Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Breaded Pesto Tilapia November 28, 2010

Breaded Pesto Tilapia

Kathryn says: J and I drove back to our apartment this afternoon after a lovely Thanksgiving at home with the family. We decided to go grocery shopping tonight. While J searched for recipes to bring, I made a nice little advent wreath for the dinner table out of some Christmas tree branches I brought from home (pictured).  Today is the first day of advent, the four weeks of preparation for Christmas. And it’s beginning to look a lot like Christmas in our apartment. J and I decorated our fake mini tabletop Christmas trees. And I ended up making two other wreaths to hang on the doors and put a string of multi-colored Christmas lights up. We enjoyed lighting the first candle of the advent wreath at the dinner table. I cooked a quick dinner after we got back from Publix. J was quite impressed that I had dinner on the table within 20 minutes. I had picked up the tilapia from Publix, but hadn’t planned how to season it. When I got home, I glanced in the fridge and pantry and came up with this creation. It was flavorful and had great texture too. I’d definitely make it again.

Ingredients:

  • 2 tbs. olive oil
  • 4 small tilapia filets
  • 4 tsp. of pesto
  • 1/2 cup of bread crumbs
  • 1/2 cup shredded parmesan cheese
  • 1/2 tsp. sea salt
  • 1/4 cup smoked sun-dried tomatoes

Directions:

  1. Pour the oil into a large frying pan and heat on the stove top on medium-high heat.
  2. Put the filets in the pan and cook for a few minutes, until the bottom of the fish turns white.
  3. Flip the fish. Spread 1 tsp. of pesto on each filet. Cover the fish with bread crumbs. Top with parmesan cheese and sea salt.
  4. Flip the fish again to make sure the bread crumbs cook. Add the sun-dried tomatoes to the pan to heat them slightly.
  5. Cut the fish to make sure it is fully cooked. Remove fish from pan and serve with the breaded side up topped with the sun-dried tomatoes. Sprinkle extra parmesan cheese on top for taste.
  6. Serves: 2 with leftovers.
 

Brussels Sprouts with Bacon November 24, 2010

Brussels Sprouts with Bacon

Jamie says:  When I was little I asked my Dad, “Where does bacon come from?”  My Dad said, “Bacon is bacon.”  And that was that.  He knew I probably wouldn’t have eaten it anymore if I knew the source.  I’m glad he didn’t tell.  (This recipe was inspired by one I saw in Cooking Light magazine.)

Brussels Sprouts with Bacon

Ingredients:

  • 1.5 lbs Brussels sprouts
  • 4 slices center cut bacon, original naturally smoked (Oscar Mayer)
  • 4 cloves garlic
  • 1 1/2 Tbsp extra virgin olive oil (Filippo Berio)
  • 1/4 tsp salt
  • 1/8 tsp freshly ground pepper
  • 1/4 cup apple cider vinegar (White House)

Directions:

  1. Bring a pot of water to a boil with a vegetable steamer in it over high heat.  Meanwhile, wash Brussels sprouts.  Cut ends off of Brussels sprouts and then cut each sprout in half.  Place Brussels sprouts in the steamer, and place a lid on top of the pot.  Cook for about 12 minutes or until soft. 
  2. Meanwhile, cook 4 slices of bacon over medium heat in a frying pan for about 7 minutes.  Using a fork, flip bacon slices and cook for an additional 8 minutes.  Remove bacon from the pan and transfer it to a paper towel to drain.  Slice bacon into 1/4-inch pieces.
  3. Drain water and place Brussels sprouts in the pot on medium heat.  Using a garlic press, add crushed garlic to the pot along with olive oil, salt, pepper, and bacon.  Cook until Brussels sprouts are lightly brown (about 12 minutes), stirring frequently.  Reduce heat to low, add vinegar, and heat for about 3 more minutes, stirring occasionally.  Serves: 2.  Enjoy!

    Kathryn says these are the best Brussels sprouts she has ever had.  The bacon adds a nice smokey flavor and the vinegar gives it a little kick.

  • Nutrition note:  Not all bacon is created equally.  After spending a few minutes reading the Nutrition Facts labels of all the bacon packages at the grocery store, I chose Oscar Mayer original naturally smoked center cut bacon.  I mainly compared serving size, ingredients, saturated fat, sodium, and protein content.   Next time you’re at the store, try reading the label and comparing products. 
 

BBQ Tempeh Sandwich November 22, 2010

BBQ Tempeh Sandwich

Jamie says:  I had the best tempeh I’ve ever tried at a restaurant called New Deal Cafe.  It was a BBQ tempeh sandwich with crispy onions.  I haven’t had too much luck with tempeh, but I was tempted to attempt tempeh again. So I figured I would model my sandwich after my favorite.  Here’s my take on it:

BBQ Tempeh Sandwich

Ingredients:

  • 1 sweet onion, medium
  • 1 1/2 Tbsp extra virgin olive oil (Filippo Berio)
  • 1/8 tsp salt
  • 1/8 tsp freshly ground pepper
  • no-stick cooking spray, original (PAM)
  • 8 oz organic soy tempeh (Lightlife)
  • 1/2 cup honey barbecue sauce (Sweet Baby Ray’s)
  • 1/4 cup organic tomato ketchup (Publix Greenwise Market)
  • 1 cup parsley, fresh
  • 2 slices rosemary bread, fresh or frozen (farmers’ market at Haile Plantation)
  • 2 Tbsp real mayo mayonnaise (Kraft)

Directions:

  1. Heat a large saute pan on medium heat.  Thinly slice onion.  Add oil to pan, then add sliced onion, salt, and pepper.  Stir to mix.  Cook for about 35 minutes or until golden brown, stirring frequently. 
  2. Preheat oven to 350°F.
  3. Wash parsley and dry using a paper towel.  Remove long stems. 
  4. Meanwhile, heat a medium-sized pan over medium-low heat.  Cut tempeh into 1/2-inch slices.  Spray pan with no-stick cooking spray, add tempeh, and spray tempeh with cooking spray to coat.  Using a fork, mash tempeh.  Add barbecue sauce and ketchup to tempeh and continue to mash until tempeh is broken up and is well mixed with sauce.  Heat for about 10 minutes, stirring frequently.  Reduce heat to low, stirring occasionally, and heat until onions are done.
  5. Place bread in pre-heated oven and toast until golden brown (about 15 minutes for frozen bread)- checking frequently.
  6. Assemble sandwiches- place tempeh on one slice of bread, followed by sautéed onions, and fresh parsley.  Spread mayo on other side of bread and place on top of parsley.  Serves: 2.  Enjoy!

Absolutely delicious.  We liked the nutty texture and sweet BBQ taste.  I will definitely make this again.

Nutrition note:  Tempeh is made from soybeans.  One serving (4 oz) of Lightlife Organic Soy Tempeh has 12 g of fiber (about 50% of the daily value), 22 g of protein (about 45% of the daily value), is low in sodium, and is a good source of iron and calcium.

 

Red Pepper and Pesto Flatbread November 20, 2010

Red Pepper and Pesto Flatbread

Kathryn says: I opened the fridge and discovered that J had bought us pesto and cream cheese to share. I thought of this tasty combination for lunch…

 
Ingredients:
  • 1/4 red pepper (cut into 6 strips)
  • 2 tbs. pesto
  • 2 tbs. cream cheese
  • 2 pieces of flatbread (I used a Nature’s Own 100% Whole Wheat Sandwich Round)

Directions:

  1. Open bun.
  2. Spread 1 tbs. of cream cheese on each piece of bread.
  3. Spread 1 tbs. of pesto on each piece of bread.
  4. Put 3 slices of red pepper on each piece of bread.
 

Fruit and Yogurt November 19, 2010

Fruit and Yogurt

Kathryn says: There’s nothing like a good fruit salad for breakfast, especially on vanilla yogurt. This simple combination of crunchy and creamy is sure to wake up your taste buds to a sweet morning.

Ingredients:

  • 3 strawberries
  • 1/2 red plum
  • 1/4 green apple
  • 6 red grapes
  • 2/3 cup vanilla yogurt (I used Dannon)

Directions:

  1. Wash fruit and cut it into bite-sized pieces.
  2. Pour yogurt into bowl. Top with fruit.
 

Seasoned Zucchini November 17, 2010

Seasoned Zucchini

Kathryn says: For dinner, I made the veggie to complement J’s chicken tenders (see post below). The zucchini was quick and simple to prepare, and great hot out of the oven.

Seasoned Zucchini

  • Ingredients:
  • 3 medium zucchini
  • Cooking spray (Pam)
  • 1/2 tsp. cumin or curry (I did half the pan with each)
  • 1/2 tsp. sea salt
  • 1/2 tsp. oregano
  • 1/2 tsp. thyme
  • 1/2 tsp. rosemary

Directions:

  1. Wash and quarter zucchini.
  2. Lay zucchini on a pan, and spray with cooking spray.
  3. Sprinkle spices.
  4. Bake in the oven at 450 degrees for about 20-25 minutes. Remove when slightly crispy.
 

Crispy BBQ Chicken Tenders November 16, 2010

Crispy BBQ Chicken Tenders

Jamie says:  K and I went to a tough total body class at the gym, and then enjoyed a late night dinner together.  I was excited to try this new recipe which is based on EatingWell magazine’s BBQ Chicken Tenders recipe.  Of course, I slightly modified it.  Our friend Laura came by and got to enjoy the chicken tenders, too.  I have to say, we all enjoyed them, and they definitely won my gold seal of approval.

Crispy BBQ Chicken Tenders

Ingredients:

  • 1 cup prepared BBQ sauce (we used Sweet Baby Ray’s- 1/2 cup Hickory & Brown Sugar Barbecue Sauce and 1/2 cup Honey Barbecue Sauce)
  • 2 Tbsp Dijon mustard (Publix)
  • 1 1/4 lb boneless chicken tenderloins (Publix)
  • 1/2 cup all-purpose flour (Publix)
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 2 large eggs (4-grain omega 3)
  • 1 1/2 cup whole wheat coarse dry breadcrumbs (Ian’s Panko breadcrumbs whole wheat style)
  • cooking spray (PAM)

Directions:

  1. In a large bowl, combine BBQ sauce, mustard, and honey.  Set aside 3/4 cup in a small bowl and place in the refrigerator.
  2. Rinse chicken and pat dry with a paper towel.  Add the chicken to the large bowl with BBQ sauce, stab chicken pieces a few times with a fork, and mix to coat.  Marinate in the refrigerator.
  3. Meanwhile,  preheat oven to 450°F.  Coat a large baking sheet with cooking spray.  Combine flour, salt, and pepper in a shallow bowl.  In a second shallow bowl, lightly beat eggs.  In a third shallow bowl, add breadcrumbs. 
  4. Remove marinated chicken from refrigerator.  One by one, coat each tender with flour, then egg, and then breadcrumbs by rolling the chicken in each of the three bowls.  Place the tender on the baking sheet.  Continue until all tenders have been coated.
  5. Bake for 10 minutes.  Flip each tender over and continue baking for about 10 minutes or until the outside is crispy and its thoroughly cooked.  Serve with reserved sauce for dipping.  Serves: 3.  Enjoy!

Absolutely amazing!  This recipe is definitely a new favorite!  The chicken tenders are so crispy and the breading is nice and thick.  And the sauce is killer.

  • Nutrition note:  Make healthy versions of those foods that aren’t so good for you.  Instead of chicken tenders at a fast-food restaurant, make your own.  This recipe uses whole wheat breadcrumbs and omega-3 eggs and is not deep-fried.