210126 - Recipe Tuesday

INGREDIENTS

  • 1 Tbsp olive oil

  • 1 Tbsp butter

  • 1 lb. boneless, skinless chicken breast

  • 1 yellow onion, diced

  • Red Bell Pepper

  • 2 cups of spinach

  • 1/2 lb. penne pasta (I like the Bonanza Chickpea pasta!)

  • 15 oz. can of Rotel

  • 2 cups chicken broth

  • 2 oz. fat free cream cheese

  • 3 green onions, sliced

  • Cajun Seasoning

INSTRUCTIONS

  • Combine the ingredients for the Cajun seasoning in a small bowl. Cut the chicken into 1/2 to 3/4-inch cubes. Place the cubed chicken in a bowl, pour the Cajun seasoning over top, and stir to coat the chicken in spices.

  • Add the olive oil and butter to a large deep skillet. Heat the oil and butter over medium-high until the skillet is very hot and the butter is melted and foamy. Add the seasoned chicken to the skillet and cook for a couple minutes on each side, or just until the outside gets some color. The chicken does not need to be cooked through at this point.

  • Add the diced yellow onion and red pepper to the skillet and continue to sauté for about 2 minutes more, or just until the onion begins to soften. Allow the moisture from the onion to dissolve any browned bits from the bottom of the skillet.

  • Next, add the pasta, fire roasted diced tomatoes (with the juices), and chicken broth to the skillet. Stir just until everything is evenly combined, then place a lid on top and allow the broth to come up to a boil.

  • Once boiling, turn the heat down to medium-low and let the pasta simmer for about ten minutes, stirring every couple of minutes, until the pasta is tender and the liquid is thick and saucy.

  • Add the cream cheese in chunks and spinach to the skillet, then stir until it has melted into the sauce. Top the pasta with sliced green onions and serve.

QOTD - What sound always makes you smile?

WARM UP - 3 Rounds
6 Clam Shell Glute Bridges
6 Alternating V-Ups
6 Alternating Laying Hammy Lifting Leg Pulls
3 Strict Pull Ups

MOBILIZE - Barbell Hamstring Floss (in the rack)

COACH PREP - Review DB movements and perform 6 of each w/ WOD weight
8 minutes to build to 80-85% of DL then deload back to 70-75%

WOD -
(A: Competitor)
EMOM 6:
1 - 5 Deadlifts @ 70/75%
2 - 15 DB Floor Press
(switching each minute)

Rest 1 minute

EMOM 6:
Max Strict Pull Ups

Rest 1 minute

EMOM 6:
1 - 2 Deadlifts @ 80 - 85%
2 - 12 DB Bicep Curls
(switching each minute)

BUY OUT - AMRAP 5:
10 Plank DB Pull Throughs
10 Leg Lifts
10 Russian Twists

Lauren StensengComment