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Monthly Archives

July 2019

Cooking With Sensei – One Pan Chicken with Spring Veggies

By Diet and Nutrition, TSK No Comments

Today on Cooking with Sensei, we’re keeping it easy with a one pan chicken dish to make a super healthy, family-friendly meal. We’ve all heard the excuses before like, “I’m too busy to cook”, “it’s too hard” or “I’m too tired”. Today’s recipe to will make life easy again. Just grab a pan, add some of your favorite protein and veggies, add a little of this and little of that and bake. It’s that simple to have a meal perfect for any night of the week. Let’s get started!

Cooking With Sensei – One Pan Chicken with Spring Veggies

Ingredients

  • 2 lbs of chicken breast
  • 1 lb asparagus 
  • 1 bunch of radish
  • 1 bunch of carrots
  • 1 dozen small potatoes 
  • 1 cup of brussel sprouts

Marinade Ingredients

  • 1/3 cup olive oil
  • 1 lemon juiced
  • 3 cloves of garlic
  • ½ teaspoon of dried thyme
  • ½ teaspoon of dried rosemary
  • ¼ teaspoon dried sage
  • ½ teaspoon salt 

Instructions

  1. Whisk together marinade ingredients.
  2. Cut chicken breast in half and place in Ziploc bag with half of the marinade for 1 to 2 hours or overnight.
  3. Chop all your veggies into bite-sized pieces.
  4. When ready to bake, preheat the oven to 425 degrees and line a baking pan with foil. Add veggies and toss with extra marinade. Then add chicken and spread everything evenly.  
  5. Bake for 15 minutes loosely covered with foil.
  6. Remove foil cover and continue cooking for another 15 or 20 minutes or until the chicken is cooked through. Enjoy!

 

Sensei’s Tip of the Day

When cooking chicken breast, remove skin to lower fat and calories.  

Motivational Quote

“Effort in the kitchen goes a long way in the gym!”

 

Check me out on on IG at @tsmmaglendale | @chris_iavarone

Cooking With Sensei – Grilled Skirt Steak with Tomato Salad

By Diet and Nutrition, TSK No Comments

Today on Cooking with Sensei, let’s fire up the grill because we’re making some of the most amazing skirt steaks! In this dish, a little marinade goes a long way and when it’s simple, it’s even better. I personally like my meat cooked medium rare, which keeps the steak moist and full of flavor. Now that the warmer weather is here, this might be your go-to summer time meal. We are also bringing some garden freshness to the plate with a beefsteak tomato salad to compliment the steak. No matter what time of year it is, using the barbecue helps me stay on track with my meal prepping all year long. Let’s get cooking!

Cooking With Sensei – Grilled Skirt Steak with Tomato Salad

Marinade Ingredients

  • ¼ cup of balsamic vinegar
  • ¼ cup a reduced sodium soy sauce
  • 2 tablespoons of honey
  • 1 tablespoon of olive oil 
  • 3 cloves of crushed garlic
  • 2 ½ pounds of skirt steak
  • Cooking spray 
  • ½ teaspoon kosher salt 
  • ½ teaspoon of black pepper

Tomato Salad Ingredients

  • 4 tablespoons of red wine vinegar
  • 3 tablespoons of olive oil 
  • 1 shallot minced 
  • 4 ripe beefsteak tomatoes cut into wedges 
  • 1 medium size red onion cut thinly 
  • 1 teaspoon oregano
  • ½ teaspoon salt 
  • pinch of black pepper

Instructions

  1. In a large Ziploc bag combine balsamic vinegar, soy sauce, honey, oil, garlic, and skirt steak. Seal the bag and shake well. Then refrigerate for 1 to 2 hours.
  2. Heat grill and cook skirt steak about 3-5 minutes on each side on high heat. Let rest before cutting.
  3. In a medium bowl whisk together the salad dressing ingredients red wine vinegar, oil, shallots and oregano. 
  4. Cut tomatoes into wedges and mix with red onions then add dressing. Finish with salt and pepper. Serve!

 

Sensei’s Tips of the Day

When buying steaks try to buy meat that has a good balance between lean and fatty.

Motivational Quote

“Everything in moderation!”

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone

Beyond The Mat – Instructor James Simpson

By TSK No Comments

An Interview with Shihan James Simpson

How has martial arts become an integral part of your overall health?

I’m 56 years old and still in great shape, physically and mentally! I rarely get sick and I attribute that to working out at Tiger Schulmann’s, combined with proper nutrition.

Have you competed in martial arts competition? If so, how do you think you benefited from your experience(s)?

I was in sports and competed for many years but haven’t competed recently. Competing always made me strive to push myself to be better.

What are you thoughts about the importance of competition for your students?

Competition is more than winning a medal. It’s about overcoming fears and fighting through them. If you can do that here, you can do it in daily life.

How do you motivate and set goals for your students?

The class is always filled with excitement which tends to generate positive motivation on it’s own. I also tell my students that you can do or be whatever you want, but it starts by setting goals, working to achieve them and not giving up.

Share an example of how you helped coach or mentor someone. What improvements did you see in the person’s knowledge or skills?

I had a young boy who was shy, often bullied and not wanting to go to school as a result. Then he started training with me at Tiger Schulmann’s. Right off the bat, he was extremely hardworking. He learned quickly and eventually became strong, fit and outgoing! After some time, he became the kid at school that everyone wanted to be friends with. 

Why did you become an instructor and what does it mean to you?

I always loved martial arts and loved to train so when asked to be an instructor, I was so excited. It still means the world to me and has changed my life in many ways. I very proud and honored to be one of the instructors in such an amazing organization.

How do you make learning fun for your students?

Just by having a great attitude and loving what I do shows in class.

How important is family support to the success of a student?

A family that trains together stays together, family is everything!

If I were to talk to your students, what might they say about you?

Shihan Simpson is dedicated.

Cooking With Sensei – Bell Pepper & Onion Frittata

By Diet and Nutrition, TSK No Comments

Today on Cooking with Sensei, we’re going to make a frittata. Growing up my mom used to make them all the time as a quick easy meal for my brothers and I.  Frittatas are often considered a breakfast item in the United States but they can be eaten for any meal of the day, either hot or cold.  They’re typically cooked in a cast iron pan or oven safe skillet because they start cooking on the stove top and finish cooking in the oven.  Unlike omelets, frittata fillings are mixed in with the egg mixture, rather than folded in the center.  I could seriously eat eggs anytime of the day and for multiple meals.  They are such an amazing source of protein and taste great.

Cooking With Sensei – Bell Pepper & Onion Frittata

Ingredients

  • 8 large whole eggs
  • 16 large egg whites
  • 1/4 cup 2% milk 
  • 1/2 teaspoon fresh lemon juice 
  • 1/8 teaspoon extra-virgin olive oil
  • 1 cup of chopped red onions 
  • 1/2 cup chopped red bell peppers 
  • 1/2 cup chopped yellow bell peppers 
  • 1/4 teaspoon sea salt 
  • 1/8 teaspoon freshly ground black pepper 
  • 1 cup shredded cheddar cheese

Instructions

  1. Preheat the oven to 375°
  2. Lightly spray a 9-inch round cake pan or 8-inch cast iron skillet with quinoa oil spray.
  3. Whisk together the eggs, egg whites, milk, and lemon juice in a large mixing bowl. 
  4. Heat the olive oil in a large sauté pan over medium heat and sauté the onions, red bell peppers, and yellow bell peppers until tender. Season with salt and pepper. 
  5. Add the onion mixture and cheddar to the egg mixture and stir until combined.  Pour the mixture into a pan. 
  6. Bake for 20 to 30 minutes or until eggs are cooked and the cheese melts. 

 

Sensei’s Tips of the Day

1. Always purchase eggs from refrigerated case.

2. Choose eggs with clean and not cracked shells.

3. Always check the expiration date.

Motivational Quote

“Have your next meal ready to avoid making a bad choice later.”

Check me out on on IG at @tsmmaglendale  | @chris_iavarone