Lori’s Pick

LoriHere’s another pick from our wonderful Lori .P. She’s highly recommending this recipe and says she makes it every night for her and her family because it’s to die for! So check it out and let us know what you think by commenting below and sharing on Facebook.

Skillet Chicken Pizza

Serves 2

Ingredients

  • 1 ½ pounds bone-in chicken thighs (or other bone-in chicken pieces)
  • 2 strips thick-cut bacon (or pancetta), cut in pieces
  • 1 tablespoon olive oil
  • 2 cloves garlic, thinly sliced
  • 2 tablespoons capers, drained – these are dried flower buds – they give a nice salty taste!
  • ¼ teaspoon red chile flakes (use more or less, depending on how spicy you like it)
  • 14 ounces canned whole plum tomatoes – I use a 28oz can
  • 2 pints fresh cherry tomatoes – I have used fresh field and roma tomatoes too!
  • 1 teaspoon dried oregano (optional)
  • ¼ cup chopped fresh basil, plus 1 large sprig of basil
  • 4 ounces fresh mozzarella cheese

    Directions

  1. Chicken Skillet PizzaPreheat the oven to 425 degrees F. I use a heavy skillet and put it on the BBQ instead of the oven
  2. Add the chopped bacon (or pancetta) to a large oven-proof skillet (I used a 10″ for a two-person meal) and cook over medium-high heat until crisp and golden brown. Transfer the bacon to a paper-towel lined plate.
  3. If the pan is a little dry, add the 1 tablespoon of olive oil.
  4. Add the chicken thighs to the skillet and cook, turning occasionally, for about 10 minutes — they should be well-browned on all sides but not cooked through. Transfer the chicken thighs to the plate with the bacon. (Don’t drain the pan at any point!)
  5. Add the garlic, capers, and chile flakes to the pan. Cook, stirring frequently, for about 1 minute.
  6. Add the tomatoes, the large sprig of basil, and the oregano, and season with salt and pepper. Cook for about 10 minutes, until the tomatoes break down and the sauce thickens a bit. It helps to smash the tomatoes a bit with the back of a spatula or spoon as they cook.
  7. Add the bacon and chicken thighs back to the pan, and transfer the skillet to the oven. Bake for about 25 minutes, until the chicken is cooked through.
  8. Remove the skillet from the oven. Turn the broiler on high. Tear the mozzarella into small pieces and sprinkle them over the top of the skillet. Place the skillet under the broiler for about 2 minutes — watch carefully! Take it out as soon as the cheese bubbles and browns.
  9. Sprinkle the chopped fresh basil over the skillet. Serve over baby spinach or other greens.

 

Denise’s Pick

Denise

This week’s pick is from Denise. She’s a dedicated fitness enthusiast who never stops. She’s always looking for a new challenge and finding ways to better her health; from running, to group fit, personal training, to cooking. So here’s her pick for this week’s Client’s Pick.

 


Sheet Pan Balsamic-Herb Chicken and Vegetables

INGREDIENTS:

Chicken:
  • 16 ounces boneless, skinless chicken breasts, halved
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp extra-virgin olive oil
  • 2 cloves crushed garlic
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley
  • 3/4 teaspoon kosher salt
Balsamic Veggies:
  • olive oil spray
  • 1 large red bell pepper, cored and cut into 1-inch pieces
  • 1 medium (7-ounce) zucchini, quartered lengthwise and cut into 1-inch cubes
  • 1 cup asparagus, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces, layers separated
  • 1 cup cauliflower florets
  • 2 tbsp balsamic vinegar
  • 1 1/2 tbsp extra-virgin olive oil
  • 1 teaspoon kosher salt
  • freshly ground black pepper
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley

DIRECTIONS:

  1. Preheat the oven to 450 degrees F. Line a large sheet pan with parchment, if desired.
  2. Season chicken with 1 tablespoon balsamic, 1/2 tablespoon olive oil, garlic, 2 teaspoons dried basil, 1 teaspoon dried parsley and 3/4 teaspoon salt.
  3. Marinate while you prep the vegetables, the longer the better.
  4. In a large bowl toss the vegetables with 2 tablespoon balsamic, 1 1/2 tablespoons olive oil, 3/4 teaspoon salt, black pepper, 2 teaspoon basil and 1 teaspoon parsley.
  5. Spread out onto the sheet pan.Nestle the chicken in with the vegetables and roast until tender in the lower rack of the oven, about 20 minutes until the chicken is cooked through.
  6. Serve right away.

    Sheet Pan Roasted Balsamic Herb Chicken and Vegetables

Freezer Friendly

  1. Let the cooked dish cool completely.
  2. Portion it into freezer containers and freeze for up to 3 months.
  3. To serve, thaw in the refrigerator overnight.
  4. Reheat in a 325°F oven until warmed through 20 minutes.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 piece chicken, 1 cup veggies

  • Amount Per Serving:
  • Smart Points: 4
  • Points +: 6
  • Calories: 251
  • Total Fat: 10g
  • Saturated Fat: 1.5g
  • Cholesterol: 83mg
  • Sodium: 557.5mg
  • Carbohydrates: 13g
  • Fiber: 4g
  • Sugar: 1g
  • Protein: 28.5g


Reference:

Read more at http://www.skinnytaste.com/sheet-pan-balsamic-herb-chicken-and-vegetables/#lxEJ7OhVFp7t7KQp.99

Lori’s Pick

Lori's PickThis week’s pick is from the lovely Lori. She is the mother of two, which whom have trained in karate with James in the past.

Her pick this week is a chicken pot pie. Two recipes put into one. She wanted to share it with us to show that you can make just about anything if you put your mind to it!

Chicken Pot Pie Recipe


Pie crust

For the dough

Chicken Pot Pie

  • 1 1/2 cups mozzarella cheese, shredded
  • 3 tbsp cream cheese
  • 3/4 cup almond flour
  • 1 large egg
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Chicken Pot Pie

  • 2 teaspoon coconut oil
  • 2 garlic cloves, chopped
  • 2 small onions, diced
  • 2 ribs celery, diced
  • 2 carrots, diced
  • 500 grams chicken (approximately 2 half-breasts, 1 whole breast)

Cream Sauce

  • 1 head cauliflower (approximately 3 cups florets)
  • 3 cups chicken stock
  • ½ teaspoon onion salt
 
I added a bit of full fat cream and some white wine to the cream sauce – YUMMY
Grain-free Pastry – this is the original recipe but tasted too strong like coconut – feel free to use any pie crust recipe you like!
  • 6 tablespoons coconut flour
  • 1 egg
  • ¼ cup room-temp coconut oil
  • 1 tablespoon hot reserved cauliflower broth
  • 2 tablespoons egg white

 


 

Reference

Adapted from Ina Garten – the Barefoot Contessa’s recipe

Fuelling Young Athletes

jaiten-1Have you ever wondered what you should be feeding your young athlete before, during, and after games? Listed below are just a few tips recommended by “Conditioning Young Athletes” by Tudor O. Bompa,  and PhD Michael Carrera, Human Kinetics.


Purpose: to replenish the body and prevent injury

Pre-game meal: 2-3 hours before a game

  • High in carbohydrates
  • Just a regular meal that consists of carbs, proteins, and fats
  • Protein sources should come from both plants and meats
  • Avoid gassy foods like legumes, chickpeas, and kidney beans as they may cause distress on the body reducing your child’s performance
  • DON’T EAT ON THE RUN! (if you can)

Post-game meal:

  • 30 min after a game, have a snack that consists of a protein and a carbohydrate (i.e. banana and peanut butter, chocolate milk, or a bagel with peanut butter)
  • Avoid sugary snacks (i.e. cereal bar)

  • 60 min after a game, have a regular meal that consists of higher carbohydrates to replenish the energy used during the game

Tournament Days:

  • If the game’s early, eat light (i.e. egg on toast)
  • After first game, they can have a suitable meal
  • Protein and carb based snacks throughout the day; such as tuna wraps, veggies, etc…
  • Eat whether they feel hungry or not, that way they can avoid an energy crash during the game. Essentially they are keeping their fuel stores going
  • Water for games or tournaments that last only 60 minutes but if the tournament lasts longer than 60 minutes, drinks like gatorade can be consumed. This way their electrolytes will stay up throughout the day

Apple Bok Choy Salad

Monthly Recipe

Apple Bok Choy Salad

  • 6 cups of finely chopped bok choy
  • 1 large apple shredded
  • 1 large carrot shredded
  • 1/2 cup chopped red onion
  • 1/2 cup unsweetened soy, hemp, or almond milk
  • 1/2 cup raw cashews or 1/4 cup raw cashew butter
  • 1/4 cup balsamic vinegar
  • 1/4 cup raisins
  • 1 teaspoon Dijon Mustard

Combine bok choy, apple, carrot, and chopping red onion in a bowl.Apple Bok Choy Salad.jpg

Blend soy milk, cashews, vinegar, raisins, and mustard in a food processor or high-powered blender. Add desired amount to chopped vegetables.

Nutrition Facts: CALORIES 202, PROTEIN 7 g, CARBOHYDRATES 26g, TOTAL FAT 8.9g, SATURATED FAT  1.7g, SODIUM 89mg, FIBRE 4g, BETA-CAROTENE 1,383ug, VITAMIN C 20mg, CALCIUM 90mg, IRON 2.3mg, FOLATE 55ug, MAGNESIUM 74mg, ZINC 1.4mg, SELENIUM 4.2ug

 

Recipe can be found in “Eat to Live” by Joel Fuhrman, M.D. on page 116

 

Summer Yoga Program 2016

13523857_10153835696852568_493650106_o (2)Starting Saturday, July 10th to August 28th

Due to high demand, we will be offering a 60 minute yoga class every Saturday morning from 10am to 11am throughout the Summer months (not including long weekends).

Each class will be based on donations toward our sponsor child through World Vision. Any amount can help change the life of our little girl Scarlett.

If you would be interested in joining us, please contact us by phone or by e-mail.

Phone: 519.267.8882
E-mail: info@kazokumartialartscentre.com