BBQ in a Jar may not be the first thing that comes to mind when it comes to eating well, but it can be a healthy option. It is one of the recipes included in The Slim Down South Cookbook: Eating Well and Living Healthy in the Land of Biscuits and Bacon, by Carolyn O’Neil, MS, RD. The Slim Down South Cookbook is a new addition to my collection of cookbooks from Southern Living. (For the record, I received a copy to review, but all opinions are my own.)
The Slim Down South Cookbook (288 pages) was published in December 2013 and has a “sticker price” of $24.95. There are eight delicious chapters:
- A Healthy Southern Plate
- Rise and Shine!
- Let’s Do Lunch
- Good Grazing
- Dinner Bell
- Desserts to Live For
- Company’s Coming
- Make-It Happen Days
I like what the author states at the beginning of the book, “I’ve learned that the best way to get folks to improve their eating habits is to allow them to embrace foods they love.” So true.
Although there is good news – according to the CDC rates of obesity are on the decline in the South, we need to keep up the good work. Thanks to books like The Slim Down South Cookbook, we can still enjoy those comfort foods that we love.
In The Slim Down South Cookbook, we are treated to goodies such as Carrot Cake Muffins, Corn Muffins- gotta have these, Pecan Pancakes, and Baked Cheese Grits in the chapter for breakfasts alone. For lunch there are recipes for Corn and Black Bean Salad, Thai Noodle Salad, Chopped Chicken Sandwich, and more.
There are also recipes for desserts, such as Bourbon Balls, Cinnamon Swirl Cake, Classic Strawberry Shortcake, Key Lime Pie (316 calories per serving), Mini BerryCobblers, Mocha-Pecan Mud Pie (only 285 calories per serving!), and more.
Not to be left out, there are recipes for Shrimp and Grits, Pecan Sandies, Cajun Lemonade, and Buttermilk Biscuits.
There are many more recipes in the book, but it is difficult to keep writing about them – I am getting hungry and I feel like I am teasing myself when I look at the mouth-watering pictures.
There are sample meal plans, the author’s own 14-Day Slim Eating Plan, and a lot of good advice sprinkled throughout the book. I think it is a really nice cookbook and am delighted to add it to my collection.
I have been given permission to share with you the recipe for BBQ in a Jar. At only 468 calories per serving, it is an enjoyable meal to enjoy whether you are dieting or not.
- 1/2 cup sugar
- 1/2 cup apple cider vinegar
- 1/3 cup vegetable oil
- 1/2 tsp. mustard seeds
- 1/4 tsp. table salt
- 1/4 tsp. celery seeds
- 1/4 tsp. freshly ground black pepper
- 1 16 oz. package shredded coleslaw mix
- 1 22 oz. can baked beans in a sweet and smoky sauce
- 2 cups shredded barbecued pork without sauce, 10 oz.
- 9 Tbsp. bottled barbeque sauce
- Combine first 7 ingredients in a small saucepan. Bring to a boil; reduce heat, and simmer 3 minutes or until sugar is dissolved.
- Place coleslaw in a medium bowl; pour hot sugar mixture over slaw, tossing to coat. Let stand 10 minutes.
- Microwave beans in a small microwave-safe bowl at HIGH 2 minutes or until thoroughly heated, stirring after 1 minute. Microwave pork in another small microwave-safe bowl at HIGH 1 to 2 minutes or until thoroughly heated, stirring once.
- Layer about 6 Tbsp beans, 1/3 cup pork, 1 1/2 Tbsp barbecue sauce, and 2/3 cup coleslaw into each of 6 (1-pint) canning jars.
***Taken from Southern Living The Slim Down South Cookbook by Carolyn O'Neil, Oxmoor House 2014. Reprinted with permission.
Amount Per Serving:Calories: 783 Saturated Fat: 20g Cholesterol: 145mg Sodium: 1255mg Carbohydrates: 70g Fiber: 8g Sugar: 36g Protein: 50g