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Monthly Archives

March 2019

Cooking With Sensei – Turkey Breast Medallions with Blackberry Sauce

By Diet and Nutrition, TSK No Comments

This week on Cooking with Sensei, we’re continuing the 90 Day Challenge by creating a delicious and nutritious dish that’s perfect for spring. We’re making some beautiful turkey breast medallions and pairing them with a tasty blackberry sauce reduction. It sounds complicated but I promise you, it’s not. Let’s give it a try!

Cooking With Sensei – Turkey Breast Medallions with Blackberry Sauce

Ingredients

  • 1/2 cup of all purpose or whole wheat flour
  • 1/2 cup of cornmeal
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon of chili powder
  • 3/4 teaspoon ground coriander
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon of salt
  • Pinch of black pepper
  • 1 pound of turkey breast, sliced into 2 ounce cutlets
  • 1.5 tablespoons of butter
  • Greens for garnishing

Sauce Ingredients

  • 1/2 cups of chicken stock
  • Drizzle of canola oil
  • 2 tablespoons of diced shallots
  • 1/4 cup of white wine
  • 1/2 cup crushed fresh blackberries 

Instructions

  1. First things first, let’s start with sauce. In a small sauce pan bring the chicken stock to boil until it’s reduced by half.
  2. Combine all your dry ingredients in a bowl and set aside.
  3. Next drizzle some oil in a larger sauce pan over medium-high heat and sauté the shallots. Let those soften a little and then add the white wine.
  4. Crush or gently pulse the blackberries.
  5. Add the reduced chicken stock and crushed blackberries to the shallot wine mixture. Reduce sauce and set it aside keeping it warm.
  6. Pound out the turkey cutlets with a mallet.
  7. Dredge the 2 ounce turkey cutlets with the dry ingredient mixture.
  8. Heat up the butter on a pan and cook the turkey cutlets until they’re cooked all the way through.
  9. Lastly, serve the turkey medallions with the blackberry sauce. Feel free to add any greens you have laying around; I used broccoli. This should hit the spot…enjoy!

 

Sensei’s Tips

Spring is the perfect time to incorporate fruit into your dinners.

With the seasons changing, be sure to take advantage of all the delicious fruits that will be in season for spring and summer!

Blackberries are a great source of antioxidants.

Blackberries contain high levels of antioxidants which help people to fight against health conditions, such as cancer and heart disease.

 

Motivational Quote

A healthy outside, starts on the inside.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

Cooking With Sensei – White Cod over Avocado Sauce with Rice

By Diet and Nutrition, TSK No Comments

Today we’re going to create a healthy, flavorful dish. White cod over avocado sauce with rice is the perfect meal for people who want to shake things up from the traditional chicken and steak sourced protein. Fresh wild fish provides lots of benefits like supporting heart health, reducing the risk of strokes, controlling high blood pressure & more! Avocados offer almost 20 vitamins and minerals in every serving making them an excellent super food to incorporate into your meals. Doesn’t that sound amazing? Let’s give it a try!  

Cooking With Sensei – White Cod over Avocado Sauce with Rice

Ingredients

  • 1 medium ripe avocado, peeled and sliced
  • 1/4 cup of nonfat or reduced fat sour cream
  • 1/4 teaspoon of hot sauce, I like Tabasco
  • 1 teaspoon of ground cumin
  • 2 tablespoons of fresh lime juice
  • 1 tablespoon of white wine, I used sauvignon blanc
  • 1 white cod filet
  • Drizzle of olive oil
  • Pinch of salt 
  • 1 cup of jasmine rice
  • Fresh parsley for garnishing (optional)

Instructions

  1. Prepare your jasmine rice according to the packaging.
  2. Throw the avocado, sour cream, hot sauce, cumin, lime juice, and white wine in the blender or food processor. Blend and set aside.
  3. Cut your cod into 6-8 ounce pieces and season the fish with a pinch of salt.
  4. Next coat your pan with a little bit of oil and get it nice and hot.
  5. Cook the fish 5 to 7 minutes on each side until it’s cooked through and no longer translucent.
  6. Place the fish over the avocado sauce, serve with rice and garnish with parsley. I hope you enjoy this dish as much as I did!

 

Sensei’s Tips

To find out if the avocado is ripe, remove the stem!

Hollow & brown = rotten. Yellow-green color = ready to eat.

When buying cod, the meat should look fairly translucent.

If it is very opaque and extremely white, it’s a sign that the flesh is not fresh. 

 

Motivational Quote

When you feel like quitting, think about why you started.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day