One pan dinner – Honey Dijon Chicken

Honey Dijon Chicken

This Sheet Pan Honey Dijon Chicken with butternut squash is a delicious and incredibly simple meal!!!

Prep Time 20 minutes
Cook Time 15 minutes
Servings

INGREDIENTS
3 chicken breasts, diced
1/2 head broccoli, cut into florets
1/2 small butternut squash, cut into chunks (I use the store-bought pre-cut stuff)
1 small red onion, chopped
1/2 red pepper, chopped
1 large carrot, chopped
1/2 cup green beans
2 tsp olive oil
1/2 tsp pepper
1/4 cup parsley, chopped
2-3 tbsp extra honey dijon mustard

Sauce
2 tsp olive oil
2 cloves garlic minced
2 tbsp dijon mustard
2 tbsp honey
1/2 tsp salt

Preheat oven to 450 F. In a small bowl, mix together sauce ingredients, then pour over diced chicken. Let marinate for 10 minutes.
Meanwhile, chop and prepare veggies, adding to a large parchment-covered baking sheet and tossing in olive oil, salt and pepper. Add chicken and toss altogether, then bake for 15 minutes.
Remove from oven, garnish with parsley and drizzle with extra honey dijon. Serve and enjoy!

5 stretches all athletes MUST do!

Stretching is IMPERATIVE.

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.

When you dont stretch the muscles become shortened and tight, recipe for injury city!

Here are my top 5 stretches that every athlete needs to do!

Happy Stretching! xo Jen

1. Runner’s Lunge with Side Stretch
Directions:
Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
Bring your opposite arm over your head and lean into the stretch.
Drop your knee to the ground for a deeper stretch.
Repeat on the opposite side.
Muscles stretched: Hip flexors, obliques

2. Sitting Hamstring Stretch
Directions:
Sit on the floor with your legs stretched out in front of you.
Bend one leg in at the knee.
Slowly bend forward from hips toward foot of straight leg until you feel slight stretch.
Hold for 30 to 45 seconds, then repeat on the other side.
Muscles stretched: Hamstrings, lower back

3. Pigeon Pose
Directions:
Cross one knee in front of you while keeping the opposite leg straight behind you.
Place both hands on the ground in front of you and slowly lower your upper body down as low as possible.
Hold for 30-60 seconds then switch sides.
Muscles stretched: Hips, glutes, lower back

4. Chest Opener Stretch
Directions:
Stand or sit with your back straight and shoulders pulled back.
Reach behind you and clasp both hands together.
Bring hands up toward your head as far as possible.
Hold for 30-45 seconds.
Muscles stretched: Chest, shoulders

5. Runner’s Lunge with Quad Stretch
Directions:
Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
Drop your knee to the ground.
Tighten your core and squeeze your glutes.
Reach your arm back and grab your foot or ankle and pull forward to stretch.
Repeat on the opposite side.
Muscles stretched: Hip flexors, quads (front of legs)

Chunky Guacamole

I am OBSESSED with Avocados! This is super super super simple and would be a great addition to your Patriots Game Day snacks this weekend!

GO PATS! xo Coach Jen

CHUNKY GUACAMOLE

2 firm-ripe avocados, diced (1 1/2 cups)

1/3 cup chopped red onion

1/4 cup fresh cilantro leaves, coarsely chopped

1 1/2 tablespoons fresh lime juice

Salt

Combine… and EAT!

White Bean Turkey Chili

Even my kiddos will eat this chili!

It isnt spicy and is a nice hearty healthy meal on a chilly day!

Enjoy! Xo Jen

WHITE BEAN TURKEY CHILI

INGREDIENTS
1 tablespoon extra virgin olive oil
2 small yellow onions, chopped
4 cloves garlic, minced or grated
2 pounds ground turkey or chicken
2 red peppers, seeded and chopped
2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 1/2 teaspoons salt
2 cups water
1 can (28 ounce) crushed tomatoes
2 bay leaves
1 can white beans

Brown the ground turkey in a pan, add to crock pot and cook all ingredients on low for 4-6 hours.

 

 

Tomato, Spinach and Feta Egg White Souffle!

Ok Ok… I was FINALLY bored of my go to egg white quiche… I found this recipe and it is to die for!!!

Enjoy! xoxo Jen

TOMATO, SPINACH and FETA EGG WHITE SOUFFLE

INGREDIENTS:
Cooking Spray
8 egg whites
1/4 tsp salt
1/8 tsp black pepper
1/4 tsp parsley
1/2 tsp chives
1/4 cup spinach, finely chopped
4.5 grape tomatoes, halved
3 teaspoons tomato basil feta, divided

DIRECTIONS:
Preheat the oven to 425 degrees Fahrenheit.
Spray 3 ramekins with cooking spray. Then mix together in a separate bowl the egg whites, salt, black pepper, parsley, and chives. Mix with a whisk for 1 minute until the egg whites begin to froth a little.

Place a teaspoon of finely chopped spinach in each of the ramekins. Then divide the egg white evenly among the 3 ramekins. Top with additional spinach and 3 sliced grape tomatoes. Sprinkle 1 teaspoon of tomato basil feta over each of the ramekins. Bake for 20 minutes until done and egg whites have risen.
Remove from the oven and enjoy immediately.

*TIP: I have also made these ahead of time and just reheated for 1 min in the micro for a quick healthy breakfast!