Fish so good, it made me smile November 11, 2009

Breaded Tilapia with Anchovies, Artichoke Hearts, Black Olives, and Parmesan Cheese

Jamie says:  Sunday night is fish night.  After attending  a Zumba dance class, I was in need of  a quick meal so that I could get to studying for my Proteins and Amino Acids exam.  So I quickly whipped up this fish and added it to Kathryn’s fabulous zucchini, which she kindly left on the stove for me.  It was so quick and easy- and most importantly, so DELICIOUS.  To make this Heavenly fish, I put a piece of tilapia in a pan with Smart Balance Omega Buttery Spread (made with extra virgin olive oil).  I then added Ian’s Panko Breadcrumbs (Italian style).  After flipping the fish, I added 2 anchovies (King Oscar flat anchovies), lots of artichoke hearts (Vigo brand, canned and quartered), and some black olives (Publix small).  Lastly, I sprinkled Publix Parmesan shredded cheese on top.  The golden brown fish was tender, flakey, and moist.  The bread crumbs melded the buttery and salty flavors together.  This fish dish had the perfect medley of flavors.  The meal had me scraping plate for more, and I left the table with a smile…it was that good!

Nutrition Note:  Smart Balance Omega Buttery Spread is a good substitute for butter.  It has omega 3 fatty acids which are protective against cardiovascular disease.  The spread also has added vitamins including vitamin D, which is important for bone health and decreasing the risk of many chronic diseases.  (Just don’t overdo it, because it is still a source of fat.)

Italian Dinner for 3 November 8, 2009

Italian Dinner for 3Whole Grain Pasta with Onion and Sausage Red Sauce and Broccoli

Whole Grain Pasta with Onion and Sausage Red Sauce and Broccoli

Jamie says: Kathryn has been sick this week, so I told her I would cook her a nice pasta dinner last night.  I invited Eric to join us, too.  After swim practice, I began to cook.  Although it was a Friday evening, it felt like Sunday because the house smelled like red sauce…reminding me of Sunday evenings at my Grandma’s house.  I cooked the red sauce in my Grandma’s Grandmother’s skillet!  As I was cooking, Kathryn was playing recordings of her singing.  It was very pleasant.  Dinner was whole grain pasta with onion and sausage red sauce with oven toasted broccoli.  To make the dinner, I first chopped fresh broccoli and added olive oil, Italian seasoned sea salt, and pepper and baked in the oven for about 45 minutes at 350 degrees.  I then boiled a box of Barilla whole grain rotini until it was soft.  To make my sauce, I first sauteed chopped onions (from Mom and Dad’s trip to Georgia) with extra virgin olive oil in my special skillet.  I then added chopped sausage- cooking until the meat was done.  Finally I added, a large can of Hunt’s Whole tomatoes (I cut these into smaller pieces) and 1 can of Contadina Organic tomatoe sauce (thank you Mom for sending us that whole case).  I added dried basil and parsley to the sauce, too.  To serve, I topped the pasta with the sauce and then the broccoli.  We had a little fresh basil and parsley growing, so I added that on top.  Kathryn was raving over it and Eric liked it, too.  (I think Grandma’s skillet deserves some of the credit, too.)  It was a nice and relaxing Friday night. 

     Nutrition note: The whole grain pasta is an excellent source of fiber.  Fiber helps keep you full.

Chicken Soup October 12, 2009

Chicken and Rice Soup with Greens and Beans with Homemade Croutons

Jamie says:  I made chicken soup tonight.  I called my Mom for a little advice on how to make the soup and found out that she was also making chicken soup for dinner.  Like mother, like daughter.  My chicken soup reminded me of something that my Grandmother makes because she cooks with “whatever falls out of the fridge.”  And I do have to give credit to my Mom for sharing her outstanding crouton recipe with me.  My Mom’s famous crouton recipe calls for cubes of loaf bread, olive oil, sea salt, and pepper.  To make the soup, I put the following in a big pot: chicken stock, brown rice, kidney beans, frozen spinach, frozen chicken breast, garlic, celery leaves and stalks, and frozen sauteed mushrooms and onions that I made another day.  To season the soup, I added thyme, oregano, basil, and sea salt.  I topped the soup with a handful of homemade croutons.  Kathryn and I really enjoyed dinner.  It was a tasty, healthy, and hearty meal.

Nutrition note:  Kidney beans are an excellent source of folic acid.

Taco Night- Always a Good Night October 2, 2009

Chicken Tacos

Jamie says: I’ve always enjoy taco night!  When we were younger, taco night was a night when we had Coca Cola with dinner.  I cooked the chicken in Publix taco seasoning mix, while K got all the toppings ready.  We added Publix salsa, shredded Publix 2% cheddar cheese, spinach, olives, artichokes (canned), and low fat sour cream to our whole wheat tortillas.  I was surprised to find that the tortillas also had calcium added to them.  Taco dinner was great, just like when we were younger.  And the leftover meat made for a nice sandwich, too.

Nutrition note: Look for tortillas that have added calcium.  Cheese also has calcium.  Calcium helps build strong bones.

Fantastic Fish & Fennel, Perfect Potatoes September 20, 2009

Tilapia with Salsa, Baked Fennel, and Parsley Potatoes

Kathryn says: J and I went to Publix today, which usually means we’re having fresh fish for dinner.

We brought home fresh tilapia and got creative with some impromptu cooking when dinner time hit.

I sprayed a frying pan with Pam and put the tilapia on the stove on medium-high heat.  Then, I poured about half a container of Publix mild salsa, some canned artichokes, and Publix canned black olives on top.  I also ground fresh black pepper and sprinkled ripped parsley (fresh from our plant) on top.  I cooked it until the bottom turned white and then flipped it to finish cooking.

Jamie chopped up a bag of Red Gold potatoes.  I threw them in a Pyrex pan and drizzled (okay, drenched) them in extra virgin olive oil and sprinkled them with sea salt, rosemary, thyme and fresh ground pepper.  I tossed them up and put the pan in the oven on about 375 degrees for about 40 minutes.

We got the fennel recipe from a chef who posted on our blog a few months ago.  Thanks for the suggestion!  Jamie washed the fennel and chopped it into pieces.  She put the pieces on a cookie sheet and I went to work covering them in extra virgin olive oil, sea salt, rosemary, thyme and fresh ground pepper.  We put those in the oven with the potatoes for about 30 minutes.

We ate by candlelight and a pretty pink hibiscus flower I picked on my walk home from the tennis courts today.  We were both impressed with the tender fish and its flavorful sauce, the refreshing licorice taste and soft texture of the fennel, and the soft, hot parsley potatoes.  J said the fish was “Carrabba’s quality.”  We certainly do cook best together!  It must be the synergy of the sisters.

Sunday Sauce September 14, 2009

Whole Wheat Penne with Shrimp, Red Sauce, and Parmesan Cheese

Jamie says:  Grandma gave me a frying pan this summer.  It wasn’t just any frying pan, though.  It was her Italian Grandmother’s!  I keep thinking about what this pan has “seen” and been through.  Last night, I used it to make  a nice Sunday meal for Kathryn and me- shrimp with red sauce (canned tomato sauce, canned diced tomatoes, fresh garlic, and fresh basil from our little window-sill herb pot) served over whole wheat penne pasta and topped with shredded parmesan cheese.  My Grandma used to make pasta with red sauce every Sunday for her family (hence the name Sunday Sauce).  Kathryn and I really enjoyed our rendition of the meal.  It was a nice Sunday and the perfect end to the fun weekend.

Dinner in the New Oven September 11, 2009

Chicken Strips with Baked Asparagus and Eggplant

Jamie says:   A new oven was delivered to our apartment.  It’s new, white, clean, and small like the last one, but at least we can read the dials on this one (imagine trying to heat an oven to 325 degrees without numbers on the dial).  Our first dinner on the new stove was chicken breast cut into strips with Grey Poupon Country Dijon mustard, baked asparagus with extra virgin olive oil (EVOO), sea salt, crushed rosemary, red pepper flakes, and freshly ground pepper, and baked eggplant with EVOO, basil, oregano, and garlic salt.  The only problem we ran into- the large baking sheets were slightly too big for the oven oven.  Despite this little dilemma, the food cooked, and we ate happily at our table.  (We’ve since bought medium-sized baking sheets.)

Nutrition note: Asparagus is a source of folate.

Open-faced Egg Sandwich September 11, 2009

Open-faced Scrambled Egg Sandwich

Kathryn says: Since I had a volunteer event at noon today, I needed an early lunch.  What better than an egg sandwich to bridge the gap between morning and afternoon? 

I sprayed a frying pan with Pam, cracked an egg into the pan, scrambled it on the stove on medium-high heat, and continued cooking it while adding chopped tomatoes and onions, red pepper pieces, a slice of meunster cheese ripped into little pieces, oregano, rosemary, and fresh basil leaves. 

Then, I piled it all on a nice, soft piece of Pepperidge Farm’s 12 Grain bread and ate it open-faced with a fork.  I added ketchup too.  It was delicious!

I’m addicted to this Chocolate Banana Milk Shake September 10, 2009

Chocolate Banana Milk Shake

Cheerios with Chocolate Banana Milk Shake

Jamie says:  I’m addicted to this chocolate banana milk shake.  I began making them this summer, and I just can’t seem to get enough of them.  They’re amazing, healthy, and easy.  What could be better!  I just add 2 ice cubes, 1 large banana, and about 1 tablespoon Hershey’s Special Dark Cocoa to my Bella Cucina Rocket Blender and fill the cup to the max line with skim milk.   It makes for the perfect breakfast, too.  Just add Cheerios- and you have a delicious breakfast!  You’ve got to try one…

Nutrition note:  One Tbsp of the Hershey’s Special Dark Cocoa has only 5 calories, no sugar, antioxidants, and 10% of the daily value of iron!

P.S.  Thanks for the early birthday present (my awesome Bella Cucina blender), Aunt Angi and Uncle Rick!

Guac – It’s Simple September 9, 2009

Guacamole with Terra Exotic Vegetable Chips

Kathryn says:  After a light dinner, I felt like whipping up a late-night snack – guac and chips.

I was inspired by a nearly-rotting avocado in the fridge and a classmate who said her favorite food is guacamole, but she doesn’t know how to make it.

I simply cut some avocado out of its skin, diced some tomatoes, and put them in a bowl.  Then, I added garlic salt and pepper, and mashed it all together with a fork.  Voilà!  It’s guacamole.

I had mine with crunchy Terra Exotic Vegetable Chips – the new Exotic Harvest Sweet Onion edition.

See, it’s simple and delicious.  Other modifications include adding olive oil or lemon juice.