Two Sisters, One Kitchen

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

Curry Chicken Tenders, Mac & Cheese with Sauteed Onions, and Vinegar Beets August 31, 2014

Jamie says: Sometimes grown-ups need kid food, too. Maybe there’s a comfort factor to it, the familiarity of something tried and true. But what happens when you make kid food, grown-up style? Well, that’s where the fun begins…

Curry Chicken Tenders, Mac & Cheese with Sauteed Onions, and Vinegar Beets

Curry Chicken Tenders, Mac & Cheese with Sauteed Onions, and Vinegar Beets

…You get wild dishes like crunchy chicken tenders with 3 types of spices; and mac and cheese made with surprise ingredients like Greek yogurt and topped with fancy things like caramelized onions, and you get fresh beets with the most brilliant red beet juice that even Red 40 can’t compete with. Now that’s fun and delicious.

Kid food, grown-up style

Kid food, grown-up style

Vinegar Beets

Ingredients

  • 1 large fresh beet
  • 1 Tbsp white vinegar

Directions:

  1. Preheat oven to 350°F. Remove stem from beet. Rinse beet and wrap in a large piece of aluminum foil, adding about 2 tsp of water. Bake in oven for about 1 1/2 hours or until soft when pierced with a fork. Remove from heat. Allow to cool.
  2. Peel skin and discard. Chop into bite-sized pieces. Place in a small bowl and top with vinegar. Stir to combine. Serve in small bowls.

Serves: 4

  • Nutrition note: Beets are an excellent source of folate which has been associated with happiness.

Curry Chicken Tenders

Ingredients

  • 1 lb boneless, skinless chicken breast
  • 2 tsp curry powder
  • dash cumin
  • dash turmeric
  • 1/2 cup whole wheat panko bread crumbs
  • 4 cups arugula

Directions

  1. Preheat oven to 350°F. Grease a baking sheet with no-stick cooking oil.
  2. Slice chicken breasts into strips.
  3. In a small bowl, combine, curry powder, cumin, and turmeric. Stir in panko bread crumbs.
  4. Roll chicken strips in bread crumbs and place on baking sheet. Bake for 12 minutes or until cooked throughout. Allow to slightly cool. Serve on top of arugula.

Serves: 4

  • Nutrition note: The benefits of these tasty tenders (compared to many of their restaurant counterparts) are whole grains, antioxidant-containing spices, and no added saturated or trans fats.

Mac & Cheese with Sauteed Onions

Ingredients:

  • 1 yellow onion
  • 1 Tbsp extra virgin olive oil
  • 2 cups elbow macaroni
  • 4 oz shredded cheese
  • 1 Tbsp margarine (Smart Balance)
  • 1/2 container (~2.5 oz) plain, fat free Greek yogurt
  • dash salt
  • dash freshly ground pepper

Directions:

  1. Slice onion. Cut slices in quarters.
  2. Add olive oil to a medium pan followed by cut onion. Cook for about 15 minutes, stirring occasionally or until onions caramelize and are golden brown. Set aside.
  3. Meanwhile, in a medium pot, cook macaroni according to directions on package (bring water to a boil, cook for 10 minutes, drain water).
  4. Stir in shredded cheese, margarine, Greek yogurt, salt, and pepper. Top  with sauteed onions.

Serves: 4

  • Nutrition note: Using fat free Greek yogurt and margarine helps add creaminess and good for you fats, while cutting back on some of the saturated fat and calories.
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