Thursday, April 26, 2012

Quick and easy meal idea - Balsamic Chicken and Carmelized Onions

Hello all you Strong Girls out there!

When starting or restarting to change your lifestyle for better health and overall nutrition, it can be really hard to adjust from eating mainly processed foods to eating more whole foods. 

Let's face it.  Eating healthier takes more thought, it takes planning ahead, and it can be a stretch on the budget.  Plus, we tend to over complicate things when picking meals for the week or daily menu.

A healthy meal doesn't have to be complicated.  It can be as simple is picking your protein, picking your complex carbs for your sides, picking your healthy fat, and adding some seasonings and herbs. Viola!  You have all the makings of a healthier meal option. While it will cost more than a box of easy mac n cheese, making a healthier meal for the family doesn't have to break the budget.

Here's what I made for dinner tonight for my family of 5.    

Balsamic Chicken with Carmelized Onions.

It was quick and simple, and from start to finish took about 45 minutes to just under 1hr. 

The Balsamic Chicken was simply

1 to 1 1/2 lbs chicken tenderloins (I used frozen chicken tenderloins)
1/2 cup Balsamic Vinegar
1/2 cup Olive Oil
1-2 cloves garlic, minced
salt and pepper to taste

Put the tenderloins in a skillet, add the olive oil and vinegar and spices, simmer on stove top, turning frequently to cook chicken evenly.

Almond Rice Pilaf

1 Cup Brown Rice
2 1/2 cups water

Simmer brown rice in water on stove top.  As the liquid simmers off, add liquid from balsamic chicken to the rice.  Simmer until done.

Carmelized Onions

One Large Red Onion - Skin removed and sliced
4-5 mushrooms  washed and sliced
 1 Tbspn raw honey

In a skillet, heat up a drizzling of olive oil.  Saute onion slices and mushrooms, stirring frequently. When onions are almost tender, drizzle raw honey over onions and stir the onions.

Put together a salad with your favorite salad greens, and dice a tomato to top the lettuce.


This was a really quick and easy, and the cost breakdown makes this meal economical

Chicken - 1 1/2 lbs @ $2.00/lb  $3.00
Balsamic vinegar and olive oil - Already in pantry
Garlic - Already in Pantry
1 Cup Brown Rice - $.50
Large Red Onion, Mushrooms, and Tomato - about $2.00
Salad Greens - $1.50

Approx $7.00.  More expensive than Mac N Cheese, but cheaper than eating out!

What are some whole food meals that you like or have created?  Share them below or share a link to your favorite recipe!


Angela's Fitness Progress Vlog #2

Wednesday, April 25, 2012

Angela's Fitness Vlog #1

I have started working out more consistently, but haven't updated.  So my friend Christina and I challenged each other to do Vlog updates.  So here is my first one!

It is easier for me to talk than type, but hopefully I will be writing again soon too!

Wednesday, February 15, 2012

It has been too long. It has been almost 10 months since I last posted a workout. I did work out sporadically here and there, but nothing consistent, and nothing of merit worth recording.

But I'm starting to get back into working out regularly and posting it here for accountability and merit.

Today I did a 40 minute workout from Lauren Brook's Ultimate Body Sculpt Vol 1 dvd. It was hard... and I am so sore because I have allowed myself to get so out of shape. But it felt good, and I feel accomplished just because I finished.

Starting to read Dr. Gott's No Flour No Sugar Diet book

Wednesday, March 16, 2011

CF Tulsa WOD of the day


Plus i got my first double under today.

Tuesday, March 15, 2011

CrossFit Tulsa WOD for Today


5 Rounds for time of:

30 Squats

10 Push-Press 100/75

Post time to comments

61 lbs 15:28
So slow... but getting stronger

Monday, February 28, 2011

1 rep Front Squat 130#

3 rounds

Rep Max 110#Front Squat, Bear Crawl 20 meters

95 lb 10-10-5

I think I had one more FS in me the last round but my grip slipped.