Shrimp are more than an alternative protein choice; they’re extremely underrated when it comes to the health benefits they offer. Though we consider most seafood to be a good source of omega-3 fatty acids, shrimp are especially high in them; a quarter pound serving of shrimp yields more than 350 mg of omega-3s. Shrimp are also one of the best whole-food sources of astaxanthin, a powerful anti-inflammatory and antioxidant. As for the cholesterol content (220 mg in that same quarter pound), dietary cholesterol isn’t the real culprit of high cholesterol levels in the blood.

As for the sesame seeds, most people think of them as a sort of throwaway condiment; a topping for buns and bagels that you could take or leave. But sesame seeds actually contain moderate amounts of calcium, magnesium, iron, zinc, B1, selenium (important for fertility in both men and women), and fiber.

  • 1 cup medium shrimp, cooked, tails removed
  • ½ cup roasted cashews, chopped
  • ½ cup shredded carrot
  • ½ cup cucumber, diced small
  • 1 small head nappa cabbage, julienned
  • 1 bunch watercress
  • ½ cup canned Mandarin oranges
  • ½ cup canned water chestnuts
  • ½ bunch cilantro sprigs
  • 1 cup celery, diced
  • 1 bunch scallions, chopped
  • ¾ cup Asian sesame ginger dressing
  • 1 tbsp toasted sesame seeds

1) Place all the ingredients except the cashews and the sesame seeds in a large mixing bowl and toss.

2) Place in a large serving bowl or platter. Sprinkle with cashews and sesame seeds and serve.

Published with permission from www.chefirvine.com

Find more healthy recipes like this, check out Chef Robert Irvine’s new book FIT FUEL on his website www.chefirvine.com

Pasta with Turkey Bolognese

Pasta with Turkey Bolognese

  • 2 tbsp grapeseed oil
  • 1 lb turkey sausage – ground
  • 1/2 cup minced carrots
  • 1/2 cup minced onion
  • 1/2 cup minced celery
  • 3 lbs ground turkey breast
  • 1/2 cup white wine
  • 1/4 cup tomato paste
  • 1 qt crushed tomatoes
  • 3/4 cup chicken stock
  • 1/2 cup low fat ricotta cheese
  • 1 lb rigatoni pasta (or pasta of your choice) – cooked
  • 1 bunch parsley – choppedsalt and pepper to taste

Heat the grapeseed oil in a pan, once hot add turkey sausage and cook until meat is cooked through

Add onions, celery and carrots and cook for 5 minutes until tender

Add ground turkey meat and cook through

Add white wine and cook for an additional 3 minutes, then add garlic and tomato paste, crushed tomatoes, chicken stock and stir.

Reduce for 30 minutes, then whisk in ricotta cheese.

Toss in pasta and parsley and serve.



  • 2 Cups of Farro
  • 5 Cups of Low Sodium Vegetable Stock
  • 2 each Garlic Cloves
  • 2 tbsp Evo Oil
  • 1 each Bay Leaves

In a heated sauce pot, add the Evo oil and toast the Farro for one minute. Add the garlic, bay leaf and vegetable stock and bring to simmer. Turn heat down low, and allow the Farro to cook for 25-30 minutes until slightly tender. Strain any access cooking liquid from the cooked Farro and spread Farro out on a sheet pan to cool.

Curry Chicken Salad Lettuce Wraps

Curry Chicken Salad Lettuce Wraps

  • 3 cups Pre-Cooked Chicken Breast, diced
  • 1 stalk Celery, minced
  • ½ cup Green Grapes, cut in half
  • ½ cup Walnuts
  • 1 tsp Lemon Juice
  • ½ cup Mayo
  • 1 tsp Madras Curry Powder
  • ¼ cup Mango Chutney
  • Salt and Pepper to taste
  • 12 Bibb Lettuce Leaves

In a mixing bowl, mix chicken, celery, grapes, walnuts, lemon juice, mayo, curry powder, mango chutney, salt and pepper.
Place the Curry Chicken Salad in the middle of a large platter and arrange the Bibb Lettuce leaves around the chicken salad. Serve family style.

Pan Seared Chicken and Vegetable Hash

Pan Seared Chicken and Vegetable Hash


2 tablespoons grapeseed oil
2 skin-on, bone-in chicken breasts, cut airline-style, tenderloins removed
Salt and freshly ground black pepper
1 cup dry white wine
1 clove garlic, minced
1 tablespoon minced fresh thyme leaves
1 teaspoon chopped fresh rosemary leaves
1 teaspoon chopped fresh parsley leaves
2 tablespoons butter, unsalted
1 tablespoon minced fresh chives
Potato-Vegetable Hash, recipe follows
Potato Vegetable Hash:
1 Idaho potato
1 zucchini
1 squash
1 small red onion, thinly sliced
1 egg, beaten
2 tablespoons all-purpose flour
1 clove garlic, minced
1 teaspoon minced fresh thyme leaves
1 teaspoon minced fresh tarragon leaves
1 teaspoon Cajun spice
Grapeseed oil


Heat a large saute pan over high heat and add the oil. Season both sides of chicken breast with salt and pepper, to taste. Sear the chicken, skin side down, 4 to 5 minutes. Reduce the heat to medium, flip the chicken, cover the pan and cook on second side for 7 to 8 minutes.

After second side has been cooked, add the wine, garlic, and herbs and continue to cook until the liquid is reduced by half.

Transfer the chicken to a serving platter and allow it to rest.

Remove the pan from the heat and whisk in the butter, scraping up the bits from the bottom of the pan.

Serve the chicken with Potato-Vegetable Hash and the pan sauce. Garnish with chives.

Potato Vegetable Hash:

Using a box grater, shred the potato, zucchini and squash, and add them to a large bowl.

Stir in the onion, egg, flour, garlic, herbs, and Cajun spice. Blend well. Add more flour if mixture is too wet. The mixture should hold its shape when squeezed.

Heat a large saute pan over medium heat. Add 2 tablespoons grapeseed oil. Portion the hash into 2 cakes, then gently put them in the pan. Cook until golden brown, about 2 to 3 minutes, then flip and cook until the other side is browned. Remove them from the pan to a paper towel and season with salt, to taste. Serve warm.

Time: 30 min


2 servings

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