June 6, 2012 - by
sports_mellor_nolenutrition
‘Nole NutritionWant to eat like the Seminoles? Here’s your chance with the following recipes from Chef Joyce Simonds, who is responsible for feeding Florida State’s student-athletes every day.

Sweet Potato Pie Cupcakes

Yields: 12 cupcakes

  • 1-1/3 cups loosely packed brown sugar
  • 1 large egg
  • 2 teaspoons vanilla extract
  • 1/2 cup unsalted butter, melted and cooled
  • 8 ounces cooked, mashed sweet potato (by weight)
  • 1-1/4 cups all-purpose flour
  • 1- 1/4 teaspoons baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 cup milk

Fluff Buttercream Frosting

  • 1/2 cup butter (1 stick), softened
  • 1 tablespoon vanilla extract
  • 2 1/2 cups marshmallow fluff
  • 4 cups of powdered sugar

Directions:

  • Beat butter in the bowl of electric mixer until creamy.
  • Add in fluff and beat for 2-3 minutes, then add in vanilla extract. With the mixer on low speed, add in powdered sugar 1 cup at a time until fully incorporated.
  • Once all the sugar has been added, beat on medium-high speed for 2-3 minutes.
  • Put in piping bag, and chill for 20-30 minutes.

Graham Cracker Crumble Topping

  • 2 tablespoons butter, melted
  • 1/2 cup graham cracker crumbs
  • 1/2 teaspoon sugar

Directions:

  • Preheat oven to 350 degrees F. In a small bowl, mix melted butter, sugar and graham cracker crumbs until moist, then bake on a sprayed cookie sheet for 8-10 minutes. Set aside.
  • Line a cupcake tin with liners or you can spray a muffin pan with non-stick spray.
  • In a large bowl, whisk egg and sugar together until combined and lump free.
  • Add in vanilla extract and butter, then whisk in sweet potato.
  • Meanwhile sift together flour, baking soda, salt, nutmeg, and cinnamon. In batches stir in flour mixture.
  • Then add in milk and stir until combined and smooth.
  • Fill muffin cups ½ – 2/3 full.
  • Bake for 15-17 minutes, or until cupcakes are set and spring back at the touch. Let cool completely before frosting.
  • Frost cupcakes and sprinkle with graham cracker crumbles. Enjoy!

Sautéed Shrimp and Grits

Yields: 4 servings

  • 2 cups water
  • 2 cups vegetable broth (or chicken)
  • 1 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 1 cup stone-ground yellow grits
  • 3 tablespoons butter
  • 1/2 cup Non-Fat Milk
  • 1/2 cup fresh shaved yellow corn
  • 2 cups shredded sharp cheddar cheese
  • 1 pound shrimp, peeled, deveined, and tails removed (21/25)
  • 1 tablespoon vegetable oil
  • 2 tablespoons Gullah Spice* recipe to follow
  • 2 tablespoons chopped parsley

Gullah Spice

  • 1/4 cup ground celery seed
  • 1/4 cup paprika
  • 1/4 cup granulated garlic
  • 1/4 cup onion powder
  • 1/4 cup ground black pepper
  • 1 tablespoon kosher salt
  • 1 tablespoon dry mustard powder
  • 2 teaspoon ground bay leaf
  • 2 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon allspice
  • Combine all spices into a blender or spice grinder and grind until fine powder and all bay leaf pieces are combined.

Directions:

  • Bring water and broth to a boil. Add salt and pepper. Add grits and cook at medium heat until water is absorbed, remembering to stir often, about 20 to 25 minutes. Remove from heat and stir in milk, corn, butter and cheese. Set aside to keep warm.
  • Rinse shrimp and pat dry. Heat oil in a sauté pan. Meanwhile, dust shrimp with Gullah spice, season liberally. Cook until shrimp turn pink and are firm to touch.
  • Spoon grits into a serving bowl. Top with shrimp. Garnish with chopped parsley. Enjoy!

Calories: 284 Fat: 10 Protein: 9 Carbs: 27

Angel Food French Toast

  • 1 each Angel Food Cake, Frozen, Cut into 16 slices
  • 4 each Eggs, whipped
  • 1/4 cup Non-Fat Milk
  • 1 tablespoon Sugar
  • 1 teaspoon Vanilla Extract
  • 1/4 teaspoon Cinnamon
  • 1/4 teaspoon Nutmeg

Directions:

  • Preheat a griddle to 375 degrees. Take frozen angel food cake and slice into 16 even pieces.
  • To make dredge for cake combine eggs, non-fat milk, sugar, vanilla, cinnamon and nutmeg. Pulse with an immersion blender for 10 seconds.
  • Dip angel food cake into dredge coating all sides.
  • Spray a griddle with non-stick spray, place each pieces of angel food cake on griddle toasting them until golden brown on each side.
  • Serve with maple syrup and whipped cream. Enjoy!

Portion = 1 slice Calories: 88 Fat: 3 Protein: 5 Carbs: 8

Ribs and Rub

  • 1 rack pork spare ribs
  • 1/2 cup rib rub* recipe to follow
  • 1/4 cup Brown Sugar, packed
  • 1 tablespoon Paprika
  • 1 teaspoon Black Pepper
  • 1 teaspoon Chili Powder
  • 1 teaspoon Granulated Garlic
  • 1 teaspoon Kosher Salt
  • 1/2 teaspoon Onion Powder

Directions:

  • Preheat oven to 300 degrees.
  • Combine brown sugar, paprika, black pepper, chili powder, granulated garlic, kosher salt and onion powder in a bowl and stir to combine.
  • Rub ribs on top side with good amount of rub. Take a piece of aluminum foil and wrap the ribs so they are sealed completely.
  • Place on a cookie sheet and bake for 4-6 hours until ribs are tender and bones pull away easily from meat.
  • Remove from foil, cut into pieces, sauce as desired. Enjoy!

Portion = 4 bone serving Calories: 710 Fat: 49 Protein: 53 Carbs: 15

Werner Schnitzel

  • 1 1/2 pounds pork, beef or veal scallops, divided into 4 pieces
  • 1/2 cup flour, all purpose or wheat
  • 3 large eggs, lightly beaten
  • 1 cup fine dry bread crumbs
  • Salt and freshly ground black pepper
  • 3 tablespoons vegetable oil
  • 3 tablespoons butter

Directions:

  • Between a piece of plastic wrap pound cutlet piece until thin and even.
  • Season cutlets with salt and pepper.
  • Place flour, eggs, and bread crumbs in 3 individual shallow dishes.
  • Dredge in flour, shake of excess, dredge through egg, and coat with bread crumbs. Set aside.
  • Heat the oil in large skillet, add butter, and heat until foam subsides, do not brown.
  • Add 1 Schnitzel at a time to pan, brown from both sides about 2 to 3 minutes. Transfer to plate lined with paper towels. Serve immediately. Enjoy!

Portion= 1, 6 ounce cutlet Calories: 251 Fat: 5 Protein: 32 Carbs: 17

Gluten Free Fried Chicken

  • 2 pounds Chicken, you can use cut chicken or boneless skinless
  • 1 cup gluten-free all purpose flour blend
  • 1 cup cornstarch
  • 1 teaspoon baking powder
  • 1 teaspoon granulated garlic
  • 1 teaspoon onion powder
  • 1 teaspoon kosher salt
  • 1/2 teaspoon cayenne powder
  • 8 ounce bottle of lemon lime soda
  • Oil for Frying

Directions:

  • Preheat fryer to 350 degrees.
  • Combine cornstarch, gluten-free all purpose flour, baking powder, cayenne pepper, granulated garlic, onion powder, salt and pepper in a large bowl. Whisk to mix the dry ingredients.
  • Add lemon lime soda and mix until the batter is smooth and not too thick or too thin. Add more liquid if the batter is too thick.
  • Dip chicken in batter, making sure chicken is completely coated. Hold above the bowl to let excess batter drip off.
  • Fry in hot oil until golden brown and internal temperature is 165 degrees. Enjoy!

Portion = 2 pieces Calories: 588 Fat: 37 Protein: 38 Carbs: 23

Seared Steak and Mushrooms

4 6-ounce Filet Mignon

  • Kosher Salt
  • Fresh Ground Black Pepper
  • Steak Seasoning of choice
  • 2 tablespoon Vegetable Oil
  • 1 pound Mushrooms, cremini or button work best, quartered
  • 2 sprigs Thyme
  • 1 teaspoon Butter, chilled

Directions:

  • Preheat oven to 400 degrees.
  • Using an oven safe pan, heat oil over medium high heat. Meanwhile season steaks liberally with salt, pepper and choice of steak seasoning.
  • Place steaks in pan searing on medium high, you want a nice brown crust on each side. Upon turning the steaks with sear the second side place mushrooms and thyme in pan.
  • Place in 400 degree oven for 8-10 minutes for a medium steak. Remove pan from oven.
  • Remove steaks from pan, set aside for 5 minutes to let rest. Finish mushrooms with a teaspoon of button, using a spoon to toss to coat and season to taste with salt and fresh cracked black pepper.

Portion = 6 ounce steak with 1/3 cup mushrooms Calories: 453 Fat: 30 Protein: 33 Carbs: 1

Chicken Fried Steak

  • 1/4 cup all-purpose flour
  • 2 large egg whites, lightly beaten
  • 1/2 cup whole-wheat flour
  • 1/4 cup cornstarch
  • 1 teaspoon paprika
  • 1 pound cube steak, cut into 4 portions
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons canola oil

Country Gravy

  • 2 cups reduced-sodium beef broth
  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • 1/4 cup half-and-half

Directions:

  • Preheat oven to 350°F. Coat a baking sheet with cooking spray.
  • Season both sides of steak with salt and pepper.
  • Place flour on a large plate, season with salt and pepper. Place egg whites in a shallow dish.
  • Whisk whole-wheat flour, 1/4 cup cornstarch and paprika in another shallow dish. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the flour/cornstarch mixture.
  • Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add the steak; be sure to not overcrowd the pan. Cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes. Keep pan drippings to make gravy.
  • Add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. In a separate cup whisk water and the cornstarch until smooth to make a slurry. Remove the pan from the heat and whisk in the cornstarch mixture making sure to whisk thoroughly to avoid lumps forming.
  • Return to the heat and cook, stirring, until thickened, about 1 minute. Stir in half-and-half; season to taste with salt and pepper.
  • Remove steaks from oven and serve the steak topped with the gravy. Enjoy!

Portion = 1, 4 ounce steak topped with gravy Calories: 322 Fat: 12 Protein: 32 Carbs: 18

Terrell Baked Beans

  • 1 pound ground turkey
  • 1 tablespoon vegetable oil
  • 1 each Vidalia onion, diced
  • 1/2 cup Red or Green Bell Pepper, diced
  • 2 garlic cloves, minced
  • 3 can (16 ounces) vegetarian baked beans
  • 1/2 cup ketchup
  • 2 tablespoons honey
  • 1 tablespoons brown sugar
  • 1 tablespoon Worcestershire
  • 1 teaspoon prepared mustard
  • 1/4 teaspoon pepper

Directions:

  • In a sauce pan heat oil over medium heat.
  • Add turkey meat and cook until no longer pink, remove from pan.
  • Add onion, garlic and pepper and cook until the onions and the pepper are tender.
  • Return turkey to pan, add remaining ingredients and cook until mixture has thickened. Enjoy!

Portion= ½ cup Calories: 211 Fat: 6 Protein: 13 Carbs: 28

Lean Beef Spaghetti Sauce

  • 2 tablespoons vegetable oil
  • 1 large onion, minced
  • 1 tablespoon minced garlic
  • 1 1/2 pound lean ground beef, 90/10 or leaner
  • 1/4 cup shredded carrots
  • 1 (28 ounce) can Italian plum tomatoes
  • 1 (28 ounce) can crushed tomatoes
  • 1/2 teaspoon dried red pepper flake
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 cup grated Romano cheese
  • salt and pepper to taste
  • 1 pound cooked pasta of choice

Directions:

  • In a large saucepan, warm oil over medium heat and sauté onion, carrot and garlic until onion is translucent.
  • Add beef to pan and cook through. Drain off excess fat. Stir in tomatoes, crushed tomatoes, Italian seasoning, red pepper flake basil, oregano, salt and pepper to saucepan. Cover, reduce heat and simmer one hour, stirring occasionally.
  • Stir Romano cheese and set sauce aside.
  • Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
  • Serve sauce over hot pasta. Enjoy!

Portion= 1 cup of Sauce and 1 cup of Pasta Calories: 471 Fat: 19 Protein: 23 Carbs: 46

Breakfast Kolaches

Dough

  • 4 to 4-1/2 cups all-purpose flour
  • 1 package active dry yeast
  • 1/2 teaspoon nutmeg
  • 1 cup milk
  • 1/2 cup butter
  • 1/4 cup granulated sugar
  • 1 teaspoon salt
  • 2 eggs

Filling

  • 18 each 2 inch sausages
  • 1 (16 ounce) package frozen hash brown potatoes
  • 16 slices Cheddar cheese, halved

Directions:

  • Using a stand mixer and hook combine 2 cups of the flour, the yeast, and nutmeg; set aside.
  • In a medium saucepan heat and stir the 1 cup milk, the 1/2 cup butter, the granulated sugar, and salt just until warm (120 degree F to 130 degree F) and butter almost melts.
  • Add milk mixture to dry mixture along with the two eggs.
  • Turn mixer on low to medium speed for 30 seconds, scraping side of bowl constantly. Add remaining flour on low until all is absorbed and by touching the dough it is soft and moist but does not stick to your fingers when touched. Knead for 5 minutes.
  • Place dough in a lightly greased bowl, turning once to grease the surface. Cover; let rise in a warm place until double in size (for 1 to 1-1/2 hours).
  • On a lightly floured surface, punch down dough, and divide into 18 pieces. Roll pieces into balls. Arrange balls in a single layer on the prepared baking sheet, about 2 inches apart. Allow balls to rise 15 to 20 minutes.
  • Flatten balls, and make a depression in the center of each. Fill each with 1 piece of sausage, about 2 tablespoon hash browns, and ½ slice of cheese.
  • Bake 15 to 18 minutes in the preheated oven, or until lightly browned.

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