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Recipe of the Month

Chicken Dijon

 (1 serving)

Ingredients:

  • 1 teaspoon olive oil

  • 2 tablespoons onion, finely chopped

  • 1/4 clove garlic, crushed

  • 1 chicken breast, boneless, skinless, (about 4 ounces) cut into 1-inch strips

  • Freshly ground black pepper

  • 2 tablespoons low-sodium chicken broth

  • 1/2 teaspoon Dijon mustard  

Serve with ½ potato 1 tablespoon fat-free sour cream or plain greek yogurt

Directions:

  • Chicken :

  • 1. Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more.

  • 2. Turn the heat up to medium-high. Season the chicken with pepper and add it to the skillet. Sauté the chicken until it is golden brown on all sides, about 4 minutes.

  • 3. Quickly add the chicken broth and stir with a wooden spoon to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard.


  • Potato: 

  • 1. Pre heat oven to 450 2. Scrub potato, and prick with a fork 3. Bake for about 40 minutes; potatoes should be soft 4. Cut in half and top with sour cream

Enjoy!

Date:11/2/2020 8:30:27 AM
Source: WWW.FOODFIT.COM

 
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Work-Out

Challenge Yourself, but remember your limits! 

While the weather is still nice, let get out and walk!

Stretch

15-20  jump squats

25 calf raises

25 jumping lunges

20 hydrants each leg

15-20 sumo squats

1 minute burpee with weights

15-20 chest fly

15-20 tricep dips

15-20 bicep curls

15-20 lateral arm extensions

1-2 minutes burpee with bilateral kicks

25 crunches

25 leg lifts

25 toe touches

25 bicycles

1 minute plank

repeat 2-3 times

Stretch

 
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