Sausage, Chicken, Kale, & Potato Soup

Deliciously Hearty, Delightfully Healthy

Looking for something to warm your soul, without packing on the calories? This lower calorie version of the popular Sausage, Kale, & Potato Soup is the answer. There is no skimping on flavor in this protein-packed dish.

Ingredients:

(Makes ~12 servings)

1 lbs (453 g) Italian Sausage, sliced
1 lbs (453 g) Chicken Breast, cubed
1 lbs (453 g) Chicken Thighs, cubed
11 Tbsp Vegetable Oil
3 lg Carrots, peeled, chopped
3 Celery Stalks, chopped
1 lb Red Potatoes, cut in quarters
11 (200g) Large Yellow Onion, chopped
8 c Chicken Broth
1 15 oz can Diced Tomatoes with juice
1 15oz can (425g) Canneloni Beans, crained
8 oz Fresh Kale
3 c Fresh Baby Spinach,
3 Bay Leaves
3 cloves Garlic, crushed
6 sprigs Fresh Thyme
1 tsp (each) Salt, Pepper
1 Tbsp Paprika

Directions:

Instant Pot:
Set IP to Saute & Add Vegetable Oil
Place sausage and chicken in instant pot
Cook 2-3 mins each side until browned.
Turn off IP & stir in remaining ingredients (except Baby Spinach)
Close lid & set IP to Soup/Broth mode for 12 minutes.
When the IP is finished cooking, naturally release for 10 minutes
Then finish the release manually.
Add the spinach and stir the soup.
Wait until the spinach wilts before serving.
Slow Cooker:
Sear sausage and chicken in a skillet until all sides are brown.
Place ingredients (except spinach) in slow cooker on high
Cook for ~3-4 hours, add spinach in the last hour.

Approximate Nutrition Information (per serving):

Calories: 253
Protein: 23g
Fats: 9g
Carbs: 20g

Recipe Card for Download or Printing:

Caprese Chicken

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Approximate Nutrition Info for 1 serving

I love a good Caprese Salad & I love chicken, so what’s not to love by combining those things??

This is a super easy, healthy, recipe that is loaded with flavor. Give this a try and serve it with a salad, over rice, over pasta, as a sandwich, as a wrap, or even as small bites on crostinis.

Recipe:

1.25 lbs (approx 600g) Chicken Breast
1 can (411g) Diced Tomatoes*
2T Dried Basil
2T Balsamic Vinegar
2T Balsamic Glaze
6 oz Fresh Mozzarella Cheese, Sliced

*I used diced tomoatoes with baisil, garlic, & oregano. Can substitute chopped fresh tomatoes + spices

Directions:

Place chicken breasts in slow or instant pot
Add all other ingredients (except cheese) Stir until chicken is coated.

Cook –
Slow Cooker: low ~6-8 hours until done
Instant Pot: Manual setting for 12 minutes, then manual release.

Place Mozzarella slices on top of chicken and allow to melt.
Enjoy!

Optional: Add light drizzle of balsamic glaze before serving

Recipe Card for Download & Printing:

 

TRX Circuit or HIIT Options

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I’m often asked for HIIT or cardio ideas. I like to change things up a bit so I don’t get too comfortable with one thing. 

TRX bands are amazing tools in the gym. I highly recommend making use of them if you have them. They are very versatile, so you can work any muscle using your body weight and gravity. I like to use them for cardio as well. 

This particular video can be made into a cardio circuit or HIIT intervals. 

Circuit:

1:00 Pull-ups

1:00 Running Man

1:00 push-ups with knee tuck

Rest 1:00 and repeat 5-6 times

For HIIT intervals go full speed for :30 then rest for :30 before starting the next move. Continue doing this for 5-6 rounds (or as long as you need to do HIIT) 

Now go get your sweat on! 

Landmine leg work

 

Love Leg Day? Hate Leg Day? Need a new way to fire up those glutes for booty gains?

I like to use the landmine for a variety of different exercises. It allows you to accomplish all kinds of exercises without the usual equipment. It also helps work the muscle groups a bit differently with the weight at a different angle.

In this video I combined Landmine versions of Hack Squats & Reverse Lunges as a super set. This will work your glutes, hammies, & quads while firing up your heart rate. You need to keep the weight heavy enough to feel the burn and muscle exhaustion after 10-15 reps, but light enough to lift the weight on to your shoulder.

For the hack squats make sure you go below parallel and focus on squeezing through your glutes. Keep your weight on your heels as your back rests against the weight plate.

On the reverse lunges keep your glutes engaged all the way through the movement by keeping your weight on the heel of your planted foot. Doing so will ensure you are engaging both your glutes and hammies as you come up out of the lunge.

Superset:

Hack Squats 10-15 reps

Reverse Lunges 10-15 reps (each side)

No rest between exercises.

Repeat 3-4 rounds

Give this a try next time you’re looking for a change in your leg day!

 

 

Easy Creamy Chicken Enchiladas

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I love, love, LOVE Mexican food. If I can turn something into a taco, I will. But I don’t often take the time to make Mexican food (aside from shredded Mexican chicken). However, this recipe is super simple, and only takes a couple of steps to make quite a few delicious chicken enchiladas.

You can make the chicken in a slow cooker or a pressure cooker.

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Step 1: Set it and forget it

Place all ingredients (except tortillas) in the slow cooker or pressure cooker & stir a bit.

Slow cooker: Cook for 3-4 hours on low or 6-8 hours on high, until cooked thoroughly.  (timing dependent on how well your slow cooker holds heat in)

Pressure cooker: Set on manual for 12 minutes, then quick release when finished cooking.

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Super fast cooking in the pressure cooker!

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Step 2: Shred chicken

Shred chicken. Pour creamy sauce off of chicken into a bowl or dish & set aside.

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Step 3: Assemble & Bake Enchiladas

Pre-heat Oven to 350 degrees.

Spray baking pan with non-stick spray. Dampen corn tortillas slightly to aid in pliability. Split chicken into 14 equal parts, roll inside 14 corn tortillas, & place in baking pan. It’s ok if they split open. The corn will puff up during baking. Pour remaining sauce over the enchiladas. Cover with foil & bake for approximately 30 minutes, until the corn tortillas puff up by absorbing much of the cream sauce.

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Step 4: Top with additional Salsa Verde, Bake, & Enjoy!

Remove foil from dish. Top with Salsa Verde. Bake for an additional 10-15 minutes until only a small amount of the cream sauce remains in the bottom of the baking dish.

Remove from oven, cool for a few minutes, and enjoy!

 

Ingredients:

1 1/3 lbs (600g) Chicken Breasts
4oz (112g) Cream Cheese, 1/3 less fat
6oz (170g) Greek Yogurt, plain, fat free
1 c Salsa Verde
14 Corn Tortillas

Directions:

Place all ingredients (except tortillas) in the slow or pressure cooker & stir a bit.
Slow cooker: Cook for 3-4 hours on low or 6-8 hours on high, until cooked thoroughly.
Pressure cooker: Set on manual for 12 minutes, then quick release when done.

Shred chicken. Pour creamy sauce off of chicken into a bowl or dish & set aside.

Pre-heat Oven to 350 degrees.
Spray baking pan with non-stick spray.
Dampen corn tortillas slightly

Split chicken into 14 equal parts, roll inside corn tortillas, & place in baking pan. It’s ok if they split open, baking will fix that.
Pour remaining sauce over the enchiladas. Cover with foil & bake for approx 30 minutes, until the tortillas puff up by absorbing much of the sauce.

Remove foil from dish. Top with Salsa Verde. Bake for an additional 10-15 mins until only a small amt of cream sauce remains in the dish.
Remove from oven, cool for a few minutes, and enjoy!

Recipe Card for Download:

 

Naughty or Nice Workout

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He sees you when you’re sleeping, he knows when you’re awake…

Ready to prove that you aren’t naughty and get your workout done before all of the holiday goodies come along? Try this body weight circuit that can be done ANYWHERE. You don’t need a gym at all, so there’s no excuse.

So get your sweat on and burn a few calories today. You’ll feel great after and ready to enjoy those holiday treats!

Circuit:

40 Squat Jacks

20 Sit-ups with Punches

40 Reverse Lunges

20 Push-ups

40 Pop Jacks

20 Reverse Burpees

Repeat 3x & only rest at the end of each circuit for 1 minute