Two Sisters, One Kitchen

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

Herb Chicken On The Bone, Sweet & Salty Cabbage, and Cinnamon Spread Corn On The Cob June 29, 2011

Herb Chicken On The Bone, Sweet & Salty Cabbage, and Cinnamon Spread Corn On The Cob

Jamie says:  Hello, food!  It’s sure good to see you!

Herb Chicken On The Bone

Ingredients:

Directions:

  1. Preheat oven to 375°F.  Rinse chicken and pat dry. Drizzle olive oil and pour spices on top of chicken.  Bake for about 55 minutes or until cooked throughout.  Serves 2.  Enjoy!

Sweet & Salty Cabbage

Ingredients:

  • 1 head of purple cabbage
  • 3 Tbsp canola oil
  • 1/4 tsp salt
  • 1/3 cup honey

Directions:

  1. Fill the bottom of a large pot with a lid with water.  Place a veggie basket/steamer inside.  Meanwhile, rinse cabbage and slice.  Place in steamer basket.  Steam in the pot on a burner on high heat for about 25 minutes or until soft.  Drizzle with canola oil, salt, and honey.  Mix well.  Serves: 6.  Enjoy!

Wow!  It’s almost like dessert!  The sweet honey takes the spotlight and the salt amps up the flavor even more. Kathryn used to think cabbage was gross but now thinks it’s amazing after eating my Sweet and Salty Cabbage and Tropical Fruit & Pistachio Ginger Slaw.

Cinnamon Spread Corn On The Cob

Ingredients:

  • 2 ears corn on the cob
  • 2 Tbsp Shedd’s Country Crock cinnamon spread

Directions:

  1. Remove husks from corn.  Rinse under water.  Wrap in a damp paper towel.  Microwave for 5 minutes.  Use a knife to season ears of corn with cinnamon spread.  Serves: 2.  Enjoy!

I love the sweet cinnamon taste, and it’s so easy to make.

  • Nutrition note:  Remember to use good food safety skills.  Here are some of the big ones:  Defrost meat in the refrigerator.  Keep raw meat separate from produce.  Wash your hands before cooking and after touching raw meat.  Sanitize counter tops.  Make sure food is cooked throughout.  Get a new fork and knife after checking chicken if it’s not done.  Refrigerate food after it’s cool (2 hours is usually the max).
 

Buffalo-Stuffed Endives June 25, 2011

Buffalo-Stuffed Endives

Jamie says:  It’s been YEARS since I’ve had red meat.  And I’m not joking.  I want to say that the last time I had red meat was 8th grade!  That changed today.  My friend Richard bought over 20 lbs of grass-fed buffalo and wanted me to try it.  I hesitantly said yes, and he had a buffalo grilling/ potluck party.  Richard marinated and cooked about 5 lbs of buffalo- we ate almost all of it.

Buffalo-Stuffed Endives

Ingredients

  • 4 cloves garlic, unpeeled
  • 1/2 tsp extra virgin olive oil
  • 6 oz container of Chobani non-fat plain Greek yogurt
  • 1/2 of 1 1/4 oz Publix package taco seasoning mix
  • 1/4 cup small black olives
  • 1/4 cup fresh Italian parsley
  • 2 small Belgian endives (~0.5 lbs)
  • grass-fed buffalo (water buffalo) flank (marinated in balsamic vinegar, minced garlic, salt, and pepper)

Directions:

  1. Preheat oven to 400°F. Slice tops off of 4 garlic cloves, reserving tops and leaving peel on.  Stand cloves upright on a small piece of aluminum foil (enough to wrap garlic).  Drizzle olive oil on cut cloves of garlic.  Replace tops.  Pull aluminum foil over garlic and pinch foil at the top.  Roast garlic in oven for about 40 minutes or until soft.  Squeeze garlic cloves out of peel.
  2. Pour Greek yogurt into a small bowl.  Add garlic and taco seasoning mix.  Slice olives and add to yogurt.  Chop parsley using kitchen sheers.  Add to yogurt.  Mix well.
  3. Cut bases off of endives.  Serve by scooping yogurt dip into leaves.  Top with sliced, grilled buffalo.  Serve as an appetizer.  Serves: 8.  Enjoy!

It was actually really good!  I thought I’d only eat a bite, but I ate a good amount.  The endives were a good vehicle to serve the flavorful dip and tasty buffalo.  Buffalo is tough to chew.  The flavor is like beef (or at least I thought so… it’s been years, remember).

  • Nutrition note: It’s not everyday you hear about the nutrition of buffalo.  So I did a little research.  Lean buffalo is very low in fat and is a good source of vitamins and minerals. Three ounces of roasted buffalo has about 23 g protein, 19% of my daily value (DV) of riboflavin, 38% DV niacin, 30% DV vitamin B6, 62% DV vitamin B12, 10% DV iron, 9% DV magnesium, and 27% DV zinc- all for 110 kcals.  Red meat should be eaten in moderation though- less than two times per week.
 

Berries & Vanilla Ice Cream June 21, 2011

Berries & Vanilla Ice Cream

Jamie says:  Mom and Dad came to visit for Father’s Day.  We had a great time together- we biked the trail, went out to dinner, and saw a play.  We had a late night stop at Publix, and Dad picked up a carton of  Lactaid Vanilla All Natural Ice Cream.  Here’s what I did with one of my scoops…

Berries & Vanilla Ice Cream

Ingredients:

  • 1/4 cup raspberries
  • 1/3 cup blueberries
  • 1/2 cup vanilla ice cream (i.e. Lactaid Vanilla All Natural Ice Cream)

Directions:

  1. Wash berries.  Pat dry with a paper towel.  Place in a bowl.  Add a scoop of ice cream on top.  Serves: 1.  Enjoy!

A perfect after-dinner treat.  I love the taste of vanilla bean coupled with fresh berries.

  • Nutrition note:  Lactaid ice cream is lactose-free, which is great for people with lactose-intolerance, since lactose-free products prevent the GI symptoms associated with lactose-intolerance.  That’s because lactase enzymes are used to break down the lactose in the ice cream.  (If you don’t have lactose intolerance, you can still enjoy lactose-free products, but no need to spend the extra money to buy them.)
 

Coconut Ginger Sugar Snaps with Cherry Brown Rice June 16, 2011

Coconut Ginger Sugar Snaps with Cherry Brown Rice

Jamie says:  I can’t believe it, but tomorrow will be the last day of my diabetes outpatient rotation.  What a great experience this was.  I learned so much about diabetes and counseling, and I met some incredibly awesome people.  Seven rotations down, one to go…

Coconut Ginger Sugar Snaps with Cherry Brown Rice

Ingredients:

  • 1 small ginger root
  • 1/2 lb fresh sugar snap peas
  • 1 Tbsp canola oil
  • 1 tsp sesame seeds
  • 1/2 lemon
  • 1/4 tsp sea salt
  • 1 cup whole grain instant brown rice (Publix)
  • 1 cup water
  • 2 Tbsp dried tart cherries (Sun-Maid)
  • 3 Tbsp dried sweetened coconut flakes (Baker’s)

Directions:

  1. Use a peeler to remove skin off ginger root.  Discard.  Continue peeling the fresh ginger on to a cutting board.  When it becomes difficult to peel anymore skin off, use a knife to mince the remaining piece of root.  Add ginger into a saute pan along with sugar snap peas.  Drizzle with canola oil.  Add sesame seeds.  Squeeze the juice of 1/2 a lemon onto snap peas.  Sprinkle with sea salt.  Marinate for about 1 hour and 30 minutes in the pan.  Then, cook for about 8 minutes on medium heat, stirring occasionally.
  2. After the snap peas have marinated for about 1 hour and 20 minutes, begin preparing the rice.  In a microwave-safe bowl, add rice, water, and dried tart cherries.  Stir.  Cook for about 7 minutes.  Allow to stand 6 minutes or until water is absorbed.  Stir.
  3. While rice is standing, toast coconut in a small pan on medium heat until toasted- about 3 minutes- stirring constantly during the last minute.
  4. Assemble dish- pour snap peas on a plate, top with rice, and then toasted coconut flakes.  Serves: 2.  Enjoy!

Absolutely delicious!  Tastes exotic.  I love the sweetness of the toasted coconut and cherries.  The fresh ginger adds a bold, refreshing flavor that is brought out by the lemon juice.

  • Nutrition note:  Whole grain rice doesn’t have to take a long time to prepare.   Look for “instant” whole grain brown rice.  They parboil (pre-cook) it so it doesn’t take as long to prepare and it’s still good for you.  Sound like a win-win situation to me.
 

“Fried” Okra June 15, 2011

"Fried" Okra

Jamie says:  I met okra today.  I think we’ve met once before.  Actually, I remember now.  I had a class called World Herbs and Vegetables my freshman year of college and all the students had to take a vegetable from a big brown box.  I chose the can of okra, but this time I bought it fresh at the local farmers’ market.  So this is my second encounter with okra- this time the fresh kind.  The only way I’ve heard people cook okra is by frying it, so I figured I’d go that route (except I’d make it healthy, of course).

“Fried” Okra

Ingredients:

  • 2 cups okra
  • 2 large eggs
  • 1 cup Ian’s Panko Breadcrumbs Whole Wheat Style
  • 1/4 tsp black pepper
  • 1 Tbsp, 2 tsp canola oil
  • 1/4 tsp salt
  • red sauce or Publix organic ketchup (for dipping)

Directions:

  1. Slice okra into 1/4″ pieces.  Place a large frying pan on a burner on medium heat.
  2. Crack eggs in a bowl.  Add pepper.  Beat eggs with a fork until well-blended.  Pour breadcrumbs on a large plate.  Dip sliced okra into eggs then roll in breadcrumbs.
  3. Pour 1 Tbsp canola oil in frying pan.  Tilt pan to evenly coat with oil.  Add breaded okra.  Cook for about 7 minutes.  Flip pieces to cook other side.  Drizzle reserved canola oil (2 tsp) in pan.  Cook an additional 7 minutes.  Increase heat to medium-high and brown okra for an additional minute, stirring frequently.  Remove from heat.  Add salt and stir.
  4. Serve hot with ketchup or red sauce.  Serves: 2.  Enjoy!

Crunchy on the outside, a little slimy on the inside (but that’s how okra is).  Goes great with the ketchup or red sauce.

  • Nutrition note:  Okra is pretty innocent, until it’s deep-fried (like in restaurants).  In 1/2 cup cooked okra (without any oil or breading), there’s only 20 calories, 2 grams of fiber, and 20% of your vitamin C needs.  But the good news is, by cooking in canola oil (a heart-healthy oil) and using whole wheat breadcrumbs, you can make a healthier alternative than the deep-fried okra you would get when dining out.
 

Tuscan Beans June 13, 2011

Tuscan Beans

Jamie says:  I’d like to quote my sister on this one: “It was a Stolarz sisters extravaganza.”  She’s referring to tonight’s Zumba class.  K teaches Zumba at the gym on campus.  I not only attended her class for the first time, but she let me co-lead the warm-up with her.  It was quite a spectacular site.  You should have seen us.

Tuscan Beans

  • 3 large cloves garlic
  • 1 tsp extra virgin olive oil
  • 1 15.5 oz can great northern beans
  • 2 vine-ripe tomatoes
  • 1/3 cup fresh parsley
  • 1/2 lemon

Directions:

  1. Mince garlic.  In a small saute pan on medium heat, add olive oil.  Add minced garlic.  Toast for about 5 minutes, or until golden brown, stirring occasionally.
  2. Meanwhile,  rinse and drain beans.  Pour into a serving bowl.  Chop tomatoes and parsley and add to beans.  Squeeze lemon juice into beans.  Add toasted garlic.  Stir.  Refrigerate to chill.  Serves: 3.  Enjoy!

Italy has arrived!  The parsley is so refreshing, and I love the crunchy garlic.

  • Nutrition note:  Beans are a great source of soluble fiber.  Soluble fiber can help lower your cholesterol- think of it like a sponge that helps absorbs cholesterol.
 

Sweet and Salty Tofu Wrap June 12, 2011

Sweet and Salty Tofu Wrap

Tofu and chickpeas

Baked kale

Sweet potatoes

Jamie says:  Kathryn and I had a special “sister date” today.  We started this great tradition of sister dates (aka doing something fun together on the weekends) about a year ago and have really enjoyed them ever since.  Today we ate lunch at Heavenly Ham to use my gift card (I won the gift card at a Relay for Life).  In the “olden days,” we used to go to Heavenly Ham with Mom for their boxed lunches.  After our sandwich and salad lunch, K and I got pedicures!  I haven’t had one in so long but after royally messing up my nails last weekend, I figured it was worth it.  K got a French.  I chose neon orange.

Sweet and Salty Tofu Wrap

Ingredients:

  • 2 medium sweet potatoes
  • 8 oz kale
  • 2 Tbsp extra virgin olive oil
  • 1/4 tsp coarse sea salt
  • 1 14-oz block extra firm tofu (Organic Nasoya tofu plus)
  • 2 Tbsp canola oil
  • 1/3 cup drained canned chickpeas
  • 1 Tbsp grade A maple syrup
  • 4 whole wheat wraps

Directions:

  1. Preheat oven to 375°F.  For sweet potatoes, add about 1 1/2 inches of water to a small baking dish.  Place sweet potatoes in dish.  Bake for about 2 hours or until soft.  Remove from heat and cut into bite-sized pieces.
  2. After the sweet potatoes have cooked for 1 hour and 10 minutes, pour kale into a large baking dish.  Add extra virgin olive oil and sea salt.  Toss to mix.  Place in the oven with the sweet potatoes at 375°F and cook for about 45 minutes or until crispy.
  3. During the final 15 minutes of bake time, prepare tofu.  Drain and press with a paper towel to remove excess moisture.  Slice into rectangles.  Place a large saute pan on medium heat, add canola oil and tofu.  Toss in chick peas and drizzle maple syrup on top.  Mix.  Cook for about 10 minutes, stirring occasionally.  Increase heat to high, and cook for an additional 5 minutes, stirring constantly, or until tofu is golden brown.
  4. Assemble 4 wraps by filling with sweet potatoes, kale, and tofu and chickpeas.  Serves: 2.  Enjoy!

Kathryn was in love with this meal.  The sweet potatoes were tender and sweet; the kale crispy and salty; and the tofu and chickpeas were sweet.  Put these together in a whole wheat wrap and you have a delicious and nutritious dinner.

  • Nutrition note: Use canola oil (not vegetable oil) to get in your heart-healthy omega-3s.  Omega-3s are the best fat out there.