Two Sisters, One Kitchen

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

Salad with Citrus December 30, 2010

Salad with Citrus

Jamie says:  My family does a big Christmas Eve party every year.  By now, we have our Christmas Eve menu pretty much set, but every once in a while we swap something out or add something new.  This year, we switched up the salad (and a couple of other recipes).  I suggested a salad with citrus based on the Basic Citrunette salad dressing recipe I found from the Florida Department of Citrus. 

Salad with Citrus

Ingredients:

  • 1/2 cup orange juice
  • 1/4 cup white wine vinegar
  • 1/2 tsp salt, coarse
  • 1/2 tsp Dijon mustard
  • 1 tsp garlic
  • 1/2 cup olive oil
  • 1 pink grapefruit
  • 1 white grapefruit
  • 2 tomatoes
  • 1 red onion
  • 16 oz lettuce, pre-washed

Directions:

  1. To make dressing:  Mince garlic.  Mix orange juice, vinegar, salt, mustard, and garlic with an immersion blender (or food processor, blender, fork, or wire whisk).  Slowly add the oil while mixing.  Refrigerate dressing until ready to use.
  2. Wash grapefruits, tomatoes, and onion.  Section grapefruits and slice each section into bite-sized pieces.  Cut tomatoes in half, and cut each half into quarters.  Cut onions into thin slices. 
  3. In a large bowl, toss lettuce, grapefruit, tomato, onion, and dressing.  Serves: ~12.  Enjoy!

Light and refreshing.  A great side to go with heavier holiday foods.

  • Nutrition note:  Citrus contains vitamin C.  Among other important roles, vitamin C functions in the body as an antioxidant- meaning that it helps prevent free radicals from causing damage to cells and tissues.
 

Cream Cheese Spice Cakes December 26, 2010

Cream Cheese Spice Cakes

Kathryn says:  Mom and I made these gluten-free Cream Cheese Spice Cakes to bring to a holiday party we were invited to.  The cakes were extra-moist and tasty. And the icing (my grandma’s recipe) made them irresistible. I had seconds.

Ingredients:

  • For cake:
  •  2 packages Simply Organic Pumpkin Cake Mix (they’re gluten-free)
  • 1/2 cup apple sauce
  • 1 cup light sour cream
  • 1 cup water

For icing:

  • 4 oz. cream cheese
  • 1/2 tbs. milk
  • 1/2 tsp. vanilla
  • 2 1/2 cups confectioner’s sugar

 

Directions:

For cakes:

  1. Preheat oven to 350 degrees.
  2. Lightly grease two 12-count muffin pans. (We used rectangular ones.)
  3. Mix all cake ingredients together in a medium bowl.
  4. Pour into muffin pans and bake 20-25 minutes until center tests done with a toothpick or knife.
  5. Remove from pans and cool completely

For icing:

  1. Mix all icing ingredients together.
  2. Pour into piping bag (or Ziploc bag and cut the tip).
  3. Pipe a generous amount of icing onto each cake, about one or two tablespoonsful.
 

Cornmeal-Crusted Chicken Tenders with Berry Mustard Sauce December 21, 2010

Cornmeal-Crusted Chicken Tenders with Berry Mustard Sauce

Jamie says:  I received a jar of homemade blueberry preserves for helping with a canning workshop at school (it was part of my teaching assistant duties).  Canning can be dangerous if not done properly, but the class was led by the same lady who taught the ServSafe (food safety) course in my undergraduate years, so I felt pretty safe. I used the blueberry preserves in a Eating Well magazine recipe I slightly modified.

Cornmeal-Crusted Chicken Tenders with Berry Mustard Sauce

Ingredients:

  • 1/2 cup blueberry preserves
  • 1/2 cup strawberry preserves
  • 1 1/2 Tbsp spicy brown mustard
  • 2 tsp honey
  • 1 lb chicken tenderloins
  • 1/4 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1/4 cup cornmeal
  • 2 Tbsp extra virgin olive oil

Directions:

  1. In a small serving bowl, mix blueberry preserves, strawberry preserves, mustard, and honey.  Refrigerate.
  2. Place cornmeal in a bowl, set aside.  Rinse chicken tenders and pat dry.  Sprinkle chicken tenders with salt and pepper.  Dip chicken in cornmeal and toss to coat. 
  3. Heat oil in a large nonstick skillet over medium-high heat.  Reduce heat to medium and add the chicken, turning once or twice until browned and cooked through, about 8 minutes total.  Serve chicken tenders with berry mustard sauce.  Serves 2, with leftover sauce.  Enjoy!

Tasty!  Kathryn (and I) really enjoyed the sauce.

Nutrition note:  When choosing a fruit spread (jelly, jam, or fruit preserves), look for products made with the whole fruit and fruit juice and no added sugar.

 

Three-Bean Vegetarian Chili December 18, 2010

Three-Bean Vegetarian Chili

Jamie says:  We had a small dinner party with a couple of our neighbors last Sunday.  It was really nice.  We chatted for hours over a mexican themed dinner of chips and salsa, Mexican lasagna, salad, green beans, beets, and the following recipe from Cooking Light magazine, which I modified it slightly.  Dessert was cookie exchange cookies (I still have more in the freezer) and Christmas cookies made by some kids in the Big Brothers Big Sisters program.  It was so tasty and so enjoyable that we’re already looking forward to the next dinner.

Three-Bean Vegetarian Chili

Ingredients:

  • 2 red bell peppers
  • 1 3/4 cup sweet onion
  • 3 Tbsp extra-virgin olive oil
  • 2 tsp ground cumin
  • 1 tsp crushed red pepper
  • 1 tsp paprika
  • 1/2 tsp salt
  • 4 cloves of garlic
  • 2 cups vegetable broth
  • 1 1/2 lbs butternut squash
  • one 28-oz can tomatoes, diced
  • one 15.5-oz can pinto beans
  • one 15.5-oz can cannellini beans
  • one 15.5-oz can red kidney beans
  • 1 bunch green onions

Directions:

  1. Line a baking sheet with aluminum foil.  Preheat oven to broil.  Wash bell peppers and cut in half length-wise.  Discard stem, seeds, and white membranes.  Place bell pepper halves skin-side up on the baking sheet.  Broil for about 14 minutes or until blackened (it’s ok if the tops looks slightly burned).  Using a fork, place pepper halves in a glass storage container with a lid.  Let stand for 15 minutes.  Peel burned skin off, and then chop the pepper.
  2. Chop onions.  Thinly slice garlic.  Add oil to a large pot over medium-low heat, and add onions.  Cook for about 15 minutes, stirring frequently.  Wash, peel, and cube butternut squash.
  3. Stir in cumin, crushed red pepper, paprika, salt, and garlic to the large pot.  Cook for about 3 minutes, stirring occasionally.  Add bell pepper, broth, squash, and tomatoes (undrained); bring to a simmer (a low boil), and cook 20 minutes, stirring occasionally.  Drain and rinse canned beans.  Add beans to pot; simmer 25 minutes.  Meanwhile, rinse and thinly slice green onions.  Reduce heat of chili to low until ready to serve.  Serves: 6 (1 1/2 cup serving size).  Enjoy!

Flavorful. I really liked the addition of the butternut squash.  The red pepper flakes added some  spice.  The dish went nicely with my the delicious mexican lasagna my neighbor Maria made.

  • Nutrition note:  Beans, beans beans.  Beans make a good meat substitute because they have no fat or cholesterol and have lots of fiber. 
 

Sausage and Veggie Stir Fry December 16, 2010

Sausage and Veggie Stir Fry

Jamie says:  During the last few days (and hectic) days of school, I needed a quick, substantial, and transportable dinner to take with me (on my bike) to the dietetics lab.  In a hurry, I made a Sausage and Veggie Stir Fry with the ingredients I had in the refrigerator.   

Sausage and Veggie Stir Fry 

Ingredients:

  • 4 small heads of broccoli
  • 1 sweet onion
  • 1/4 cup extra virgin olive oil
  • salt
  • freshly ground pepper
  • 1/2 lb (~2 links) mild Italian sausage
  • 1 cup Uncle Ben’s Whole Grain Fast & Natural Instant Brown Rice
  • 1 3/4 cups water
  • 1 package sugar snap peas
  • 1 red bell pepper
  • sea salt

Directions

  1. Preheat oven to 375°F.  Wash broccoli and onion.  Cut the stalk off broccoli, and discard.  Cut broccoli heads into medium-sized pieces (a little bit larger than bite-sized).  Cut onion in half, and then cut each half into about 6 slices.  Divide broccoli and onion into two 13 x 9″ baking dishes.  Add olive oil, salt, and freshly ground pepper.  Cook for about 40 minutes or until lightly brown.
  2. Meanwhile, mix rice and water in a medium-sized pot.  Bring to a boil; reduce heat to medium-low; and cover.  Simmer for 10-12 minutes or until water is absorbed.  Remove from heat.
  3. Wash bell pepper and sugar snap peas.  Slice bell pepper into strips, and cut strips in half.  Cook in a steamer basket (with water in the bottom of the pot) for about 16 minutes or until softened.  (Note: do not cook too long or the veggies lose their color).
  4. Heat a frying pan on medium heat.  Rinse sausages, slice, and add to pan.  Cook for about 10 minutes, until done, stirring frequently.
  5. Add baked veggies, steamed veggies, and sausage to the rice pot.  Stir well.  Sprinkle with sea salt.  Serves: 2.  Enjoy!

Mission accomplished!  Dinner was a well-balanced and delicious meal.  The combination of sausage, vegetables, and rice was great.  The sausage added so much flavor. 

  • Nutrition note:  Use (or request) brown rice instead of white rice.  One cup of cooked brown rice has 100% of the daily whole grain recommendation of 48 grams of whole grains per day!
 

Cooking with Children- Spaghetti & Turkey Meatballs with Honey Mustard Spinach Salad December 14, 2010

Spaghetti & Turkey Meatballs with Honey Mustard Spinach Salad

Jamie says:  Yesterday was my last visit with my “little sister,” a first grader from the Big Brothers Big Sisters program.  Last week I told my “little” that we would be cooking together for our last visit.  I asked her what she wanted to make and that we could brainstorm (she practiced her writing and spelling skills by writing the ideas on a list.  “Cake, cookies, brownies, cupcakes!” she exclaimed.  I let her write these down without judgment.  Since we were in the library, I suggested we look at the cookbooks.  We found the cookbook section, and we picked out some cookbooks together.  She made a big stack and proudly carried them back to our table (she wanted to carry them all by herself- no helping her on this one).  I then told her that the recipe had to have two requirements.  “What’s that?” she said.  I told her what requirements are and then told her the two requirements for our recipe were that the food had to 1) taste good and 2) be healthy.  I asked her what the requirements were and she repeated them back to me.  Good.  She got it.  She laid out all the cookbooks on the table, picked one up, and started reading it from page one, flipping through page by page- what a patient kid.  She even flipped through the dessert pages saying “we already have cake (or cookies, brownies, or cupcakes) on our list.  “Here’s the rest of her list: hamburger, salad (yes, salad!), nacho fiesta, turkey (now we’re talking), froot salad (those darn Froot Loops are teaching kids how to spell fruit wrong), grilled cheese, spaghetti, pizza, and smoothies.  Wow!  I was so impressed.  To go from dessert foods to healthier options is quite an accomplishment.  I told her I would surprise her next week by picking something from her list.  I chose three- salad, turkey, and spaghetti.

Spaghetti & Turkey Meatballs with Honey Mustard Spinach Salad

Ingredients:

  • ~4 oz Barilla whole grain spaghetti
  • 2/3 lb ground turkey breast
  • oregano
  • basil
  • parsley
  • salt
  • pepper
  • nonstick canola cooking spray
  • one 8-oz can Contadina sauce 
  • ~1 Tbsp parmesan shredded cheese
  • 1 vine-ripened tomato
  • ~2.5 cups spinach
  • ~12 baby carrots
  • ~3 Tbsp Bolthouse Farms honey mustard creamy yogurt dressing

Directions:

  1. Sanitize counters.  Wash hands (now and frequently).  Set table.
  2. In a medium pot, bring water to a boil over high heat.  Once the water is boiling, add spaghetti.  Cook for 8 minutes.  Drain spaghetti.
  3. Meanwhile, pour herbs, salt, and pepper in ground turkey (if cooking with a child, let the child decide how much, without measuring, except for the salt).  Using clean hands, mix well.  Make 10 small meatballs.  Spray a large pan with non-stick cooking spray, place on a large burner on medium heat.  Add meatballs to the pan, and cook for about 4 minutes or until lightly browned.  Flip meatballs and cook the other side for another 4 minutes or until done- cooked throughout.  Leave meatballs in pan and reduce heat to low.
  4. Meanwhile, wash hands and prepare the salad by slicing the tomatoes using a plastic knife (help the child).  Cut the baby carrots in half using a metal serrated knife (adult role).  Assemble the salad on individual plates by allowing each person to determine how much spinach he or she wants, followed by tomatoes, then carrots.  Right before eating, add salad dressing (allowing the child to pour it).
  5. To the meatballs, add can of red sauce and more herbs, salt, and pepper (again, let the child pour the seasonings in without measuring).  Stir.  Add the spaghetti to the pan.  Mix well.  Serve on plates.  Let the child choose how much he or she wants and tell the child that he or she can have more later if hungry.  Sprinkle the spaghetti with cheese if desired.  Serves: 2 with leftovers.  Enjoy! 

My “little” said she ” loved” all of it.  She ate all the spaghetti and meatballs and half of her salad (which is quite an accomplishment since she barely eats anything when I visit her for lunch at school).  She liked everything except the carrots, and she asked to take home the leftover spaghetti and meatballs.  Mission accomplished!

  • Nutrition note:  Involve children in the cooking process.  There are so many lessons that can be learned (both nutrition lessons and life lessons) and children are more willing to try their own creations.
 

Teriyaki Chicken Wings & Drumsticks December 12, 2010

Teriyaki Chicken Wings & Drumsticks

Jamie says:  This weekend I went to a Secret Santa gift exchange with the ladies in my dietetics program.  I brought chicken wings for my appetizer contribution since they have some protein and tend to be a popular party option.  I modified the recipe for Emperor Chicken Wings recipe from Newman’s Own.

Teriyaki Chicken Wings & Drumsticks

Ingredients:

  • 1 Tbsp garlic salt
  • 1 Tbsp onion powder
  • 3/4 tsp red pepper flakes
  • 1/4 tsp freshly ground pepper
  • 2 1/4 lb chicken wings
  • 3/4 lb chicken drumsticks
  • 1 cup Newman’s Own Marinade Teriyaki

Directions:

  1. Preheat oven to 400°F.  In a medium bowl, combine garlic salt, onion powder, red pepper flakes, and freshly ground pepper. 
  2. Using non-stick cooking spray, to grease two baking sheets (or dishes). 
  3. Rinse drumsticks and chicken wings and pat dry.  Roll drumsticks  in the mixed spices and place on the baking sheets.  Begin baking drumsticks, then repeat process with chicken wings.  Cook for about 55 minutes or until done. 
  4. Toss with teriyaki marinade.  Serves: 8 appetizers.  Enjoy!

I like the combination of dry rub and sauce.  The pepper adds a nice kick.  They all went and the group seemed to like them, too.

  • Nutrition note:  Restaurants usually deep-fry chicken wings.  Bake your own for a healthier, yet equally tasty, option.