Tag Archive for: protein

,

Sauteed Scallops Over Spaghetti Squash

 

Sauteed Scallops over Spaghetti Squash

Sauteed Scallops over Spaghetti Squash

Yield: 5-6
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes

Ingredients

  • 2 lb. spaghetti squash, cut in half lengthwise and seeded
  • 2 tablespoons The Olivique, Mediterranean Extra virgin Olive Oil, plus more for baking pan
  • 4 leeks, white and light-green parts only, thinly sliced lengthwise
  • 2 medium-sized shallots, peeled and thinly sliced lengthwise
  • 1/4 cup all-purpose flour
  • 10 large sea scallops, sliced in half
  • 1 teaspoon My Sage Gourmet Mediterranean Blend, or sea salt to taste
  • Freshly ground black pepper
  • 3/4 cup dry white wine (op1tional)
  • 2 tablespoons unsalted butter, chilled and cut into small pieces
  • 1 tablespoon minced chives
  • 1 teaspoon (or more) red chili flakes

(Optional)

  • Finely chopped wild mushrooms and/or chopped Asparagus tips
  • My Sage Gourmet Garlic Herb

Instructions

  1. Heat oven to 375 degrees.
  2. Place squash, cut-side down, on an oiled baking pan. Cook until easily pierced with a knife tip, about 45 minutes. Using a fork, separate the flesh into strands and transfer to a bowl. Cover.
  3. Rinse and dry scallops with a paper towel and sprinkle lightly with MSG Mediterranean Blend or sea salt and pepper. Set aside
  4. Heat 1 tablespoon olive oil in a saute pan over medium-low heat. Cook leeks and shallots, stirring, until crisp, about 10 minutes. Transfer to a plate.
  5. Place flour in a small bowl; dredge scallops. Return pan to heat; add remaining tablespoon oil. Sear half of scallops at a time until golden, about 3-4 minutes on first side. (Do not move or disturb them during this time.) Flip and sear 2nd side for about 1 minute. Season with My Sage Gourmet Mediterranean Herb Seasoning (or salt) and pepper. Cook remaining scallops.
  6. Increase heat to medium high; add wine or 3/4 cup water. Using a wooden spoon, scrape up any brown bits on bottom of pan. Cook until liquid has reduced by half.
  7. Slowly whisk in the butter until sauce begins to thicken, about 2 minutes. If adding wild mushrooms and/or asparagus tips, do it when you add the butter. As sauce begins to thicken, check seasoning. If needed, add another dash of My Sage Gourmet Mediterranean Herb Seasoning , My Sage Gourmet Garlic Herb, or salt and pepper.
  8. Divide the squash and leek mixture among four dinner plates. Top with scallops.
  9. Drizzle with sauce and garnish with chives and red pepper flakes.
  10. Serve.

Recommended Products

Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 249Total Fat: 8gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 23mgSodium: 339mgCarbohydrates: 32gFiber: 5gSugar: 9gProtein: 9g

Stay connected

Follow us on Instagram

© Carol Takakura
Cuisine: Healthy / Category: Fish and Seafood
/by
, ,

Chicken Tofu Stir Fry

This Chicken Tofu Stir Fry recipe is so versatile and quick, it can be made in as little as 20 minutes.

I suggest the use of organic and free range meats whenever possible.

 

Chicken Tofu Stir Fry

Chicken Tofu Stir Fry

Yield: 4-5
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Quick and versatile, can be made in as little as 20 minutes.

Ingredients

  • 1 lb. ground chicken
  • 2 tablespoons Sesame Oil
  • 1 tablespoon Coconut Oil
  • 1 teaspoon freshly ground black pepper
  • ½ teaspoon My Sage Gourmet Garlic Herb
  • 2 tablespoons Ponzu sauce
  • 1 tablespoon Fish sauce
  • Sriracha sauce to taste
  • 1 teaspoon dried lemongrass or fresh if you have it-shredded
  • Two handfuls kale (center rib removed, leaves torn into bite-size pieces)
  • Handful Napa cabbage torn into bite size pieces
  • 3-4 scallions
  • 2 8.8 oz. packages of Brown Basmati Rice (I recommend Full Circle Market)](http://fullcirclefoods.com)
  • I-16 ounce package extra firm tofu, drained

TOFU MARINADE

  • ½ Cup Ponzu Sauce
  • 2 teaspoon freshly ground pepper
  • 1 teaspoon
  • 1 teaspoon grated fresh ginger
  • Sriracha Sauce to taste
  • 2 tablespoons Olive Oil
  • 1 tablespoon Sesame Seed Oil

Instructions

  1. Prepare the tofu: Drain and slice about 1/4-1/2 inch thick.
  2. Dry Fry: Heat large skillet to medium heat. Do not coat pan. The purpose of the dry fry is to remove moisture allowing better absorption of marinate.
  3. While tofu cooks, mix together marinade. Set aside.
  4. Once tofu has lightly browned on both sides, place in a deep dish in one layer.
  5. Pour reserved marinade mixture over tofu, turning once to coat well. Cover tightly and refrigerate.
  6. In the same large skillet, heat Sesame and Coconut oil over medium high heat (no higher!) Crumble ground meat into pan. Brown meat then drain off excess liquid.
  7. While meat is cooking , cook your rice according to package directions. If you prefer to use a different rice, be sure to allow for cooking time!!
  8. Once meat is cooked and drained, add remaining ingredients (black pepper through scallions) to skillet. Stir to mix. Reduce heat to low simmer for 10 minutes.
  9. Remove from heat. Add tofu to skillet, turning gently to mix.
  10. Serve over cooked rice.

Notes

Makes a great lettuce wrap if grains are not your thing.

You can also eliminate the chicken and still have plenty of protein from the kale and brown rice.

Recommended Products

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 569Total Fat: 40gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 28gCholesterol: 121mgSodium: 1242mgCarbohydrates: 16gFiber: 3gSugar: 7gProtein: 41g

Stay connected

Follow us on Instagram

© Carol Takakura
Cuisine: Healthy

 

Enjoy, and please share!

 

About Full Circle Market  Brown Basmati Rice packets

I don’t usually go for heat-and-eat packets since I try to avoid microwaving but these little packets are delicious in any stovetop stir fry or fried rice recipe.

Find out more about their products at FullCircleFoods.com

 

DISCLAIMER–As a food and fitness blogger, I often receive free samples to review but I am never paid for my opinions. The views expressed here are based solely on personal experience with the products and my interactions with the company’s staff. Your experiences and sentiments may differ from my own. 

/by
, ,

Kid Friendly Pizza

This is just one of my Kids in the Kitchen friendly recipes for you to try out.

Depending on the age of your little ones, they may be able to do many of the prep tasks in this recipe. Use this guide to help you decide what will be age/ability appropriate. I will tell you that my little one did most all of the tasks (except oven/grill) with my supervision and she is just 4 years old.

Check out my blog post on Kids in the Kitchen

 

Shows an image of a little girl making mini pizzas

Kid friendly Pizza

Yield: 6
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Easy Kid friendly Pizza recipe to enjoy with your kiddos.

Ingredients

  • 6 whole grain or sourdough English muffins
  • 1 tablespoon mild BBQ sauce mixed with one teaspoon filtered water
  • 3 (1/2-inch-thick) fresh or canned (drain if canned) pineapple slices
  • 1 (4-ounce) cooked chicken breast, sliced (about 1/4 inch thick)
  • Winona pure Cooking spray **
  • 2/3 cup organic pizza sauce
  • 4 ounces organic grated mozzarella cheese
  • 1/2 teaspoon freshly ground black pepper

Instructions

  1. Remove English muffins from package and split into 12 halves
  2. Arrange English muffins on cookie sheet sprayed with cooking spray or covered in parchment paper
  3. Place BBQ sauce/water in a medium bowl. Add pineapple and cooked chicken breast toss to coat. Drain sauce, then add pineapple and chicken to grill or grill-skillet rack coated with cooking spray; grill 3 minutes on each side or until well marked. Remove from grill/grill skillet; cut into 1-inch pieces.
  4. Preheat oven or BBQ grill to 325 degrees
  5. Spread marinara evenly over pizzas, leaving a 1/2-inch border. Arrange pineapple and chicken over pizzas; sprinkle with cheese.
  6. Place pizzas in oven or on grill rack or BBQ and grill pizzas 5-8 minutes or until cheese melts.
  7. Sprinkle with pepper.
  8. Allow to cool to avoid burns from the cheese


**WINONA PURE COOKING SPRAY can be found here

Stay connected

Follow us on Instagram

© Carol Takakura
Cuisine: Healthy / Category: Entrees, Snacks

 

/by
, ,

Oatmeal Almond Protein Smoothie

 

Oatmeal Almond Protein Smoothie

Oatmeal Almond Protein Smoothie

Yield: 1 serving

Ingredients

  • 5 ice cubes
  • Up to 8-10 ounces unsweetened almond milk or cold filtered water
  • 
½ cup quick cook oatmeal (Bobs Redmill is a good brand)
  • 2 scoops Arbonne or other high quality protein powder (chocolate or vanilla)
  • 5-8 oz fresh spinach stems and all
  • 1/2 cup blueberries, frozen
  • 2 Tablespoons Cacao powder
  • Handful parsley
  • 1/2 small banana (optional)

Instructions

  1. Begin by placing ice & almond milk or water, oatmeal and protein powder in a high powered blender. (I recommend Vita-mix 5200)
  2. Blend 30 secs.
  3. Add all remaining ingredients and blend on high until smooth.
Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 918Total Fat: 35gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 27gCholesterol: 5mgSodium: 1018mgCarbohydrates: 101gFiber: 42gSugar: 21gProtein: 77g

Stay connected

Follow us on Instagram

© Carol Takakura
Cuisine: Healthy / Category: Beverages; Breakfast

 

/by
, , ,

Quinoa Cakes

I love using Quinoa. I know tons of recipes for it but sometimes it’s finding that perfect little add in that gives it all you need. So, I played and played and finally found what I think are the perfect combination of flavors making this an easy, tasty, healthy dish that you will cook once, then eat a few more times through your busy week.

Quinoa Cakes

Quinoa Cakes

Yield: 4

(Adapted from Barefoot Kitchen and Whole Foods Market recipes)

Ingredients

  • 1 cup fresh spinach, washed patted dry and thinly chopped
  • ½ tsp. garlic, inner stem removed, then minced
  • 1 cup cooked red or golden quinoa (rinsed)
  • 1 tsp. freshly minced curly parsley
  • 1 1/2 tablespoon finely chopped red onion
  • Zest of 1 large lemon
  • 2 tsp My Sage Gourmet Aglio Olio E Peperoncino]
  • 1 tsp.freshly ground pepper (or to taste)
  • 1 tablespoon whole wheat Panko breadcrumbs
  • 1 egg, beaten
  • 3 ounces crumbled goat cheese
  • Grape seed oil
  • TOPPING:
  • 1 1/2 tablespoon chopped fresh dill
  • 1 1/2 cup plain nonfat yogurt
  • 2 teaspoons lemon juice

Instructions

  1. In a large bowl mix together spinach, garlic, quinoa and red onion, lemon zest, Add salt and pepper (adjust salt as needed. Add Panko, beaten egg and goat cheese- mix well.
  2. Make Quinoa patties about 2″ across and a 1/2 inch thick.
  3. In a large skillet, over medium heat, add just enough grape seed oil to cover the skillet bottom.
  4. Test oil by dropping a tiny piece of quinoa into the oil, It should sizzle but not pop. Adjust heat as needed.
  5. Place patties in skillet, careful to leave a bit of space around all sides of each patty, allows even cooking.
  6. Cook until browned, about 3 minutes. Flip gently to hold shape and cook on the second side 3 minutes.
  7. Place finished patties on a cookie sheet covered with a layer of paper towels to bloat off excess oil.
  8. Stir together dill, yogurt and lemon juice in small bowl, then spoon over warm quinoa cakes.

(OPTIONAL)

CAN BE BAKED if you make the following adjustments:.

  1. Increases cooking time,reduces oil usage, great flavor all the same!
  2. Preheat oven to 400°F.

ADDITIONAL INGREDIENTS to use when baking:

  1. 1/3 cup grated carrots
  2. 1/3 cup seeded and grated yellow squash
  3. 1/4 cup all-purpose flour
  4. teaspoon baking powder
  5. NOTE: ELIMINATE THE PANKO BREADCRUMBS!!! The flour replaces it as a binder when baked!!

INSTRUCTIONS

  1. In a large bowl mix together the spinach, garlic, Quinoa and red onion, lemon zest, carrots, squash, flour, beaten egg and baking powder, omitting panko.
  2. Form mixture into eight (4- to 5-inch) patties and arrange on an oiled baking sheet.
  3. Bake, flipping halfway through, until lightly browned and just crisp, about 25 minutes.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 267Total Fat: 11gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 58mgSodium: 241mgCarbohydrates: 29gFiber: 3gSugar: 10gProtein: 15g

Stay connected

Follow us on Instagram

© Carol Takakura
Cuisine: Healthy / Category: Sides; Vegetarian

 

 

/by