Soul food is delicious, but it’s not exactly the healthiest. This healthy soul bowl recipe is a healthier and more nutritious version of a few classic soul food favorites. It’s packed with lean protein and fiber that will keep you full for hours. So enjoy all the flavors and textures of soul food without any of the guilt!
1lbchicken tenderscut into 1-inch cubes (see note 1)
1cupbuttermilksee note 2
¼cuphot sauceoptional
2tablespoonscajun seasoning
1teaspoonbaking powder
Oil spray
¼teaspoonkosher saltoptional - see note 3
Quick Sauteed Collard Greens
2lbscollardscleaned & stems removed
3tablespoonsolive oil
1medium oniondiced
9clovesgarlicminced
1tablespoonfresh lemon juice
½tablespoonworcestershire sauce
¼cupchicken broth
1/2teaspoonkosher salt
¼teaspoonblack pepper
¼teaspoonred pepper flakes
Creamy Fonio Grits
3cupsvegetable broth or water
1clovegarlicminced
1cupraw fonio
4tablespoonsunsalted butter
1 ½cupsheavy creamor nut creamer
1teaspoonkosher salt
½teaspoonblack pepper
Instructions
Roasted Sweet Potatoes
Preheat the oven to 400 degrees.
In a large bowl toss sweet potatoes with melted butter until everything is coated. Sprinkle them with cinnamon, nutmeg, vanilla, salt, and toss until coated.
Pour potatoes onto a foil-lined baking sheet in a single flat layer. Transfer to the oven and roast for 20 minutes.
In a small bowl microwave the syrup and thyme for 20-30 seconds. Stir in the pecans and set aside.
Remove potatoes from the oven and use a spatula to release them from the foil. Pour the syrup and pecan mixture over the potatoes and use spatula to flip so that all the potatoes get coated. Return to the oven for 5 minutes. Remove from the oven.
To Marinate Cajun Chicken bites
Add buttermilk and hot sauce to a large ziplock bag. Seal and shake it up to blend. Add chicken to the bag and seal it. Place in the fridge to marinate for 2-24 hours.
To Cook Cajun Chicken Bites
Preheat oven to 400F/200C.
In a small bowl whisk together the cajun seasoning, baking powder, and salt and set aside.
When chicken is done marinating drain the chicken of excess marinade using a colander and season it with the spice blend. Use tongs to ensure all the chicken is fully coated.
Spray a foil-lined sheet pan with cooking spray. Transfer the chicken to the sheet pan and spread pieces out event. Lightly spray with cooking spray and bake for 6 minutes, then turn, spray and bake for a further 6 minutes or until golden.
Sauteed Collard Greens
Wash collard leaves until clean. Cut off woodsy stems. Stack a few leaves and roll them into a tight cylinder and cut crosswise into very thin ribbons. Repeat for the rest.
Add oil to a large skillet oven over high heat, add onion and stir for 2 minutes. Add garlic and stir for 1 minute. Add the collards to the pan in batches cook down. When all the collards are in add the remaining ingredients and cook for 5-7 minutes then remove from the heat.
Fonio Grits
In a medium saucepan over high heat, bring the vegetable broth or water to a boil. Add the garlic and stir in the fonio. Reduce the heat to medium-low and cook for 3 minutes. Whisk in remaining ingredients and cook for 3 more minutes or until the grains are tender.
To assemble soul bowl
Divide fonio grits into 4 bowls. Top with collard greens followed by sweet potatoes. Add in the chicken bites and serve with a side of hot sauce.
Chicken - you can use any type of boneless chicken. I prefer chicken tenders because they are already cut to the perfect thickness and all that’s left to do is cube them.
Prep ingredients the day before. It’s best to let the chicken marinate in the buttermilk blend overnight if possible.
Additional salt depends on the original salt content of cajun seasoning. I use a low sodium cajun seasoning and add additional salt to bring out the flavor but it may not be necessary.
While sweet potatoes and chicken are in the oven you can prepare the greens and fonio over the stovetop on different burners.