Daytime Recipes Urban Cuisine - WFLA News Channel 8

Daytime Recipes Urban Cuisine

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Chef John Saxton has taken soul food and made it healthy! His cookbook "Urban cuisine" makes it easy.

Earthy, Fruity, Nutty Mix

  1 ounce Prunes

 ½ ounce Craisins

 ½ ounce Raisins

 ½ ounce Almonds

 ½ ounce Pistachio Nuts

 ½ ounce Granola

This naturally sweet and delicious combination of fruits and nuts supplies many essential vitamins and minerals for numerous health benefits. Craisins helps the immune system to ward off different types of infections including urinary tract infections. Craisins, prunes, raisins and almonds contain calcium which is great for healthy bones and teeth and plays an important role during pregnancy. Prunes contain loads of antioxidants that protect the body from free radical damage while raisins, prunes and pistachio nuts contain potassium, which helps to reduce swelling and lowers blood pressure. Granola and craisins are excellent for the cardiovascular system. And, granola is an oat which is a good source of fiber, lowers blood cholesterol and reduces the risk of cardiovascular disease.
Sautéed Cajun Spicy Chicken


 8 ounces chicken breast   boneless, skinless,  butterfly cut, 1" thick

 1 tablespoon vegetable oil

 1 pinch Cajun seasoning

 1 pinch cayenne pepper

 1 pinch Italian seasoning

 1 pinch chili powder

 1 pinch paprika

1.    Mix all the seasonings together in one container. Season both sides of the chicken breast.

2.    Preheat fry pan on med heat. Put oil in the fry pan.

3.    Place chicken on top of the oil and cook 4 minutes.

4.    When the edges of the chicken began to turn brown and the juices began to come out of the chicken, turn over chicken. It should have a slight red color.

5.    Cook this side for an additional 2 minutes or until the center is cooked through.  Internal temperature must be 165F.

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