Posts Tagged ‘chicken’

Relaxing Weekend

October 23, 2011 Leave a comment

Note the difference between my dinner when my chef roommate cooks and when I cook for just myself…

Friday night–>Chef

I loved this dish! Angel hair pasta is my favorite I think… So delicate and it goes great with everything!  There is also chopped asparagus, cherry tomatoes, browned chicken and pine nuts mixed in.  Perfect with a splash of red wine.

Saturday Night–>Me

Mm grilled cheese.  Don’t be fooled, this can be healthy too!  When I make dinner for just myself, I go for easy and low-cost.

Ways to bump up the nutrition of your typical greasy sandwich:

  • I used Ezekial Sprouted Grain bread (cinnamon raisin) which is full of fiber and protein.  Any whole grain bread is a good choice!
  • Go easy on the cheese.  While cheese isn’t a “bad” food it does have a lot of saturated fat and is calorically dense, so keep it reasonable.
  • Add some vegetables.  I actually had some low-sodium tomato soup on the side but didn’t take a picture.  Sometimes I even add veggies inside the sandwich, but it really is up to you!

Now it’s Sunday.  I typically make a big meal that I can eat throughout the week for easy lunches and dinners.  I’m stumped!  Any suggestions?

I hope you all had a wonderful weekend–enjoy what’s left!


Recipe Spotlight + Workout

October 17, 2011 Leave a comment

Mmm Chicken Chili!

It is SO that time of year.  And let me tell you, this is one of the easiest and tastiest recipes I know.  Let this be my “Recipe of the Week” that I pack for lunches and freeze for later on (i.e. when I don’t feel like cooking anything else in three weeks).

The basic steps:

  1. Boil 1 lb of chicken breast (I use tenders because they cook super fast) then shred and put off to the side.
  2. Head a large soup pot and toss in 1 can of each of the following: broth, black beans, refried beans, corn, salsa (1 small jar).
  3. Once boiling, lower heat to a simmer and throw in the chicken and a cup or so of pre-cooked rice (use brown if you’re feeling extra motivated).
  4. Stir and let thicken.  That’s all!

As you can see from the photo, I like to serve mine with shredded cheddar, chopped red onion, avocado and hot sauce.  Some prefer a dollop of sour cream or plain greek yogurt… To each their own!

On an exercise note, I feel like I haven’t given to much direction in terms of workout ideas on the blog so I wanted to take some time for that now!  I have been training a variety of clients lately and I can generally use this same type of style (with some modifications for the individual).

A 30-Minute Circuit—-Fast and Furious!

Warm-up on treadmill or elliptical, 3-5 minutes

Do the following for 30 seconds each, repeat 2x

  • Stability Ball Wall Squat with Bicep Curl
  • Walking Lunges with Medicine Ball Lift
  • Jumping Jacks
  • Push-ups (modified or toe)
  • Standing Rows w/Band
  • Step-ups on Bench
  • Dead Lift w/Barbell
  • Mountain Climbers

Core Exercises, 30 seconds each

  • Bicycle crunches
  • Reverse crunches
  • Swimmers

Cool-down and stretch, 3-5 minutes

With small breaks in between (less than 30 seconds), this should take no longer than a half hour.  It’s tough, gives you a great sweat and keeps your heart rate up the entire time.  Modify as necessary to meet your needs.

YouTube is a great resource for exercise demos, but if you have questions feel free to contact me!