This is by far the EASIEST and TASTIEST recipe ever!
Enjoy xo Jen
3 ingredient chicken tacos!
Insta Pot Honey Garlic Chicken!
The Insta pot is my new BFF! Check out this amazing chicken recipe… Instead of thighs I used chicken breasts!
Enjoy! xo Jen
Instant Pot Honey Garlic Chicken
Ingredients
1/3 cup honey
4 cloves garlic, minced
1/2 cup low sodium soy sauce (see notes for alternatives)
1/2 cup no salt ketchup
1/2 teaspoon dried oregano
2 tablespoons chopped fresh parsley
1 tablespoon sesame seed oil
4 to 6 bone-in, skinless chicken thighs
salt and fresh ground pepper, to taste
1/2 tablespoon toasted sesame seeds, for garnish
Instructions
In a small mixing bowl combine honey, minced garlic, soy sauce, ketchup, oregano and parsley; mix until well combined and set aside
Add sesame oil to the pot.
Season chicken thighs with salt and pepper; arrange in the instant pot and cook for about 2 to 3 minutes per side.
Turn off the pot and allow it to release the pressure, about 5 minutes.
Transfer chicken to a serving plate and spoon the sauce over the chicken.
Garnish with toasted sesame seeds and green onions.
Super simple Chicken Broccoli and Brown Rice Casserole
This is so easy and perfect for those busy weeknight meals!
Enjoy xoxo Jen
Super simple chicken broccoli and brown rice casserole
Ingredients
2 (3 1/2-ounce) bags boil-in-bag
brown rice
1 tablespoon olive oil
1 small onion, nely
chopped (about 1
cup)
8 ounces presliced button mushrooms
8 ounces skinless, boneless chicken
thighs, cut into bite-sized pieces
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black
pepper
1 (12-ounce) bag microwave-in-bag
fresh broccoli orets
1 1/2 cups 1% low-fat milk
3 tablespoons all-purpose our
3 ounces sharp cheddar cheese,
shredded (about 3/4 cup
Step 1 Preheat broiler to high. Cook rice according to
package directions; drain.
Step 2 While rice cooks, heat a large 12-inch ovenproof
skillet over medium-high heat. Add oil to pan; swirl to coat.
Add onion, mushrooms, and chicken; sprinkle with 1/4
teaspoon salt and pepper. Sauté 6 minutes or until chicken
and onion are done.
Step 3 Cook broccoli in microwave according to package
directions for 3 minutes. Open package to release steam.
Step 4 Combine milk and our,
stirring with a whisk or
fork until smooth.
Step 5 Stir milk mixture into chicken mixture in skillet.
Step 6 Cook 2 minutes or until bubbly and thick, stirring
frequently.
Step 7 Stir in remaining 1/2 teaspoon salt, rice, and
broccoli. Sprinkle with cheese.
Step 8 Broil 1 minute or until cheese melts and just
begins to brown.
Low carb pesto turkey roll ups – perfect for Big Game!
These are the BOMB!!!! And perfect healthy app for the big game this Sunday!
Enjoy! xo Jen
LOW CARB PESTO TURKEY ROLL UPS
Easy to make low-carb cucumber rolls with turkey, cheese, pesto, spinach and veggies!
INGREDIENTS
3 medium cucumbers (each will yield about 6 slices)
¼ cup store-bought basil pesto
6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips
6 oz deli smoked turkey breast, shredded
1 bell pepper, thinly sliced into matchsticks
1/2 cup spinach, shredded
salt and pepper, for seasoning
INSTRUCTIONS
Slice the cucumbers lengthwise on a mandoline at about a 2mm setting. If you don’t have a mandoline, you can always use a vegetable peeler. Place the cucumber slices on parchment paper and pat dry with a paper towel.
Spread about 1 teaspoon of pesto on each cucumber, then evenly distribute cheese, turkey, bell pepper and spinach on each. Sprinkle with a little salt and black pepper. Roll up and place seam down. If you want an even nicer presentation, you can stick a toothpick in the middle for easy appetizers! Serve with extra pesto or sauce of choice. Makes about 18 rolls.
Check out what drives Coach Laura to be her best!
What drives me in the gym as a member and a coach?
Hi readers! For those of you that haven’t taken my class, my name is Laura Nowell and I am obsessed with fitness. I didn’t always have a love for fitness or the gym. In fact it was always a struggle to motivate myself to get to the gym and it was very easy to find an excuse not to go (everyone nodding their heads in agreement?). I finally fell in love with fitness when I got into a good routine and found a program that worked for me. From there it was simple. After I got into the grove of things my next step was to find a community of people who were kind of like me and were on some fitness journey.
When you first google the term community the second definition to appear states “a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals”. Isn’t that what our gym is all about? Whether you go with a friend, you meet a new friend there or your coach is your friend, we all have a common goal: attitude, our health and fitness. So when you are going to lace up those sneakers or thinking about snoozing your alarm at 5 a.m, remember the community that is there waiting for you.
So that’s what drives me to go to the gym…but what about coaching? For me, coaching with the community in mind is step one. Step two is knowing your audience. Whether there is an athlete prepping for a competition, or someone brand new to fitness, every person needs to be coached. They are all a part of the community, though what they need from me may differ. From there, and one of my new favorite things I learned from my nutritional coach (yes, I also have a coach), is the meaning of the term coach. The term refers to a coach and buggy; the job of the coach and buggy was to pick someone up from where they are and bring them to where they want to go. That’s what a coach’s job is all about. I am motivated by this idea of helping people get to their goals.
I hope to see you at my class on Tuesdays at 5:30 and 6:30 pm
Coach Laura
Welcome to winter!
Welcome to winter. Everything is frozen, so why not keep your food that way too?!
Whenever I have tube to indulge my love of cooking, I always make 2-3 meals worth while I’m at it, freezing at least one means worth for another day. That way I always have a healthy meal ready, and don’t have to rely on fast foods, quick means or pizza delivery.
I, for one, actually love winter. I know it’s not a popular opinion, but hey, where we are, you either got to embrace it or live through 4 long months of misery. It is definitely harder to get out of a warm bed and head out into the cold to get your workout in. But dang, it sure feels good to take that hot shower after and get into your sweats after you sweat!
My other issue with winter: how hard it is to find great quality, fresh, healthy produce. Without breaking the bank. Let’s face it, living in New England, there just isn’t local fresh fruits and veggies this time of year. Instead of wasting money on mediocre food, go with the winter flow and buy frozen! Yes frozen fruits and vegetables have all the same amazing health benefits as fresh (possibly even more than fresh in winter) AND they last much longer. And the taste, color, and flavor are great.
I love to buy big bags of organic blueberries, raspberries, strawberries, and mango from the store to add to shakes, yogurt, oatmeal, or protein pancakes/waffles. Frozen spinach, kale, broccoli, and Tri color pepper strips (how annoying is cutting up peppers?) are always in my freezer to add to stir fry, egg dishes, pastas, soups, as sides etc.
I love to stock up when I actually brave the cold and leave the house (less trips to the grocery store) That way i ALWAYS have healthy food right at my fingertips, use what you need, save the rest for another time. No more waste! No prepping, washing or chopping! It’s all been done for you.
You really can’t go wrong, just be sure you give the label a quick read to be sure you aren’t purchasing a product with added sugar or sauces. Keep it simple. You body and wallet will benefit.
Stay warm! xo Coach Julie
Coach Jen’s Crustless Egg White Quiche
I’m a big fan of egg whites…seems like a trend at NV haha!
They are EASY and QUICK…and delicious!
This recipe is so easy its scary, enjoy! xo Jen
EGG WHITE CRUSTLESS QUICHE
Preheat oven to 375
In a glass pie dish layer
2 cups frozen spinach
1 large egg white carton
A few slices of turkey bacon
Sprinkle with shredded cheese (lately I have been using vegan cheese and it is delicious!)
One pot – thai chicken with miracle noodles!
Ok so if you havent tried miracle noodles (just google them), you are seriously missing out!!!
Check out this recipe I made, my whole family loved it!
Enjoy! xo Jen
BUT… make sure you rinse them well, since they are a natural root they do have a weird smell but once you rinse and cook they are odorless.
ONE POT THAI NOODLES and CHICKEN
Ingredients
1 1/2 tablespoons water
6 cups sodium free organic chicken broth
2 1/2 tablespoons gluten free soy sauce
1 tablespoon rice vinegar
2 teaspoons coconut oil
2 teaspoons minced fresh ginger root
4 chicken breast (I had mine pre cooked), chopped up
2 cloves garlic, minced
1 teaspoon ground coriander
1 (16 ounce) package miracle noodles
1 cup sliced zucchini
1 cup sliced red bell pepper
2 cooked chicken breasts, cut into 1-inch cubes
1/4 cup crushed peanuts
1/4 cup chopped fresh cilantro
Directions
Pour chicken broth into a large pot and stir cornstarch mixture, soy sauce, rice vinegar, coconut oil, ginger, garlic, and coriander into broth. Cover and bring to a boil.
Place noodles in the boiling sauce, reduce heat to medium, and simmer until noodles are tender, 5 to 10 minutes. Stir zucchini, red bell pepper, and chicken into sauce. Bring back to a boil, cover, and simmer until vegetables are just become tender, about 5 more minutes.
Remove from heat and let stand, covered, for 5 minutes to thicken. Serve garnished with crushed peanuts and cilantro.
What goals are you setting in 2018?
With the holidays ending it’s time to start thinking about your goals for new year. What do you want to accomplish in 2018?
Here are my 5 tips to setting goals
1 Pick something specific (aka instead of just saying you want to get stronger your goal could be – to get stronger AT deadlifting)
2 Pick something you can measure your progress on (you can measure how heavy you’re lifting each time)
3 Pick something attainable for you. For example, if you currently deadlift 135lbs, don’t set your 2018 goal at 500lbs, maybe shoot for 185lbs!
4 Pick something relevant to your life . If you don’t have a dog , don’t make your goal to walk your dog more often 😜 as that’s irrelevant to YOU! (If you don’t have a dog though, get a dog)
5 Pick something with a deadline . For example, deadlift 185 by April 1st .
Once you have your goal, from there, make a plan on how to get to the finish line!! For example, “I’m going to work on deadlifting every Saturday starting now”
Let’s CRUSH 2018! xo Coach Liz
Balsamic roasted carrots and green beans!
Holiday “vegetable ” dishes are typically anything but healthy! This recipe is always a hit, simple and super tasty!
Enjoy! xo Jen
