Two Sisters, One Kitchen

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

Granola and Grape Topped Cottage Cheese September 30, 2014

Jamie says: What’s my latest favorite snack? Granola and Grape Topped Cottage Cheese! A few months ago, I read the grapes this year would be better and sweeter than ever before. And let me tell you what, those writers were, well, right.

Granola and Grape Topped Cottage Cheese

Granola and Grape Topped Cottage Cheese

I love the sweet, salty, and crunchiness. Simply delicious.

Sweet, salty, and crunchy!

Sweet, salty, and crunchy!

Granola and Grape Topped Cottage Cheese

Ingredients:

Directions:

  1. Place grapes in a bowl. Scoop cottage cheese on top. Sprinkle with granola. Enjoy!

Servings: 1

  • Nutrition note: This snack has a good nutrient balance because it is a 3 food group combination- whole grains, fruit, and low fat dairy.
 

Peanut Butter Quinoa Brownies September 28, 2014

Jamie says: Guess what tonight is? A dinner party- dietitian style! And I can’t wait. Foodie dietitians really know what it’s all about- great taste and solid nutrition. Why settle when you can have it all. This is our second dinner, and I signed up to bring dessert. Brownie recipes have been on my mind all week (think quinoa, peanut butter, and chocolaty goodness) and this party was the perfect motivation to get bakin’ on a rainy day. So here you have it, I’d like to introduce you to Peanut Butter Quinoa Brownies.

Peanut Butter Quinoa Brownie

Peanut Butter Quinoa Brownie

For as long as I can remember, chocolate and peanut butter have been a winning combination in my book. Although, strangely enough, I’ve never been a Reese’s fan… which also meant everyone wanted to trade Halloween candy with me… not a bad deal when as a kid, I could make my own chocolate peanut butter cups.

Moist, sweet chocolate peanut butter bliss with a little nuttiness

Moist, sweet chocolate peanut butter bliss with a little nuttiness

These brownies had the perfect amount of sweetness. The chunky peanut butter and uncooked quinoa add a nice little nutty crunch. I loved how moist they were, too. I hope you like them, too.

The peanut butter pattern reminds me of cow spots...totally random, I know

The peanut butter pattern reminds me of cow spots…totally random, I know

Peanut Butter Quinoa Brownies

Ingredients:

  • 1/2 cup +  1 1/2 Tbsp quinoa, divided (pre-rinsed, Ancient Harvest white grains traditional)
  • 1 cup water
  • 3/4 cup 100% whole wheat flour (King Arthur)
  • 1/2 tsp salt
  • 8 oz bittersweet chocolate baking chips (Ghirardelli 60% cacao)
  • 1/2 cup margarine (Smart Balance original)
  • 3 large eggs (Eggland’s Best)
  • 1/2 cup dark brown sugar, packed
  • 1/2 cup white sugar
  • 1 tsp vanilla extract
  • 1/4 cup chunky natural peanut butter (Smart Balance)

Directions:

  1. Preheat oven to 350°F. Grease a 13×9″ baking dish with canola oil non-stick cooking spray.
  2. Cook 1/2 cup quinoa according to directions on package- combine 1/2 cup quinoa and 1 cup water in a small pot; bring water to a boil, reduce heat to a simmer, cover and cook for 12 minutes until water is dissolved. Measure 1 cup of cooked quinoa to use for the recipe (save the remaining quinoa for another meal).
  3. In a small bowl, mix together flour, salt, and 1 1/2 Tbsp uncooked quinoa with a fork.
  4. In a medium microwave safe bowl, melt chocolate and margarine by heating for 30 seconds, stirring, and repeating. If additional time is needed, microwave for 15 second and stir until melted.
  5. In a large bowl, whisk together eggs, brown sugar, white sugar, and vanilla until blended. Gradually beat in melted chocolate mixture until incorporated. Gradually add the flour mixture, beating until combined. Lastly, beat in the 1 cup cooked quinoa until incorporated. Pour brownie batter into greased baking dish.
  6. In a small microwave safe bowl, heat peanut butter for 15 seconds, stir, and microwave for an additional 15 seconds. Use a spoon to evenly distribute small amounts of peanut butter over the top of the brownie batter. Bake brownies for 28 minutes or until cooked throughout. Cut into 3 columns by 5 rows. Serve warm. Enjoy!

Yield: 15 brownies

Serving suggestion: Serve with a glass of fat free omega 3 milk.

  • Nutrition note: Better for you substitutions include margarine instead of butter (more unsaturated fat, less saturated fat), whole wheat flour and quinoa instead of all-purpose flour (whole grains instead of refined grains).
 

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.
 

Roasted Veggie Naan Pizza with Sweet Potato Coins August 9, 2014

Jamie says: I think I’ve missed cooking and blogging! Now that I’ve completed the 40 Two Sisters, Dine Out blog posts for Spain and have returned from my travels, I’m looking forward to spending a little more time playing in the kitchen. Following my Hawaiian Salad lunch, I made Indian Roasted Veggie Pizza with Sweet Potato Slices for dinner.

Roasted Veggie Naan Pizza with Sweet Potato Coins

Roasted Veggie Naan Pizza with Sweet Potato Coins

The colors of the dish were vibrant and the taste exquisite.

Colorfully delicious

Colorfully delicious

The whole grain Indian naan bread made a nice base. I piled on the cottage cheese. I liked how the cottage cheese was creamy and rich and secured the roasted veggies in. Fresh basil always makes a nice finishing touch, too. The sweet potato was super easy to make (I’m talking tin foil and a potato here) and made a fun side dish.

Hello, mountain of flavor

Hello, mountain of flavor

And who would think that cottage cheese could replace traditional cheese on a pizza? It can! Give it a try.

High protein, reduced fat cottage cheese makes this pizza more filling for less calories and saturated fat

High protein, reduced fat cottage cheese makes this pizza more filling for less calories and saturated fat

Roasted Veggie Naan Pizza with Sweet Potato Coins

Ingredients:

  • 1 sweet potato
  • 1/4 fennel bulb*
  • 1/4 small yellow onion*
  • 10 cherry tomatoes*
  • 1 Tbsp extra virgin olive oil*
  • 1 piece 100% whole wheat naan bread
  • 4-oz cup 2% cottage cheese, LiveActive (Breakstone’s)
  • 6 leaves fresh basil
  • 5 pitted kalamata olives

Directions:

  1. Preheat oven to 350ºF. Rinse sweet potato. Place sweet potato, still wet, on a piece of aluminum foil. Wrap potato in foil, pinching ends together to make a pocket. Bake in oven for about 45 minutes or until soft. Slice potato into coin-shaped pieces.
  2. Slice fennel and onion. Place in a small pile on a baking sheet. Drizzle with 2 tsp extra virgin olive oil. Mix the oil into the veggies. Space evenly on baking dish. Roast for about 35 minutes or until slightly golden brown.
  3. Place cherry tomatoes together in a baking dish and drizzle with 1 tsp extra virgin olive oil. Gently toss to coat. Space evenly. Roast for about 25 minutes or until soft.
  4. Place naan on a baking sheet. Top with cottage cheese and roasted fennel, onions, and tomato. Heat in oven for about 6 minutes or until cottage cheese is soft.
  5. Use kitchen sheers to cut basil over naan pizza. Top with kalamata olives. Serve with sliced sweet potato on the side. Enjoy!

Servings: 1

*Cooking note: You can quadruple the veggies and the oil and use the leftovers on salads.

  • Nutrition note: Veggies amp up the flavor and the nutrients. Looking for “superhero vision in the dark?” (Not quite but it sounds good to kids.) Eat your sweet potatoes. They are loaded with beta-caratone which helps with night vision. Looking for a powerful antioxidant? The lycopene in tomatoes can fight those free radicals in your body. Now, that’s pretty cool.
 

Hawaiian Salad August 8, 2014

Jamie says: Lately, I’ve been into trying new things, including previously unexplored foods such as Barefruit fruit chips (which add a great crunch), South Beach Good to Go Gluten Free Dark Chocolate Raspberry bars (they taste like jelly rings but with a lot of fiber and protein), mochi ice cream (not to be confused with the fro yo shop), Publix Premium salad kits (a speedy way to make a unique salad), the True juices from Grimmway Farms (they taste like bottled smoothies), and dried pineapple (unsweetened but sweet as can be). With the dried pineapple, I made a Hawaiian Salad which looks quite fancy but only took a few minutes to make.

Hawaiian Salad

Hawaiian Salad

The dried pineapple and the cranberry ginger dressing amped up the flavor profile. And how beautiful are those pineapple rings?

Dried pineapple makes a beautiful topping

Dried pineapple makes a beautiful topping

Hawaiian Salad

Ingredients:

  • 2 cups arugula
  • 1 piece fresh fennel
  • 1/3 cup canned low-sodium chick peas
  • 5 cherry tomatoes
  • 1 Tbsp roasted and salted sunflower seeds
  • 2 Tbsp cranberry ginger dressing (Stonewall Kitchen)
  • 6 pieces unsweetened, dried baby sweet pineapple

Directions:

  1. Place arugula in a salad bowl. Chop fennel, rinse and drain chickpeas, and slice tomatoes in half. Add to salad bowl.
  2. Sprinkle with sunflower seeds. Drizzle dressing on top. Add pineapple pieces. Enjoy!

Servings: 1

  • Nutrition note: Try substituting croutons with unsweetened dried fruit for a nice crunch. The dried pineapple is an excellent source of fiber which will fill you up more than the croutons.
 

Sardine Nacho Salad August 6, 2014

Jamie says: This ones for the nacho lovers. A nutrient-packed nacho dish that outshines (in nutrition and taste) your typical restaurant nachos.

Sardine Nacho Salad

Sardine Nacho Salad

I enjoyed my Sardine Nacho Salad after a fun morning with a new friend. We biked on our road bikes, stretched out with outdoor yoga, sauntered the farmer’s market, and relaxed at a coffee shop. By the time I got home, I was ready for a good lunch. And I had sardines and nachos on my mind…

It's a plate of nachos and a salad

It’s a plate of nachos and a salad

For the sardine lover, this  combo totally works! For those who are less adventurous, give it a try. You might like it. Start out with the skinless and boneless sardines and try the traditional ones with the bones and skins later on for an extra nutrient boost.

Sardines, not your typical nacho topping...but it totally works!

Sardines, not your typical nacho topping…but it totally works!

Sardine Nacho Salad

Ingredients:

  • 20 multi-seed crackers, rosemary & olive oil (CrunchMaster)
  • 1/2 cup no-salt added red kidney beans
  • 1/4 tsp chili powder
  • 1 slice yellow onion
  • 1/4 cup jarred roasted bell peppers
  • 6 olives, kalamata
  • 1 Tbsp sun-dried tomatoes
  • 1/4 cup 2% shredded cheese
  • 5 sardines
  • 2 cups chopped pre-washed lettuce

Directions:

  1. Spread crackers on a microwave-safe plate. Rinse and drain beans. Dry with a paper towel and place in a small bowl. Stir chili powder into beans. Chop onion. Chop roasted bell pepper. Pat dry with a paper towel. Slice olives.
  2. Top crackers with seasoned beans, chopped onion, bell peppers, sun-dried tomatoes, sliced olives followed by shredded cheese and whole sardines.
  3. Microwave on high for 1 minute. Check nachos, microwave an additional 30 seconds if needed or until cheese is melted and sardines are hot.
  4. Pour lettuce on the boarder of the plate. Enjoy!

Servings: 1

  • Nutrition note: Sardines are an excellent source of those hard-to-get omega-3s. Want extra calcium in your diet? Choose the ones with the bones!
 

Crunchy PB & Fruit Fondue Pita Pockets August 2, 2014

Jamie says: Last weekend I raced my 16th triathlon, Top Gun Sprint Triathlon in Fort Desoto. I love everything from packet pick-up to body marking (this was the first time I had tattoo numbers!) to buying my race day song on iTunes (Yeah by Joe Nichols was my song of choice) to waking up at 4:30 in the morning to being surrounded by athletes. I was blessed to be recognized on the podium with another Registered Dietitian Nutritionist. Can you believe that? Two RDNs made the top 5 in our age group. The power of nutrition! Want to know what I ate the day before? My pre-race day lunch was Crunchy PB & Fruit Fondue Pita Pockets.

Crunchy PB & Fruit Fondue Pita Pockets

Crunchy PB & Fruit Fondue Pita Pockets

I loved the crunch, the combo of chocolate and peanut butter, and the juiciness of the fruit.

Everything tastes better with chocolate

Everything tastes better with chocolate

And I absolutely love a glass of cold milk. It balances out the thickness of the peanut butter (and adds protein and 9 essential vitamins and minerals). I made these a second time, too, but this next time I microwaved the pockets, which made the chocolate melt and the fruit more preserve-like. Both options were tasty, but I think melted is the way to go!

Serve with cold skim milk for a fueling protein-punch

Serve with cold skim milk for a fueling protein-punch

Crunchy PB & Fruit Fondue Pita Pockets

Ingredients:

  • 1 whole wheat pita (Toufayan Bakeries)
  • 4 fresh strawberries
  • 1/4 cup fresh blueberries
  • 2 Tbsp all-natural peanut butter (Publix)
  • 20 dark chocolate chips (Ghirardelli)
  • 1/4 cup Fuji red apple chips, organic (Bare Fruit)

Directions:

  1. Cut pita in half and gently peel open. Place on a microwave-safe plate.
  2. Slice strawberries.
  3. If peanut butter is refrigerated and hard to spread, scoop into a microwave-safe bowl and microwave for 10 seconds. Stir. Repeat at 5 second intervals until softened. Spread peanut butter inside both pita halves.
  4. Fill pitas with strawberry slices, blueberries, and dark chocolate chips.
  5. If desired, microwave stuffed pitas for 20 seconds and then at 5 second intervals until chocolate is melted. Add apple chips to pita. Enjoy!

Servings: 1

Serving suggestion: Serve with a glass of fat free milk

  • Nutrition note: Fuel and replenish with carbohydrates (whole wheat pita, fruit, milk), lean protein or protein with good-for-you fats (fat free milk and peanut butter), and a little unsaturated fats (peanut butter). Dark chocolate in moderation adds flavor and a little antioxidant boost.
 

 
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