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Diet and Nutrition

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

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

Cooking With Sensei – Cold Noodle Salad

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Today on Cooking with Sensei we are making a wonderful cold noodle salad that can be made in advance to save you more time. Our salad calls for udon noodles, which are thick noodles made of wheat or brown rice. This dish is easy to prepare and affordable too.  It’s perfect for preparing a healthy meal in minutes. Udon noodles are very low in calories and rich and complex carbs as well as protein. I really love to mix it up in the kitchen using all different kinds of ingredients and make eating healthy fun again. 

Cooking With Sensei – Cold Noodle Salad

Ingredients

  • 1/2 cup sliced cucumber
  • 1/2 cup of chopped scallions
  • 1/2 cup thinly sliced red bell peppers
  • 1/2 cup of sliced carrots
  • 3/4 cup of shiitake mushrooms
  • 2 tablespoons of black sesame seeds
  • 1/4 cup of water

Dressing:

  • 2 tablespoons lemon juice
  • 1 tablespoon of ginger juice
  • 1 tablespoon sesame oil
  • 1/4 teaspoon of crushed red pepper
  • 1 tablespoon of cane sugar
  • 1 teaspoon of salt
  • Pinch of black pepper

Instructions

  1. Combine the cucumbers, scallions, and peppers in a medium bowl then refrigerate.
  2. Preheat wok and spray lightly with canola oil.
  3. Sauté carrots, mushrooms, sesame seeds and water a little at a time, then let cool.
  4. Combine the carrot mix & cucumber mix.
  5. Mix together the dressing ingredients. 
  6. Toss salad with dressing and enjoy!

Sensei’s Tip of the Day

Use the “Clean” as you go method instead of leaving it all at the end; just take a moment to wipe down your workstation.   

Motivational Quote

Tell yourself the challenges isn’t over, it only continues.

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

Cooking With Sensei – Grilled Shrimp Tacos

By Diet and Nutrition, TSK No Comments
Tiger Schulmann's Sensei Iavarone teaches us how to cook grilled shrimp tacos.

Today on Cooking With Sensei, we are making Grilled Shrimp Tacos with a Yogurt Cabbage Slaw.  Just think about having this yummy refreshing taco on a summer’s day with friends and knowing it is good for you.  Grilling up shrimp happens to be one of my favorite things to cook during the warmer months. Did you know Americans eat one billion pounds of shrimp every year?  Instead of using regular old taco shells, we are using whole-wheat tortillas wraps that we downsized a little to lower the carb intake.

This will be a three part recipe that will come together very quickly. Let’s get to cooking and making so healthy food!

Cooking With Sensei – Grilled Shrimp Tacos

Ingredients

Shrimp:

  • 1 lbs. cleaned large shrimp
  • 2 tablespoons of olive oil
  • pinch salt and pepper
  • 1 tablespoon of dried parsley
  • 1 teaspoon of garlic powder

Yogurt Sauce:

  • 1 cup of plain Greek yogurt
  • 1/2 cup of chopped cilantro
  • 1 clove of garlic
  • 1/4 cup of apple cider vinegar
  • salt and pepper to taste
  • 2 tablespoons of honey
  • juice from half lime

Cabbage Slaw:

  • 1 cup of shredded green cabbage
  • 1/2 cup of shredded purple cabbage
  • 1/4 cup of shredded carrots
  • Sliced Avocados for garnish
  • 4 whole wheat tortillas

Instructions

Shrimp:

  1. Either fire up the grill or a pan on the stove top to cook shrimp.
  2. Combine the shrimp, olive oil, parsley, garlic powder, salt, pepper, and mix in a bowl.

Yogurt Slaw:

  1. In a mini food processor combined the yogurt, honey, garlic, salt, pepper, cilantro, apple cider vinegar, and lime juice then mix until smooth.  
  2. Mix the green and purple shredded cabbage with the carrots.
  3. Add yogurt sauce one spoon at a time until desired consistency is reached and it’s mixed well. Save extra sauce to pour over tacos later.
  4. Assemble tacos and enjoy.

Sensei’s Tip of the Day

Lower your carb intake by cutting off 1/4 inch around the edge of tortillas, using a pizza cutter to get a nice circular line.

Motivational Quote

Eat healthy long enough and you’ll begin to think it’s just the way it is.

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

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

Cooking With Sensei – Asian Stir Fry

By Diet and Nutrition, TSK No Comments

This week on cooking with Sensei we are going to stir fry it up! We’re making an Asian stir fry with lean beef and jasmine rice. If you’re looking for fast and easy, this is the recipe for you. This meal is not only balanced but super tasty too. It’s loaded with color from all the vegetables and packed with protein from the lean beef. We pair it up with some light fluffy jasmine rice, creating the perfect balanced dish! Eating healthy can sometimes get boring, so getting different flavors from around the world will help you stick with it. 

Cooking With Sensei – Asian Stir Fry

Ingredients

  • Jasmine rice, cook according to packaging
  • Lean shaved beef
  • Salt and pepper
  • Red, orange & yellow peppers, chopped
  • Asparagus, chopped
  • Mushrooms, quartered
  • Marinade, I like to use Korean BBQ

Instructions

  1. First thing you need to do is get the rice cooking. I usually use a rice cooker to keep it simple but you can just cook the rice according to the packaging.
  2. Next, chop up all the vegetables and heat up a pan with a tablespoon of oil.
  3. You’re going to start sautéing the peppers over medium heat first, then add in the asparagus, then the mushrooms. Once you see them start to brown and soften take them off the heat.
  4. Now start to brown the beef but don’t cook it all the way through.
  5. Combine the vegetables with beef and stir in any marinade you’d like. I choose to use to a Korean BBQ marinade that was low in sodium and sugar. The flavor is out of this world.
  6. Just pair it with your rice and watch your portions. This should hit the spot, enjoy!

 

Sensei’s Tips

Eat mindfully.

This just means paying full attention to what you eat without distractions. Eating mindfully helps you notice your body’s hunger and fullness cues, so that you can actually know when you’ve had enough to eat. 

Use smaller plates and utensils.

People tend to fill their plates about 70% full, regardless of plate size. If you’re trying to cut down portions size, it’s easier to do when you eat with a smaller plate and utensils.

Drink a glass of water before or with your meal.

Besides the typical benefits of drinking water, drinking it before or with your meal helps with digestion and typically reduces the possibility of overeating.

Motivational Quote

Your body is your most priceless possession. Take care of it.

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

Cooking With Sensei – Salmon Salad Wraps

By Diet and Nutrition, TSK No Comments

Today on Cooking with Sensei we are going to be making a salmon salad wrap cut sushi style, topped with a little fresh pico. This dish is not only beautiful but light and filling all at the same time. 

Cooking With Sensei – Salmon Salad Wraps

Ingredients

  • 1 salmon fillet, cut into 6 ounce pieces
  • 5 medium sized tomatoes – diced and strained
  • 1 yellow onion, diced
  • cilantro, chopped
  • juice of 1 lime
  • 1 small jalapeño pepper, chopped
  • Honey
  • Dijon mustard

Instructions

  1. Cut 6 ounce pieces of salmon fillet and cook on the stove top in a nonstick pan. The oil from the fish will be enough to grease the pan without adding any extra fat to the dish. Cook until salmon is browned. 
  2. Set aside the salmon and let it cool off.
  3. Next up, the tomato pico. Chop up some fresh tomatoes, onions, jalapeño, cilantro and lime juice. Make sure to strain the tomatoes for about 30 minutes to get the juice out and discard. Then mix everything together.
  4. Mix together the honey and dijon mustard.
  5. Go back to the salmon with a fork and flake the fish off from the skin.
  6. Cut up cooked salmon pieces a bit and gently mash in a bowl.
  7. Mix the salmon with a couple of tablespoons of the honey/dijon mustard mixture, start with 1.5 tbs, add more to taste.
  8. Roll the salmon salad in a whole wheat tortilla with avocado and cut into six equal pieces.
  9. Lastly plate rolls and top with the fresh pico!

 

Sensei’s Tips

Cook salmon filets at room temperature

Cold salmon filets pulled straight from the fridge are not friends of screaming hot pan.

Add jalapeño seeds for some extra spice

Leave some of the seeds in from the jalapeño.

Pro Tip: To test the spiciness of your pepper, cut off a small piece of the tip (you’ll have less chance of burning your tongue if the chili is really hot!)

Cilantro is your friend! 

Cilantro adds a fresh feel to any dish – add it to salad, beans, use it to garnish – the possibilities are endless!

Motivational Quote

The key to eating healthy?  Avoid any food that has a TV commercial! 

 

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