Wednesday, October 5, 2016

STICKY chicken

Good morning y'all.  Anyone else love the ease of the crockpot come fall?

This morning I was all about it.  Come mid week there's nothing easier then throwing dinner in and coming home to just prep a side veggie and boom!  Dinner.

Tonight we're having Asian chicken thighs.  They're one of my sons favorites so we compromise.  I threw a couple breasts in for me haha.  This is sooo good.

No need to pre mix either
- 1 lb. Boneless skinless chicken thighs or breasts
-1/2 c. Honey
-1/2 c. Briggs liquid aminos (or low sodium soy sauce)
-1 tsp.  Garlic powder
-1 tbsp.  Ginger paste.  Stir and slow cook on low for 8-10 hours.  They literally call apart and because of the honey you get a thick rich sauce. Mmmmm! Delicious served over brown rice and with a veggie!

Tuesday, August 9, 2016

Country Eat?? - What I ate Wednesday

I'm loving the meal plan with Country Heat!
The simplicity of the color coded containers makes is so simple and I can just pick and choose foods from the list of each color that I like and fill them up. I've recalculated how many of each color I get daily. And then that's it. Doesn't get any easier than that!

So I thought I'd feature today...

Here's a sneak peek on what my meal plan looks like. There is definitely no starvation on this meal plan. No boring nuts and berries as my hubby says lol. Just clean eating, whole nutrition.

I'm upping my calories this round since I'm going to increasing my workouts and trying to bulk.

This round I will get 5 green containers (Veggies), 5 Red Containers (protein), 5 tsp (oils & nut butters), 3 purple (fruits), 3 Yellow (Carbs), 1 Orange (nuts & seeds & dressings) 1 blue (healthy fats) - Yes, all of those, every single day!


1Egg + 1 cup Egg whites Scrambled with Spinach, 1 tsp oil and 1 piece of Whole Grain Toast (1 Red, 1 Green, 1 Yellow, 1 Teaspoon)

Oatmeal, Banana, 1 tsp peanut butter, protein powder and baby carrots on the side (1 red, 1 yellow, 1 tsp, 1 purple, 1 green)

LUNCH:Salad with Cucumbers, Peppers, Red Cabbage, Avocado, Balsamic dressing & grilled chicken  (1 red, 2 green, 1 blue, 1 orange)

MID-AFTERNOON SNACK: Shakeology + an apple (1 Red, 1 Purple)

DINNER: Turkey Meatballs with Zucchini Noodles & Tomato Sauce plus a Baked Sweet Potato with butter (2 Green, 1 Red, 1 tsp, 1 Yellow)

NIGHT TIME SNACK:  Blueberries & Grapes (1 Purple) 

That's a ton, right? I remember when I first started eating with these containers with the 21 Day Fix, I was unable to eat it all. And to think, when I first saw them, I thought I was going to starve LOL.

If you're interested in getting plugged into a program that utilizing these simple, portion controlled meal plans, as well as my support, recipes, and daily motivation to reach your goals, fill out my application below to join my upcoming online accountability group!

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Monday, August 8, 2016

Tenley's tough break

Our life... never a dull moment. Never. And with 4 kids. It's bound to happen. And honestly this is not our first broken bone(s). Jaxon suffered a broken clavicle last July after falling down the stairs at his Nana's while running in his socks. So 2 down, 2 to go I suppose.

But this gal, she's Ms. Active. Our future Olympic swimmer. If she's not in the pool, she's on the trampoline or doing cartwheels, or standing on her head. So this doesn't really come as a surprise. But lots of you have asked, so here's what went down.

I did have my days messed up though. This happened on Thursday afternoon 8/4, not Friday as I mention in the video. (What can I say, it was a whirlwind and when you work from home, all the days run together LOL!)

And not for the faint of heart...but the bone did break the skin. When Jared found her there was blood spouting out of her arm, but he didn't even know what had happened, to know that there was a broken bone, that had penetrated, so it took a while for us to put all the pieces together.  Verdict- broken radius and ulna
I am grateful that there was not am obvious bone sticking out, GOSH!! Can you imagine?! You would have had to pick me up off the ground at that point! But the bone did pop through and then go back in and therefore she had a puncture wound. The bleeding stopped, but it did cause her to go into shock from the trauma, blood loss, etc. Very scary to say the least.
If you don't want to see pics, stop scrolling LOL. But some of ya'll have asked so here you go. I know it could have been sooooooo much worse. We are so blessed!
View from the front, mildly deformed, but not too bad.
View from behind, mild deformity about mid way down her forearm.

Being so brave, but not too sure about all this!

Fractures radius and ulna.

the puncture point. All cleaned up.

After the cast was placed. They had to slit it on top and bottom to allow for swelling. Mommy was giving daddy and update on the phone :) 

All fixed up and finally able to take off that collar!

Monday, July 25, 2016

Giddy Up, we're turnin' up the Heat, Country Style!!

Wouldn't it be awesome if you could trade in your tennis shoes for cowboy boots?

Or what if they could go together?

Well now they can!

Beachbody has done it again. You've probably already heard the buzz on social media... Country WHAT?!? Is this line dancing? Is it like Zumba? Or is it a crazy new workout routine?

I got a chance to try it and man, it's incredible! I had no idea I was even working out. Didn't look at the clock once and when it was over, I was actually disappointed. Even better, I burned more calories than I do during the 21 Day Fix workouts! Talk about crazy. 

And sweat. I was dripping. Check me out LOL!

The music? Yep! It features the hottest hits of today's country. And some awesome routines for you to kick the dust up in just 30 minutes a day. 

And since I'm ranked in the top 1% of coaches in the company, I've been asked to host an exclusive Beta Test group with Official release of the program at the end of this month!!

AND I want you! I'm looking for men and women of all fitness levels. This program is for literally anyone. If you can move, you can dance. And you can get results!

Just 2 MORE DAYS, my country music loving fit friends!

Here are some of the results from official group that Autumn ran herself!

So if you would like one of the exclusive 10 spots in my Test group please review the following :


*YOU MUST PURCHASE YOUR CHALLENGE PACK  (exclusively $20 OFF - Workouts, meal plan, and 30 day supply of Shakeology) ON or BEFORE JULY 30th, 2016 to have your package in time.

*YOU MUST PARTICIPATE IN THE PRIVATE online accountability group daily (30 day group)

*YOU MUST COMMIT TO FOLLOW the meal plan and workouts to the best of your ability.

*YOU MUST SUBMIT YOUR BEFORE and AFTER  PHOTOS and MEASUREMENTS to the BEACHBODY challenge for the chance to win $500 and be featured in the Country Heat infomercial.

If you agree to everything mentioned above, please fill out the the application below and I will follow up with you within 24 hours! Can't wait to Kick the Dust up with You!

Online contact and registration forms from Wufoo.

Monday, June 6, 2016

Summer Sale is here!

The sale starts today and we they have some awesome items up for grabs! I'm warning you though that stuff sells out FAST so if you see something you want, don't wait to purchase!

>>>Click HERE to shop the Summer Sale!

If you have any questions about a particular program or need helping choosing one, message me on Facebook or email me!

You can even get in on my Summer Slimdown online accountability group starting June 16th!

Apply below:

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Monday, May 23, 2016

Healthy Chocolate Chip Pancakes

Nothing says "weekend" like homemade pancakes for breakfast. And with this healthier variety, now you can have them with the kids and not feel guilty. This is a Sunday morning tradition in our house...our kids wait all week long for Mama's Chocolate Chip Pancakes. They would never guess they're not bad for them!

Best part, you whip these up in a jif, and the recipe is so simple to double or triple (if you've got a large family like we do lol). 4 kids under 9 and 2 adults, we normally double it and we're good to go!

  • 1 cup flour (we use whole wheat or rice flour) (spooned and leveled)
  • 2 tablespoons stevia
  • 2 teaspoons baking powder
  • 1/2 teaspoon Himalayan salt
  • 1 cup unsweetened almond vanilla almond milk
  • 2 tablespoons olive oil
  • 1 large egg\
  • Optional* Dairy-free, nut-free and soy-free chocolate chips

  1. Preheat oven to 200 degrees; have a baking sheet or heatproof platter ready to keep cooked pancakes warm in the oven.
  2. In a small bowl, whisk together flour, stevia, baking powder, and salt; set aside.
  3. In a medium bowl, whisk together almond milk, olive oil, and egg. Add dry ingredients to milk mixture; whisk until just moistened (do not overmix; a few small lumps are fine).
  4. Heat a large skillet (nonstick or cast-iron) or griddle over medium. Fold a sheet of paper towel in half, and moisten with olive oil; carefully rub skillet with oiled paper towel (or you can use a non-stick spray)      
  5. For each pancake, spoon 2 to 3 tablespoons of batter onto skillet, using the back of the spoon to spread batter into a round (you should be able to fit 2 to 3 in a large skillet).  Sprinkle approx. 1 tablespoon of chocolate chips on each pancake.
  6. Cook until surface of pancakes have some bubbles and a few have burst, 1 to 2 minutes. Flip carefully with a thin spatula, and cook until browned on the underside, 1 to 2 minutes more. Transfer to a baking sheet or platter; cover loosely with aluminum foil, and keep warm in oven. Continue with more oil and remaining batter. (You'll have 12 to 15 pancakes.)
  7. Serve warm, with desired toppings

We top them with pure maple syrup and fresh fruit. But today, we even added some whipped cream! Hey, it's all about balance right? Oh my goodness. The kids ate them up in record time.

Let me know what your kiddos think if you give them a try!

Monday, May 16, 2016

Quinoa & Ground Chicken Zucchini Boats

These are so fun for the kids and a great meal to change it up. Needed to get out of the "same old, same old" rut that I've been in for awhile now. Don't get me wrong! The food we eat is great, and I love it, but every now and again you have to try new things, change it up, keep it fresh.

To make your zucchini "boats" simply cut each zucchini in half lengthwise and scoop out the insides,

leaving the walls in tact. I found a melon baller does this best. Brush the hollowed out zucchini with a little olive oil and season with salt and pepper. Bake in a 400 degree oven for about 8-10 minutes, or just until they start to get slightly soft.

I chopped up the scooped out zucchini and sautéed along with some onions, garlic, mushrooms, and tomatoes. Feel free to use your favorite veggies or whatever you have on hand!  Mix in your cooked ground chicken, cooked quinoa, Italian seasoning, a little parsley and pour in a can of tomato sauce. Spoon filling into zucchini boats and top with a little parmesan cheese. I also think these would be delicious with a little shredded mozzarella or fontina cheese, but I was trying to keep it a little lower in fat.

(Now, it doesn't take more than simple logic to realize you're going to have A LOT of extra stuffing leftover. I went ahead and hollowed out some tomatoes and stuffed those as well, but I still had a bunch left over. I froze the rest for the time being so I can use it in the future for an easy weeknight meal. However, I bet it would be great in a lasagna or even on its own.)

Ingredients (8 "boats")
  • 4 large zucchinis
  • salt & pepper
  • olive oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 6 mushrooms, chopped
  • 2 tomatoes, seeded & chopped
  • 1/3 pound ground chicken, cooked
  • 1/2 cup dry quinoa, cooked
  • 1 tablespoon parsley, chopped
  • 1/4 teaspoon red pepper flakes
  • 1 tablespoon Italian seasoning
  • 1 (8 ounce) can of tomato sauce
  • parmesan cheese, grated

  1. Pre-heat oven to 400 degrees.
  2. Cut each zucchini in half lengthwise. Scoop out the insides, leaving "walls" in tact. Save the scooped out zucchini flesh and chop. Brush each zucchini boat with a little olive and sprinkle with salt and pepper. Bake in oven 8-10 minutes, or until zucchini starts to soften.
  3. Heat a tablespoon of olive oil in a large saute pan over medium heat. Saute onions until translucent. Add garlic and mushrooms and saute until mushrooms release their liquid. Stir in chopped zucchini insides and tomatoes and cook a few minutes longer.
  4. Stir in cooked ground chicken, cooked quinoa, parsley, Italian seasoning and red pepper flakes. Pour in one can of tomato sauce and cook until everything is heated through. Season with salt and pepper.
  5. Spoon filling into zucchini boats and sprinkle with Parmesan cheese. Bake for an additional 10-15 minutes, or until zucchini is done to your liking.

Wednesday, March 30, 2016

What to do when you feel like you're spinning your wheels

Life's a rollercoaster, no? It consists of euphoric highs and desperate lows. During the up’s, I’m getting it done, I’m hitting goals, I'm sticking to my self-imposed schedule, and I’m feeling great. During the bad times, I’m not eating right, I’m stagnating, my workouts are terrible, I feel overwhelmed, and I just want to crawl into a little hole of self loathing and never come out again. Can ya relate? 


One of the worst parts about the low’s is that I feel like no matter how hard I work, I’m just not getting anywhere. I’m spinning my wheels. Working and working and working but never getting closer to the goal. I'm starting to realize that almost 100% of the time, it's because of a few specific things I'm doing or not doing that cause me to get in this funk... If you feel like you're spinning your wheels, here are some tips:

  • #1 Take a deep breath, and focus on one thing right now that will make you the happiest. Not that the other things don't matter, but they can wait. You’re spread too thin. Pick the one thing that will make you happiest and go for it. You will start moving forward. 
  • #2 Set realistic goals. Just like you can’t do everything all at once, you also can’t make everything happen quickly. Write out some realistic, stepped goals that will get you to where you want to be. 
  • #3 Do one thing for YOU every day, no matter how small. I’ve heard this time and time again, Do just one thing every day. Even if that’s all you get to do. Even if it’s small. Even if it seems insignificant. Just one thing. You’re contributing to your own progress, even if it’s just. One. Thing.
  • #4. Don’t switch lanes.Stay focused! Don’t shift your goals. Remember your answer from number 1? The one thing that you want so badly right now? Don’t lose sight of it. The key to avoiding collapsing on your feet is to make sure you stay determined to make that one thing happen. You may get distracted by other things. Friends may tell you that you need to be doing xyz right now, or invite you to fun events that clash with your plans to reach your goals. Tell them, “Sorry guys, I’m really working toward something else right now.” Stick to it! You are not wrong for running hard and fast toward a single goal.
  • #5. Call a friend! I can't' tell you how many times this has turned my day around. I have friends/mentors that know my goals and hold me accountable. They also keep me grounded. When all else fails, call a friend who gets you. Maybe she’s struggling too.Reaching out to friends who will listen to you and not belittle you can be so valuable. These friends get it, and they have your back. I don’t know what I would do if I didn’t have my small circle of friends to rely on. We are each other’s life vests.


I hope that helps. If you are searching for a team of women to uplift you and light your soul on fire, I'm mentoring 5 new team members that are ready to live life by design. Enrolling now for my next new Coach training group. Apply below:

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Sunday, February 28, 2016

Do you have 22 Minutes a Day? It's time to Get Some!!!


Yes, another awesome new program is about to debut! This week will not disappoint with the launch of a new program that is sure to blow us away! It's a brand new home fitness program that is going to blow your mind!!  From the creator of p90X, and following with the trend of shorter workouts that still deliver mind blowing results (such as the 21 Day Fix and T25), in just 22 minutes a day... Tony Horton is bringing us 22 Minute Hard Corps.

 So I know what you're thinking, is it really possible to get results in just 22 minutes a day?

You better believe it. If you focus and really push yourself during the workout and the rest of the day keep your nutrition in check (which I'm going to help you with), and using a support system to help you along the way, its the real deal.  As your coach, it's my job to help motivate you and show you that this is possible. You, along with the other members of our exclusive test group will all get the best results possible. How do I know? You will all benefit from being a part of the group. We will share our triumphs and our struggles and together we will all benefit from knowing that we are not the only one out there struggling, having a bad day, or a slip up with our nutrition.  It's knowing too that we are all in this together!  

Waiting until May to get fit for summer is a bad idea, You didn't put weight on in 30 days, so its unrealistic to expect it to come off that quickly either. You're in the right place! If you want to get lean and stronger, then this is for you!  No matter what your ability level currently is, whether you never workout out now, you can modify to make the program a success for you.  I truly believe that you can do anything if you want it bad enough!

So what is 22 Minute Hard Corps anyways??

So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more.  It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week.  The workout is fast paced and there is little rest.  The workouts are easy to pick up and learn.  No fancy moves, no fancy footwork. Just back to basics. You are moving from exercise to exercise quickly to maximize time and results.

What Equipment Do You Need?

Dumbbells & pull up bar (or resistance bands with a door attachment).
(I got my pull up bar at WalMart for $20- it's the Gold'sGym Brand and it has held up great all through Hammer & Chisel)

I know you  might be worried that this workout is too hard for you, but it really is for everyone. There are modifications built into the workouts for every ability level, which I absolutely love about it.

How long is the program?

The program is 8 weeks--  6 days a week, 1 workout a day for 22 minutes!  You, yes YOU can do this!

What will you get with this program?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)
• Sandbag (EXCLUSIVE for you as a TEST group member)
• 30 Days Supply of Shakeology in the flavor of your choice

Is this the right fit for you?  

This program is designed for people who want fast effective results with little or no fuss, those who don't have a ton of time to spend in the gym 5-6 days a week.

*There is also an optional 2 a day hell week challenge if you are up for it!

Do you accept the invite for this exclusive challenge? I am  hosting an Exclusive 22 Minute Hard Corps Test Group for my new and current customers that will begin prep week on March 7th, 2016.

Beginning March 7, we will kick off prep week which is where we will spend some time preparing as we wait for your program to arrive in the mail. We will we will set goal, take your before pictures, measurements, I will help you with meal planning and about clean eating and then March 14 will be our Day 1 of the group.

Then for the entire duration of the program (8 weeks) I will provide you will daily support, accountability, and access to a private group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.

If you do not currently work with a Coach please make me your FREE coach here.  


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Thursday, January 21, 2016

How I got my results with Hammer & Chisel in 1 month #realtalk

What happens when you get brave and post your results to social media after getting insane results doing Beachbody's newest program Hammer & Chisel?  Well, the unthinkable. Never in a million years did I realize that so many people would be inspired by little ol' me, mama of 4, teacher, bakery owner, cake decorator from small town Pennsylvania. That post I guess went viral?! I don't even know. I just know that my life has been a whirlwind and my phone has been going bananas ever since haha!!

I've received hundreds of friend requests form around across the US and Canada, messages filled up my inbox. Many people have commented on my photo results, sending me notes of encouragement, congratulations, virtual high fives, and genuine surprise at the possibilities from this program in such a short time.

In addition to the outpouring of support, naturally many of you have had questions. Many of those questions have been the same so I thought I could put them all together in one place. If you are going to invest in yourself, I want you to get the best results possible. I am not a nutritionist, or an expert by any means, but I am more than happy to share my thoughts, tips, and recap of the month. If I can help one person change their life, it will be worth it!!

So if you have the program, you know that it requires a weight bench (or stability ball) and free weights as well as a pull up bar or resistance bands with an over the door attachment. Use what you have by all means, but if you are in the market for any of these things, here's what I have:

Adjustable Weight Bcnch

I got it on Amazon with free shipping of course (I love Prime!) It is easy to adjust and stores away easily when not in use. Also it is very sturdy, which is important with a lot of these moves.

Free Weights/Dumbbells

You need a variety of dumbbells for this program. I have  few sets, but not all. So we invested in a set of adjustable dumbbells that adjust from 5-52.5 lbs. I love them! Not cheap but they take way less space than an entire set of dumbbells!

Pull Up Bar

Ok, mine  is nothing fancy. $20 at Walmart and my hubby uses it too. Has not damaged the walls at all (bonus!)

Now...I cannot do a pull up or chin up. Not even 1, even after a month of the program. So I had to purchase a pull up assist to help. They are STILL hard, especially the last few reps, even with the assist. But I am noticing improvement. If I can do 1 regular pull up by the end of this program,  I will be thrilled!

So now that we have discussed equipment, let's talk weights.  I started out doing upper body at 10-12.5 lbs. I starting bumping my weights up in week 3. I am now using mostly 20s for upper body. Lower body, I started with 15 lbs, and have bumped up as well. Now at 25 or 30s. I think this has helped my results. Honestly. You have to push yourself. Not injure yourself though. Be smart, please. Start out slow and you will surprise yourself with how much improvement you will see after just 2 weeks.

Do the workouts. Follow the calendar. I did it to a "T". No missed workouts, rested on rest days, do the extra ab videos when it says. Don't skip the stretching at the beginning or end of the workout. I did not purchase the Deluxe kit ( I wish I had). If you have it, by all means, add those in!!

The performance line is new to Beachbody. It is optional, but I highly recommend it. Yes, all 5 products. Even the creatine as a woman!! I am taking them all.
What's so special about this line?
  • Developed by Harvard-trained scientists using cutting-edge sports science and nutrition research.
  • Packed with ingredients and plant-based phytonutrients that have been scientifically shown to work.
  • Formulated at clinically effective ingredient levels scientifically shown to make a difference in energy, focus, stamina, strength, and recovery.
  • No gimmicky ingredients just sprinkled in to sound important, but are ineffective. Just powerful ingredients at the right doses, shown by science to help accelerate your results.
What's holding you back from the results you want? Are you tired and sore? Hitting a wall too soon? Can't recover fast enough? Now, get ready to blast through your toughest workouts. To absolutely crush every goal. Because Beachbody Performance is taking the supplement industry...and turning it on its head.
With this line, you will get:
  1. More energy and endurance
  2. Better focus to push harder
  3. Less exercise-induced muscle soreness
  4. Faster recovery times
Honestly, if you are serious about getting the best results possible, you need this line! Now if is a bit much for you to get the whole line, if I were to choose 2 products that I believe impacted me the most... it would be the Energize and the Recover. The pre and post workout. You can actually get them in a bundle WITH the Hammer & Chisel program if you don't have it yet!! Or you can get a stack of both on their own here.

Now, remember, these supplements DO NOT count as containers for Hammer & Chisel. They are considered free!

Am I drinking Shakeology as well? Yes!! I wouldn't miss it. . I actually mix my creatine in with it and sometimes the post workout as well. It counts as 1 red container daily and since I get 4, it works out well!

So we talked workouts, we talked equipment, we talked supplements... but the biggest part of this transformation I have to credit to these little colorful containers.
So each day you get a certain number of each of these containers filled with foods from the approved list provided with the progra

The number of containers you get is determined by a calculation you do based on your start weight, activity level daily (outside of the workouts), and your goal with the program to gain muscle or lean out. Once you perform this calculation, you end up with a daily calorie target. Now don't worry, you don't have to count any calories with this program. The target simply helps you select a bracket. When I performed the calculation, I got a number of 1530. 
These are the brackets:

As you can see, 1530 fell into Plan B. However, I decided to bump down to Plan A. I'm not saying to bump down a bracket from where you fall, but if it's borderline, perhaps consider it. So I get 3 greens, 2 purple, 4 reds, 2 yellow, 1 blue, 1 orange, and 2 tsps. daily.

I eat a lot of the same things. It works for me. As you read earlier, I am a busy working mom so I have to keep it simple LOL. If you're just starting out with clean eating and this lifestyle, I highly suggest it. If not you will burn out quickly and are more likely to revert to old habits. So I prep Sundays and Wednesdays for 3-4 days at a time. This is crucial. I plan 1 cheat meal a week. I also track my containers using the 21 day fix app to ensure that I get them all in and don't go over. I drink water like it's going out of style. Nothing else, except my shake, mixed with water LOL. I don't do coffee or hot tea, so its just plain water.

Here is a sample of one of my meal plans. FYI- I don't eat seafood, so I pretty much eat a ton of chicken. Chicken breasts, chicken sausages, and ground chicken. I'm not a huge egg fan, but I do eat them scrambled with spinach for breakfast as long as I have hot sauce.  

If you are considering doing this program, I would love to do it with you. I am actually kicking off another round February 1st!! Fill out the application below to send me your info.  I'll support you all the way! Together we are better:

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Wednesday, January 13, 2016

Creamy Chicken Alfredo with Rice Pasta

Oh my goodness!! Did this ever hit the spot tonight?! It was creamy, comforting, and delish.
It's made with simple ingredients, so it comes together quickly and is perfect by itself or topped with grilled chicken.

The kids loved it. I added broccoli and not one complaint. Cheesy and oh so good.

  • 8 oz pasta
  • 2 Tablespoon extra virgin olive oil
  • 2 garlic cloves, minced
  • 2 Tablespoons whole wheat flour
  • ¾ cup low sodium chicken broth
  • ¾ cup unsweetened almond milk
  • salt & pepper
  • ¼ cup grated parmesan cheese
  • ½ teaspoon garlic powder
  • 2 teaspoons parsley flakes
  1. Cook pasta in a pot of salted, boiling water until al dente. Drain then set aside. Let pot cool off the heat for several minutes. I prefer the brown rice spaghetti pasta.
  2. Before starting sauce, I threw a bag of frozen broccoli in the microwave with 2 tbsp. of water and covered with plastic wrap for 5 minutes. Strain.
  3. While pasta is cooking, in a saucepan over medium heat olive oil. Add garlic then saute until golden brown, about 30 seconds, being very careful not to burn. Sprinkle in flour then whisk and cook for 1 minute. Slowly pour in chicken broth and almond milk while whisking until mixture is smooth. Season with salt & pepper then switch to a wooden spoon and stir constantly until mixture is thick and bubbly, about 4-5 minutes.
  4. Take saucepan off the heat then stir in parmesan cheese, garlic powder, and parsley flakes until smooth. Taste then adjust salt & pepper if necessary and add in the broccoli you strained earlier (unless you're doing the fix or H & C, hold off) I put this on low to simmer while I grilled my chicken
  5. You can skip this step or use steak or shrimp too. I love my grill pan! I preheated it and grilled up 4 chicken breasts, then I sliced them once they had a minute or two to rest.  Now to assemble. If you're following the 21 Day Fix or Hammer & Chisel, the container counts are below.

 Measure out 1 yellow of rice pasta, 1 green of broccoli, 1 red of grilled chicken, For the alfredo sauce, I used a 1/4 c. and counted it as 1 blue, 1/2 yellow, and 2 tsp. Throw it all in a bowl, mix and enjoy!

As you can tell, this meal will use a lot of your containers, but if you plan ahead you can totally have it guilt free!! Let me know what you think!