evaporates. Combine shallots and remaining ingredients, stirring well with a whisk; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add shallot mixture to pan; sauté 1 minute or until thoroughly heated, stirring frequently. Place 1 fillet on each of 4 plates; top each serving with about 3 tablespoons sauce.  Serve with brown rice and a fresh veggie.  
• *may substitute no sodium added chicken broth for white wine.