Low-Calorie Soul Food - Southern US Cooking Ideas
Use Lo-Dough To make Low-Calorie Soul Food Classics
Soul Food is the delicious staple food of the US southern states. Steeped in African American (and in some cases, Native American) history, this is food that nourishes and comforts - hearty and rich in flavour... and undeniably, high in calories!
Our Lo-Dough slant on this is to offer low-calorie/low-carb versions of some of the most beloved soul-food dishes, without compromising on the incredible taste and savour these meals offer. Using Lo-Dough breadcrumbs instead of a flour dredge and spray with oil and baking the pieces rather than deep frying completely alters the nutritional composition of the meal.
We've got chicken-fried steak, hot wings, southern fried chicken and on the side, collard greens and sweet potatoes. By switching out the flour dredge for a Lo-Dough crumb coating and avoiding the deep fat fryer, you can dramatically alter the nutritional composition of these traditionally high-calorie meals, without compromising on their delicious flavour. Additionally, by using Lo-Dough as the crumb, you are massively upping the fibre content of the meal and ensuring it is gluten-free!
If you are looking for the kind of meal that hugs you, nourishes you AND satisfies you, then you couldn't go far wrong with Soul-Food!
Low Carb Hot-Wings
These wings are baked until crispy rather than fried, which dramatically lowers the fat and calorie content - using Lo-Dough instead of regular breadcrumbs or a flour coating, lowers the carbs and calories further, as well as ensuring they are gluten-free. Gym-goers - check out the 55g of protein / 3g of carbohydrates!
Calories per serving: 452 kCal
Fat: 23 g | Carbohydrates: 3 g | Fibre: 6.3 g | Protein: 55 g | Sugar: 1 g
Chicken-Fried Steak with Collard Greens
A lesser well known southern classic is the chicken fried steak - a beautiful steak coated in bread crumbs and cooked until golden brown. Why this is perhaps lesser known than other fried meat dishes from the south beats us! It is totally delicious and absolutely worth trying at home! We have served ours with classic collard greens - we'll give you the method for this in the recipe. A few of our sweet potato fries wouldn't go amiss either.
Traditionally, this dish is served with a rich cream-gravy. If you want to make this keto, we recommend cooking your steak in butter, serving the cream gravy and using fatty bacon in the collard greens.
Calories per serving: 440 kCal
Fat: 13 g | Carbohydrates: 4 g | Fibre: 11 g | Protein: 63 g | Sugar: 1 g
Super Low Carb Southern 'Fried' Chicken
Two succulent chicken legs coated in a spiced Lo-Dough crumb and baked off in the oven gives you the ultimate low-calorie, ultra low-carb indulgent treat. It's easy to do and fun to share with friends and family - 1 piece of Lo-Dough will coat approx. 4 pieces of chicken. Thanks to the high fibre content of Lo-Dough, we find two pieces and sides will easily satisfy any appetite.
Calories per serving: 379 kCal
Fat: 22 g | Carbohydrates: 1.1g | Fibre: 5 g | Protein: 39 g
Low-Cal Sweet Potato Fries
A common swap for potato chips is a portion of sweet potato fries. Though pound for pound not dissimilar in calories than normal potatoes, they contain several more vitamins and minerals and so you are getting much more out of them nutritionally speaking - the 4g of fibre in a medium sized sweet potato is not to be sniffed at. Serve that with any Lo-Dough pizza and you will be guaranteed at least half of your recommended fibre intake in one meal. There is no shortage of dishes that these would be great alongside... Southern Fried Chicken, Pizza, Burgers... this list could go on.
Calories per serving: 138 kCal
Fat: 2 g | Carbohydrates: 27 g | Fibre: 4 g | Protein: 2 g | Sugar: 5 g