Perhaps no other regional cuisine is as closely associated with comfort as Southern cooking. Comfort, however, is not a quality often associated with being healthy. This week we are featuring some healthier preparations of classic Southern favorites like fried chicken, as well as offering some new twists on some regional specialties.

Gather your family together for some home-style cooking with Shrimp and Cheddar Grits, Southern Fried Chicken (Healthy) and Turnip Greens.  Other recipes to try this week include a new twist on a classic Southern sandwich with a Turkey Muffaletta Salad, creamy Old Fashioned Macaroni, classic Okra Succotash and home-made Peach Cheesecake Ice Cream

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe):

Shrimp and Cheddar Grits
14-ounce Can reduced-sodium chicken broth
Three-quarters cup Quick grits (not instant)
One-half teaspoon Freshly-ground pepper, divided
Three-quarters cup Extra-sharp or sharp Cheddar cheese
1 pound Peeled and deveined raw shrimp (16-20 per pound)
1 bunch Scallions, trimmed and cut into 1-inch pieces
1 tablespoon Extra-virgin olive oil
One-quarter teaspoon Garlic powder
One-eighth teaspoon Salt

Southern Fried Chicken
Three-quarters cup Buttermilk
3 pounds Cut-up chicken (strips), skinned and trimmed of all visible fat
Three-quarters cup Corn flakes, crushed
2 teaspoons Paprika
1 teaspoon Salt
One-half teaspoon Ground black pepper
One-eighth teaspoon Ground red pepper

Turnip greens
1 pound Trimmed, chopped turnip or collard greens
1 teaspoon Sugar
1 (4 ounce) piece Salt pork, cut into 4 pieces
1 Dried red chile
One-quarter teaspoon Salt

FEATURED FAMILY MEAL LINKS
Shrimp and Cheddar Grits
http://www.MealsMatter.org/recipes-meals/recipe/64968
Southern Fried Chicken (Healthy)
http://www.MealsMatter.org/recipes-meals/recipe/45825
Turnip Greens
http://www.MealsMatter.org/recipes-meals/recipe/8983

Other Featured Recipes
Turkey Muffaletta Salad
http://www.MealsMatter.org/recipes-meals/recipe/16927
Old Fashioned Macaroni
http://www.MealsMatter.org/recipes-meals/recipe/7261
Okra Succotash
http://www.MealsMatter.org/recipes-meals/recipe/37636
Peach Cheesecake Ice Cream
http://www.MealsMatter.org/recipes-meals/recipe/16468

Photo:  Shrimp and Cheddar Grits, EatingWell.

This week we celebrate the flavors of spring with fresh seasonal produce like asparagus, peas and spinach. All three vegetables are good food sources of folate, a nutrient important for healthy pregnancies. Asparagus is also rich in vitamin C, while spinach provides beta-carotene and lutein to help maintain healthy vision. To enjoy these additional health benefits from asparagus, peas and spinach, make sure they’re part of an overall balanced diet with a variety foods from all the food groups.

The whole family can enjoy the taste of spring with a family meal of Grilled Lamb Asparagus Pitas, Couscous Tabuli and Sunshine Lemon Smoothies. Enjoy springtime all week long with other seasonal favorites like Tortellini Primavera, Fresh Vegetable Salad, Penne with Spring Peas, Onion and Ham and Yogurt Cheesecake. 

SHOPPING LIST (Includes ingredients to make at least four servings of each Featured Family Meal recipe)

Grilled Lamb Asparagus Pitas
One-half Cucumber peeled and chopped
1 cup Yogurt, plain
1 teaspoon Lemon juice
1 Small Garlic clove, minced
One-quarter teaspoon each Salt and pepper
One-quarter cup Mint, chopped fresh
4 Pita pockets, cut in half
1 1-2 pounds Lamb, cut into 2 inch cubes
2 bunches Asparagus, ends trimmed.
One-quarter cup Mint leaves, whole
2 Tomatoes, cubed
One-half Cup Kalamata olives, pitted

Couscous Tabouli
1 cup Dry couscous
1 Large tomato chopped
3 Scallions, chopped
One-half cup Diced cucumber
Three-quarters cup Minced parsley
One-quarter cup Lemon juice
2 tablespoons Olive oil
1 teaspoon Cumin
Salt and fresh ground pepper to taste

Sunshine Lemon Smoothie
2 cups Skim milk
2 cups Low-fat lemon yogurt
One-half cup Ice
3 tablespoons Powdered lemonade mix

FEATURED FAMILY MEAL LINKS
Grilled Lamb Asparagus Pitas
http://www.MealsMatter.org/recipes-meals/recipe/69584
Couscous Tabouli
http://www.MealsMatter.org/recipes-meals/recipe/43516
Sunshine Lemon Smoothie
http://www.MealsMatter.org/recipes-meals/recipe/14220

Other Featured Recipes
Tortellini Primavera
http://www.MealsMatter.org/recipes-meals/recipe/7423
Fresh Vegetable Salad
http://www.MealsMatter.org/recipes-meals/recipe/47658
Penne with Spring Peas, Onion and Ham
http://www.MealsMatter.org/recipes-meals/recipe/15578
Yogurt Cheesecake
http://www.MealsMatter.org/recipes-meals/recipe/7669