Free From Mama's Table to Mine by Bobby Deen Page A

all the nutrients and vitamins that your body needs. Get creative and try other fruits, like mangoes, nectarines, or papayas, in place of the peaches.
    Glazed Scallops with Pineapple Salsa
    Glazed Scallops with Pineapple Salsa
    Summers in Georgia are something truly special. And this dish transports me there every time I eat it. Sweet, spicy, and tangy, all brought together on a delicate, perfectly grilled scallop. I could eat this just about every day in summer. It’s not so bad the rest of the year, either. Serves 4
    Salsa
    1 cup finely chopped pineapples
    ½ cup finely chopped red bell peppers
    2 tablespoons finely chopped red onions
    2 teaspoons fresh lime juice
    2 teaspoons finely chopped jalapeños
    Scallops
    3 tablespoons honey
    1 tablespoon low-sodium soy sauce
    1 tablespoon fresh lime juice
    1 pound sea scallops, patted dry
    Freshly ground black pepper to taste
    1. To make the salsa: In a small bowl, stir together the pineapples, bell peppers, red onions, lime juice, and jalapeños.
    2. To make the scallops: Spray the grill grate with cooking spray and preheat the grill to medium-high heat.
    3. In a small bowl, whisk together the honey, soy sauce, and lime juice. Lightly season the scallops with pepper. Grill directly on the grill grate and uncovered, for 2 minutes. Flip the scallops and brush the tops with the honey mixture. Cover and grill until just opaque, 1 to 2 minutes more. Set the scallops on a plate and spoon the salsa over the top.
    BREAKIN’ IT DOWN

    Before: 5g fat, 232 calories
After: 4g fat, 178 calories
    20g protein | 23g carbohydrate | 1g fiber | 173mg sodium
    Seafaring
    Make sure you use sea scallops, not bay scallops, in this dish. Sea scallops are the bigger scallops. They will stand up to the high heat of the grill much better than their smaller cousins.

CHAPTER 5
    Casseroles and One-Dish Meals
    IF THERE IS ONE MEAL that can take me back to my childhood in an instant, it has got to be baked spaghetti. I loved it then and I love it now. When I would come home from school and smell that meal cooking away in the stockpot, my mouth would just start watering, y’all. Mama loaded it up with tons of ground beef and topped it off with heaps of Cheddar and Monterey Jack that would come out of the oven positively bubbling over with goodness. It didn’t get much better than that. The Son’s Baked Spaghetti (Thanks, Mama!) is every bit as delicious, minus a few calories and grams of fat. Paired with a fresh green salad, it’s a perfect midweek one-dish meal.
    One-dish meals are tailor-made for the busy workweek, especially dishes like Slow-Cooked North Carolina–Style Pulled Pork . With a meal like this, you can toss all your ingredients into the slow cooker, turn the machine on, leave it to cook, and get on with your day, knowing that dinner is bubbling away at home. Coming back to the smell of this pork is pure heaven.
    I think casseroles have gotten a bad reputation for being unhealthy for you. That’s a shame. A casserole is really just the sum of its parts. Load it up with good things and it will be good for you. It doesn’t have to be all about meat and gooey melted cheese or it can be, just lighter versions! During the week I tend to turn to fish and fowl as a leaner source of protein. That’s when I enjoy a casserole like my Spicy Shrimp and Pasta Casserole . It’s so good, I find I don’t even miss the meat.
    And when I’m craving a meaty meal? I can’t go past my Cheeseburger Casserole . I keep the oil to a bare minimum, and I use extra-lean beef and low-fat cheese. You’d be amazed by how a few simple steps like that can make a dramatic difference in reducing calories.
    You see, the beauty of a casserole is that it’s so easy to get together you can pull it off any old day of the week. There is, however, one casserole in this chapter that you may want to save for a special occasion. That casserole is the famous Low-Country Boil . Make this shrimp and sausage dish on a warm day,