We nomads are currently living in our Harrisonburg home deep in the heart of Virginia, in those regards here is a good southern meal that will stick to your bones because nothing says the south like Cast Iron Corn Bread.

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Butter Beans

1 bag Lima Beans
4 Pieces of Applewood Smoked Bacon
Spring fresh Rosemary (Dill or Oregano will work if you prefer those flavors)
Salt and pepper to taste
  1. Soak Lima Beans overnight in large bowl covering with liquid 1 inch above beans. Water works or if you want flavor I prefer beef broth.
  2. Rinse beans, boil in broth or water until soft or about 30+mins.
  3. Drain beans, shells are okay to eat.
  4. Chop 4 pieces of bacon and cook in skillet until crispy.
  5. Toss butter beans in bacon lardons and grease.
  6. Sprinkle with fresh herbs, season with salt and pepper.

“Lima beans are cholesterol-lowering fiber, as are most other legumes. Lima beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, lima beans provide virtually fat-free high quality protein. Lima beans’ soluble fiber helps stabilize blood sugar levels while providing steady, slow-burning energy.”

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Blackened Chicken

Heat Cast iron Skillet 5 mins on Med

Pre heat oven 350

Clean 2 breast of chicken and pat dry with paper towel.

Mix

-1 tsp Paprika
-1 tbsp Italian seasoning
-1 tsp fennel
-1 tsp pepper
-1 tsp of seasoning salt (less sodium than salt)

Dredge Chicken Breast in seasoning.

Cook Chicken 2 mins each side in cast iron and WITH OVEN MITT place cast Iron in Oven for 5 mins, flip breast and 5 mins more. Cook until juices run clear & center is white.

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Cast Iron Skillet Corn Bread

Ingredients

-1/2 cup coarsely ground cornmeal
-1 1/4 cup all-purpose flour
-1/2 cup granulated sugar
-1/2 tsp salt
-2 tbsp baking powder
-1/4 tsp vanilla extract
-2 eggs, lightly beaten
-1/2 cup water
-1/3 cup canola oil
-1/3 cup dry milk
-1 tbsp butter, melted

Preheat the oven to 425 degrees.

Heat 9-inch cast iron skillet while making batter.

Sift together the cornmeal, flour, sugar, salt, baking powder, and milk powder. Whisk in the vanilla, eggs, water and oil.

Carefully remove the hot skillet from the oven. Reduce oven temperature to 375 degrees F.

Baste bottom and sides of the hot skillet with the butter.

Pour batter into the skillet and place it in the center of the oven.

Bake until center is firm, 20 to 25 minutes. Cool 10 to 15 minutes & serve warm in skillet.

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