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Monthly Archives

May 2019

Cooking With Sensei – Eggplant Chicken Parm

By Diet and Nutrition, TSK No Comments

Today on Cooking With Sensei, we’re going “Italian style” but with a healthy twist!  There’s nothing more comforting than having a warm meal especially when it’s topped with melted cheese. 

Now being Italian myself, I grew up with the smell of food on my clothes and it was even worse when my parents were frying something up. Fast forward to the present and my house now is a “no fry zone”.  In our recipe today, baking is the preferred cooking method, and for a good reason.

My mission is to make food healthy, tasty, and most of all, well balanced with the right ratio of macros.  As you’ll see switching out all purpose flour for whole wheat flour or regular bread crumbs for whole wheat bread crumbs are just a couple of ways we can adjust some of the classics. 
This is what you’ll need….

Cooking With Sensei – Eggplant Chicken Parm

Ingredients

  • 2 lbs of sliced chicken breast
  • 1 large eggplant sliced 1/4 inch thick
  • 4 eggs
  • 1 1/2 cups of whole wheat bread crumbs
  • 1 can of olive oil spray
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon dried parsley
  • 6-8 fresh basil leaves
  • 6 slices of mozzarella cheese
  • 1 jar of your favorite tomato sauce (mine is Cucina Antica)
  • 3/4 cup of whole wheat flour

Instructions

  1. Preheat oven to 400 degrees
  2. Make your dredging station with 3 large bowls, in the first bowl combine flour, garlic powder, dried parsley, salt and pepper then mix well; in the second bowl beat the eggs; in the third bowl put bread crumbs in.
  3. Slice eggplant into 1/4 inch slices an pat dry with paper towels.
  4. Proceed to coat them first in the flour then the egg and last in the bread crumbs.
  5. Lay them flat on an oil sprayed baking sheet as well as a little spritz on each and cook for 25-30 minutes.
  6. Repeat step 4 for chicken breast and cook for 30-35 minutes.
  7. Above steps can be done day before….
  8. The last step is the assembly, layer eggplant, chicken, eggplant, sauce, cheese and baked in oven or for smaller batches use toaster oven for about 8-10 minutes or until cheese starts to brown.
  9. Top with fresh basil & serve!

Sensei’s Tip of the Day

Choose baking over frying to lower fat and calories. Anything that is fried can be baked and baking requires little or no added oils making it a healthier choice!

Motivational Quote

Be conscious of everything you eat and you’ll make better choices.

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

Cooking With Sensei – Chickpea & Broccoli Wraps

By Diet and Nutrition, TSK No Comments

Today, we are going to make the most delicious veggie wrap known to man. The focus on getting a balanced meal is always important and this wrap won’t disappoint. This is one of those “must try” recipes, especially if you’ve never tried combining warm chickpeas with goat cheese. And we don’t stop there! Adding in cumin and fresh parsley brings the flavor over the top. Let’s get it…

Cooking With Sensei – Chickpea & Broccoli Wraps

Ingredients

  • 1 teaspoon of olive oil
  • 1 cup of broccoli florets
  • Salt
  • Pepper
  • 1 can of chickpeas rinsed and drained
  • 2 tablespoons of nutritional yeast flakes
  • 1-2 ounces of goat cheese
  • 1 tablespoon of low sodium vegetable stock
  • 1/4 teaspoon of cumin
  • 2 tablespoons of fresh parsley chopped
  • 2 whole wheat tortillas ( 10 inch )

Instructions

  1. In a medium skillet, heat oil the and sauté broccoli until it softens a little but don’t over cook to keep crunch. Season with salt and pepper. Set aside.
  2. In a microwave safe bowl combine chickpeas, nutritional yeast flakes, goat cheese, veggie stock, cumin, salt and pepper.  
  3. Microwave the mixture on high for a 1 minute.
  4. Stir and put back in for another 1 minute.
  5. Now add parsley and mash lightly with a fork.
  6. Spoon chickpea mixture down the middle of a wrap and top with broccoli.  Wrap it up tightly and enjoy!

 

Sensei’s Tip of the Day

Always choose a lower sodium chicken or vegetable stock because you can always add more salt later. The recommended daily allowance of sodium is 2500mg.

Motivational Quote

Don’t look for the short term fix, instead do what’s best for the long haul.

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

Cooking With Sensei – Protein Waffles

By Diet and Nutrition, TSK No Comments

Today on Cooking With Sensei, we’re going to make the most well balanced waffles, that could be a meal in itself. Mornings in our house are always a mad dash but even still breakfast takes priority over everything else! Luckily daddy specializes in art of making breakfast, and it’s my favorite meal of the day. Recent studies about eating a good breakfast first thing in the morning has shown to be very beneficial. It really is the most the important meal of the day. Many people either skip it all together or worse eat something that is a sugary carb loaded mess, but fear not, these waffles are easy and yummy.

Cooking With Sensei – Protein Waffles

Ingredients

  • 2 cups of Old Fashioned Oats
  • 6 large eggs
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • 1 tablespoon honey
  • Pinch of salt
  • 2 cups of low fat cottage cheese

Fresh toppings:

  • Raspberries
  • Blackberries
  • Blueberries
  • Bananas
  • Sliced almonds
  • Maple syrup

Instructions

  1. Combine oats, eggs, baking powder, vanilla extract, honey, salt, cottage cheese and blend until smooth
  2. Pour 1/2 cup mixture into waffle maker and cook until golden brown for about 4-5 minutes
  3. Serve with choice of toppings
  4. Freeze any uneaten waffles for another time.

 

Sensei’s Tip of the Day

Make extra and freeze the rest to make your mornings a little less crazy. 

Motivational Quote

Go to bed hungry and wake up ready to eat…

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