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Monthly Archives

April 2018

Cooking with Sensei – Shrimp Tacos

By TSK No Comments

Let’s get excited because today we are making the most perfect warm weather dish, Healthy shrimp tacos with a little KICK. Just picture making these zesty shrimp tacos on warm tortillas for your family or friends. They can be prepared in a matter of minutes and are delicious.

When shopping for your ingredients make sure to find the best freshest ones possible. Here’s a tip when buying seafood, give it the smell test and it shouldn’t smell fishy at all. You can also give it rise under cold water before cooking it too.

A healthy lifestyle takes effort but always worth it. I found this amazingly easy recipe that I adjusted a little so it was just right for you. Cooking has really become the most essential part of getting the best physical results.

Taco Slaw

Ingredients:

1 pound large or jumbo shrimp, peeled, deveined, and tails removed (fresh or frozen and thawed)
1 tablespoon extra-virgin olive oil, divided
1 teaspoon chili powder
1 teaspoon ground chipotle chili
1 teaspoon ground cumin
1/2 teaspoon kosher salt
6 to 8 corn or flour tortillas
Garnishes: avocados, cilantro, sour cream (or Greek yogurt), lime wedges
1 cup nonfat plain Greek yogurt
2 tablespoons extra-virgin olive oil
1 clove garlic, peeled
1/2 small jalapeno, seeds and membranes removed
1/4 cup tightly packed fresh cilantro leaves
1/4 teaspoon kosher salt
Zest and juice of 1 large or 2 very small limes (about 2 teaspoons zest and 3 tablespoons juice)
2 cups shredded cabbage or slaw mix

Directions:

Rinse and pat the shrimp dry, then transfer to a large mixing bowl. Drizzle with 1/2 tablespoon olive oil and sprinkle with the chili powder, chipotle chili, cumin, and salt. Toss to coat evenly. Let rest while you prepare the shrimp taco sauce and slaw.

Prepare the sauce and slaw: In a food processor fitted with a steel blade, process the Greek yogurt, olive oil, garlic, jalapeno, cilantro, salt, lime zest, and lime juice. Taste and adjust seasonings as desired. Place the cabbage in a mixing bowl and toss with about 1/2 cup of the sauce. Add more sauce if you desire a creamier slaw, then reserve the rest of the sauce for serving.

Cook the shrimp: In a large nonstick skillet over medium high, heat the remaining 1/2 tablespoon olive oil. Add the shrimp and sauté just until the shrimp is cooked through and no longer translucent in the center, about 4 minutes. Do not overcook! Transfer the shrimp immediately to a plate.

Warm the tortillas (optional) and assemble the tacos: If you like, warm the tortillas in the microwave (put them in a stack and cover them with a lightly damp towel) or a 250 degree F oven while the shrimp cook. To serve, fill the tortillas with your desired number of shrimp, then top generously with the slaw, extra sauce, a squeeze of lime juice, and any other desired toppings. Enjoy immediately.

Cooking with Sensei – Black Bean Burger

By Current News, Diet and Nutrition, TSK No Comments

Are you looking for a change up on the usually beef or turkey burger? Try this awesomely simple black bean burger! This burger will supply enough protein and satiate you the same as a burger made the traditional way.

I love this burger and I don’t even need the bread bun because it would just add extra carbs, instead I used Boston lettuce as the Bun..

Ingredients

1 1/3 cups rolled oats (old fashioned oats) (use certified gluten-free oats to assure that the burgers are gluten-free)
16 ounces black beans (1 can, well drained)
3/4 cup salsa low sodium
1 tablespoon soy sauce (or 1/2 teaspoon salt, optional)
1 1/4 teaspoons mild chili powder
1/4 teaspoon chipotle chile powder (more or less, to taste)
1/2 teaspoon garlic powder
1/2 cup corn kernels (fresh or frozen and thawed) optional

Instructions

  1. Place the oats in a food processor fitted with an S-blade and pulse 5 or 6 times until they are partially chopped (some will be powder, some will be whole.) Add all ingredients except the corn and pulse until most of the beans are blended.
  2. Pour bean mixture into a bowl and stir in the corn. Cover and refrigerate for about 15 minutes.
  3. Preheat oven to 375F. Line a baking sheet with parchment paper. Form bean mixture into six patties. Bake for 20-30 minutes, being careful not to overcook and dry them out. They’re done when the outside is beginning to get crispy and they hold together well.

Cooking With Sensei – Zucchini Burrito Boats

By Current News, Diet and Nutrition No Comments


Get ready for a flavor packed burrito without all the extra carbs. This recipe combines a meatless option that is protein packed. Zucchini makes a very creative vessel for a variety of different stuffings. We choose a colorful mix of black beans, peppers, fresh herbs and spices that will make your mouth water.

In under an hour you can prepare this mean and get plenty of yield. This is an ideal option for an evening mean if you want to forgo on carbs. You can easily try this with turkey, chicken or beef.

INGREDIENTS:

4 large zucchini
1 (15 ounce) can black beans, drained and rinsed
1 cup cooked brown rice
1 cup salsa (use your preferred level of spiciness)
1 red bell pepper, cored and diced
1/2 red onion, diced
1/2 cup corn kernels
1 jalapeno (or poblano pepper), cored and diced
1 tablespoon + 1 teaspoon olive oil
2 teaspoons cumin
1 teaspoon chili powder
1/2 cup fresh cilantro, finely chopped
salt to taste
1 cup shredded cheddar/monterey jack cheese

DIRECTIONS:

  • Start by greasing a 9 x 13” casserole dish then set aside. Slice each zucchini in half lengthwise. Using a melon baller or metal teaspoon, hollow out the center of each zucchini. Lightly brush the tops with one teaspoon of olive oil then place them skin side down in the casserole dish.
  • Next warm the tablespoon of olive oil in a large skillet over medium heat. Add the onion and the peppers and cook for 2-3 minutes. Then add the rice, corn, and beans along with the salsa, chili powder and cumin. Stir everything together and continue to cook for about 5 minutes then remove the skillet from the heat and set aside.
  • Preheat the oven to 400°F and then stir in 1/4 cup of the cilantro and salt to taste to the filling. Spoon the filling inside of each zucchini until they are all full. Sprinkle each one with cheese then arrange them in the dish and cover with foil. Bake in the oven for 25 minutes then remove the foil and set the oven to broil. Cook them for 5 more minutes, until the cheese is bubbly and golden brown.
  • Allow them to cool for 5-10 minutes then top with fresh cilantro and serve. Store leftovers in an airtight container for up to 3 days.

Cooking With Sensei – Turkey and Vegetarian Chili

By Current News, Diet and Nutrition No Comments



Today we cooked up something are are going to love Chili and who doesn’t want to feel all warm and fuzzy inside? Here’s a recipe that you can put your own spin on. I was blown away with how easy it was to make and it was so delicious. from the texture to the little kick you get will keep you coming back for more.

One batch of this stuff will either feed a family of four or keep you good for a few days. Very few recipes I come across have it all, the ratio of protein to carbohydrates is amazing giving you what you need. Try this tonight and you will good, remember what they say “Don’t eat till your full but when your satisfied”.

Lean Turkey Chili

 

INGREDIENTS

1 tbsp. canola oil

1 large Spanish onion, diced

1 cup of diced mushrooms

2 cloves garlic, minced

1 lb. lean ground turkey

1 15-oz. can no-salt added black beans, rinsed

1 28-oz. can diced tomatoes

1 15-oz. can stewed tomatoes

1 c. water (or low-sodium chicken broth)

1/4 jalapeño, minced (avoid adding seeds)

1/2 c. fresh cilantro, minced

2 tbsp. chili powder

2 tsp. ground cumin

1 tsp. cayenne pepper

2 tsp. kosher salt

 

VEGETARIAN ALTERNATIVES

 

For Vegetarian Chili remove the ground turkey and replace with 2 additional bean sources such as Red Kidney and Cannellini. This will replace your protein source in the recipe. This recipe is incredibly flexible. Feel free to add additional veggies such as red bell pepper or even zucchini.

FOR GARNISH (OPTIONAL)

1 tbsp. low-fat Greek yogurt

Diced green onions

2 tbsp. shredded cheddar

 

DIRECTIONS

 

In a large stockpot, heat oil over medium-high heat. Cook onion until tender and translucent to golden, 8 minutes. Add mushroom, garlic and jalapeño and cook until fragrant, 2 minutes more. Remove from stockpot.
Add lean ground turkey to stockpot and cook, stirring, until cooked through and golden, 5 to 7 minutes.
Return onion, mushroom and garlic to stock-pot with browned ground turkey.
Add black beans and canned tomatoes, stirring to combine, then add water or broth.
Add cilantro, kosher salt, chili powder, cumin, and cayenne pepper and cook, stirring, 1 minute more.
Increase heat to a simmer and let cook, 25 minutes.
Serve in bowls and garnish with green onions and cheddar. * If using for meal prep, see suggestion to cool and store appropriately.

 

MEAL PREP SUGGESTION: If making this recipe for meal prep, let cool for 10-15 minutes off stove top and separate into 1/2. Refrigerate 1/2 and freeze 1/2 for either the second 1/2 of the week or for the following week.

TOTAL TIME: 0:45

PREP: 0:20

LEVEL: EASY

SERVING SIZE: 1.5 cup

SERVINGS: 8 – 10