Bobby Deen with Flywheel Founder Ruth Zuckerman
Last week while were exploring all of the delicious events at the South Beach Wine and Food Festival, we were anxious to temper all the indulgence with a good exercise session. Luckily, we had the opportunity to attend a charity Flywheel (www.flywheelsports.com) ride that burned off loads of calories. This special event was designed to benefit Blessings in a Backpack (www.blessingsinabackpack.org), an organization which helps to feed underprivileged children on the weekends. This incredible charity is a focus of Paula Deen and her two sons, Bobby and Jamie.
Flywheel is an indoor cycling class that kicks it up a notch by adding in the element of competition. A handy device is attached to the bike that displays your resistance levels, rpm’s and even tallies your “score” at the end of your workout. In addition, there are weighted bars used to give you a total body workout, while many indoor cycling classes only work out your legs. As fitness enthusiasts, we are always looking for new and exciting workouts and we were thrilled to try Flywheel for the first time.
Food Network star and author Bobby Deen (From Mama’s Table to Mine) led the charge as the riders took their seats for an intense Flywheel session. The music pumped as we cycled our hearts out for 45 intense minutes.
At the end of our amazing workout we received an autographed copy of Bobby’s new cookbook (From Mama’s Table to Mine) and learned how he has taken off 25 pounds. He works at being healthy and fit every day and has been able to create delicious flavorful Southern dishes at 350 calories or less.
Bobby says that he had the ultimate critic “taste test” the recipes. The critic, Mama Paula Deen, gave the book her seal of approval and now we all get to enjoy “Southern deliciousness” in a healthy fashion.
The following are two of our Southern faves from Bobby's cookbook: From Mama’s Table to Mine, that we can now cook and eat “without the guilt. ”Nothing is more “Southern” than fried chicken and Bobby Deen’s oven fried version doesn’t disappoint.
Bobby Dean and Josh Capon
CRISPY OVEN FRIED CHICKEN
- 1/3 cup 1% buttermilk
- ¼ cup finely chopped fresh chives
- 1 tsp. Dijon mustard
- ¼ tsp. hot sauce
- 4 bone-in chicken breasts ( about 12 ounces each)
- ½ tsp. salt
- ½ tsp. freshly ground pepper
- ½ cup dried breadcrumbs
In a medium bowl, whisk together the buttermilk, chives, mustard and hot sauce. Remove the skin from the chicken breasts, add them to the bowl and let them soak for at least 30 minutes to overnight.
Preheat the oven to 425 degrees F. Spray a rimmed baking sheet with cooking spray.
Remove the chicken from the marinade and season with salt and pepper. Place the bread crumbs in a wide, shallow bowl. Dip the chicken into the bread crumbs and toss well to coat. Place the chicken on the prepared baking sheet. Spray the chicken generously with cooking spray and baked until it is just cooked through, 25 to 30 minutes. Serves 4
Only 342 Calories per serving. YUM!
We love “Chicken Fried Steak” on our trips down south, but always feel the need to do a double exercise session and starve for two days after eating it. Bobby Deen delivers this awesome dish at only 300 calories per serving, so indulge.
CHICKEN FRIED STEAK WITH CREAM GRAVY
- ¼ cup all purpose flour
- ¼ cup 1% milk
- 1 large egg, slightly beaten
- hot sauce to taste
- 3 cups corn flakes, crushed
- 2 teaspoons The Lady’s House Seasoning
- 4 cube steaks ( 4 ounces each)
- 1 tablespoon cornstarch
- ½ cup low-sodium beef broth
- ¼ cup fat free half and half
- fresh ground pepper to taste
Preheat the oven to 400 degrees F. Spray a rimmed baking sheet with cooking spray.
Pour the flour onto a dinner plate. In a shallow bowl, whisk together the milk, egg and a few dashes of hot sauce. Place the corn flakes, seasoned with 1 teaspoon House seasoning, on a second dinner plate.
Season the steaks with the remaining 1 teaspoon House Seasoning. Dredge them in the flour, shaking off any excess, then dip them into the egg mixture, letting any excess drip off. Finally, dredge them in the crushed corn flakes, pressing lightly to help the flakes adhere.
Place the steaks on the prepared baking sheet. Bake until cooked through for 15 minutes.
Meanwhile, in a small cup, mix the cornstarch with 1 tablespoon of the beef broth and stir until the cornstarch is dissolved. In a small saucepan, combine the cornstarch mixture with the remaining beef broth and the half and half. Bring to a boil over medium- high heat, stirring frequently. Let the gravy boil, stirring constantly, until thickened, about 2 minutes. Season generously with pepper and serve the steaks smothered in the gravy. Serves 4
ENJOY GUILT FREE!
For more recipes, click on Bobby Deen's fantastic cookbook to purchase.
Charlotte Goldblatt and Leslie Goldblatt
RAISE YOUR SPIRITS AND GET THE DISH!