Recipe
Weekly Workouts + Recipe

Weekly Workouts + Recipe

 

Recipe:

We’ve added one meal into rotation to have once a week. When I was younger, I called it “sausage chicken” and the name stuck. It’s super easy and nutritious, so I thought I’d share it with you! There are fewย measurements to this recipe, because it’s that simple

  1. Place however much chicken on a pan. Place 1 tsp of butter on each breast or tender of chicken.
  2. Bake for 20 minutes.
  3. Flip the chicken over. Add chicken andouille sausage all throughout the pan. Make sure it’s cut up so that the flavor can permeate the chicken.
  4. Some of the butter will have melted in the pan. Spoon it over the chicken again.
  5. Bake for 20 minutes.
  6. DONE! ๐Ÿ™‚

We typically serve this with any greens. ย Okra, zucchini, or asparagus are our favorites right now.

Protein Hacks

Protein Hacks

I refuse to eat nothing but chicken breast, broccoli, and sweet potatoes. I would probably reach my goals a bit faster if I did, but I would also not be a nice person. I like food too much. You may or may not know that I track macros, and on some days when I need to get some extra protein in, I don’t have the willpower to eat chicken or drink a shake. Here are some of my favorite things to do with protein powder. I’ve shared the recipes and macros according to my exact ingredients. Obviously, you can manipulate the macros to fit your needs based on which protein powder you use or what add-ons you choose. I’m no chef, so hopefully these directions are easy to follow.

 

Protein Pancakes

Chocolate protein pancakes: In a bowl, mix together 1 scoop chocolate whey protein + 1 egg + 6 egg whites. Add water until it’s the consistency you like. Pour into a pan, flip once until it’s cooked through. Top with 1/4c berries + 1/3 banana.ย Your macros will vary depending on the type of protein you use or if you substitute 3 more egg whites for an egg. Macros:ย 37P 22C 7F (the carbs come mostly from the berries + banana, so you can do without for a low-carb option)

Vanilla Protein Pancakes: See recipe above. Substitute vanilla protein instead of chocolate. If I still need carbs in my day and choose berries instead of a banana, I’ll add 1/4 cup oatmeal. This makes the pancake extra hearty and filling.

Protein Oatmeal

Vanilla spiced proatmeal: Put 1/4 cup oatmeal + 1/2 cup water in a bowl. Microwave for 1 minute. Stir in 1 scoop of vanilla protein powder. Top with 1 tsp of chia seeds + 2 tsp of pumpkin spice. Macros: 27P 18C 4F

Acai Bowlย 

Acai bowl: In a blender, mix 1 scoop vanilla protein powder, 1 scoop Amazing Grass greens powder, 1 Sambazon Acai pack, 1/2 cup frozen mango. Add water (or liquid of your choice) until it’s the consistency you like. Pour into a bowl. Top with 1/4 cup granola of your choice. I use the cherry almond granola from Whole Foods. I also topped with 1 tbsp Justin’s Vanilla Almond Butter. Macros: 24P 48C 15F

I hope you enjoy these recipes! Let me know YOUR favorite way to use protein powder in a new recipe!

 

Zach: Chili Recipe

Zach: Chili Recipe

Zach: Some of y’all might have seen the delicious chili picture from the other night. Well I have gotten some feedback from folks asking me what all was in that, so here ya go!! I kept this one pretty mild, using milder spices and chili peppers so feel free to choose the HOT ones from the store if you really want to spice it up!

  • 1 lb of GrassFed Organicย Ground Beef
  • 1/2 red bell pepper diced
  • 1 can of tomato sauce
  • 1 can of diced tomatoes with green chili peppers
  • 1 can of diced green chili peppers
  • 1/3 diced onion
  • 1 can of Dunkelweizenย by Oak Highlands beer ( which is awesome by the way)
  • cumin (measure to taste)
  • smoked paprika ( measure to taste)
  • chili powder ( measure to taste)
  • salt and pepper (measure to taste)

Put all of this magic in a crockpot and you’ve got yourself about 6 -8 solid bowls of Chili, good for a few meals (depending on how hungry you are).

DSCN0413.jpg

Give it a shot and feel free to tag us in your pictures of it on Instagram. If anyone would like daily recipes please let us know! Enjoy!

Zach

 

 

Dallas Fitness Ambassadors
  • Farmhouse tacos for ๐Ÿ‘ฑ๐Ÿป & basic breakfast for ๐Ÿ‘ฉ๐Ÿป All fueled up for a night of football and GOT!
  • Y'all this shirt. It's me in a nutshell. I'm totally smiling b/c our weekly set of 20 squats is over & I PR'ed at 1X20@ 100lbs unbroken! Grow quads grow!
  • Could absolutely go for one of these cookies right about now. @beatrixchicago had the yummiest desserts & we took home three to eat after brunch ๐Ÿ™ˆ๐Ÿ˜ณ Our Chicago travel guide is up on the blog, so click the link in our bio if you want to see a bunch of food pictures ๐Ÿ˜‰๐Ÿฝ.
  • Dinner in front of the TV for #GOT! This sausage & chicken meal is one of our favorite easy meals. The recipe is on our blog on the 2nd most recent post. Super easy, and YES that's hatch chili cornbread ๐Ÿ˜‰
  • Saturday has become our day to do a @crossfit workout together. A challenging #wod is always better when you have an accountability partner to cheer you on ๐Ÿ’ช๐Ÿป This was from a few weeks ago: 5 rounds of 200m farmers carry + 20 push-ups + 10 DB push jerks. (60/25lbs). ๐Ÿ˜
  • A lattรฉ on tap? All my coffee dreams came true yesterday at @lacolombecoffee โ˜•๏ธ
  • Stuck in an airport for hours means looking back at all the delicious food photos from this weekend in Chicago. Cinnamon strawberry crepes from @toast_chicago are a MUST. Look for a travel guide coming later this week, which will likely be a list of our favorite foods ๐Ÿ˜ ๐Ÿด๐Ÿฝ๐Ÿพ๐Ÿท๐Ÿป
  • In the car, while doing laundry, on long walks...we have both been listening to podcasts non-stop! They make 45 minutes go by in a flash. We've shared our favorites in our newest blog post. Link in bio ๐ŸŽง
  • Most nights for dinner, I try to get a good share of protein & vegetables, along with my macro fill of carbs & fat. Some nights, I throw a bunch of chocolate chips into a pint of ice cream and call it a day #balance ๐Ÿ’—