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Breaded Garlic Chicken in Lemon-Butter Sauce

For more yummy recipes check out melskitchencafe.com

*Note: if you prefer more sauce, since this makes a lighter, smaller amount of sauce, consider doubling the sauce ingredients.

4 boneless, skinless chicken breasts1 cup seasoned flour (1 cup flour, 1 teaspoon salt, ½ teaspoon pepper)5 cloves of garlic, finely minced (see garlic tutorial here)1 tablespoon parsley flakes or 1/4 cup chopped fresh parsley2 tablespoons freshly squeezed lemon juice, from about 1 lemon3 eggs1/3 cup finely grated Parmesan cheese1 tablespoon olive oil5 tablespoons butter
Place the seasoned flour in a large gallon-size ziploc bag. Set aside. In a shallow pie plate, beat the eggs until mixed and add the Parmesan cheese. Whisk to combine. Set aside.
In a large skillet, melt one tablespoon butter and one tablespoon olive oil over medium heat. Let it begin to heat and sizzle while you prepare the chicken but be careful not to let the butter burn and turn brown.
Put the four chicken breasts in the bag with the seasoned flour, close the bag, and shake to coat the chicken in the flour. One by one, take the chicken out of the bag and dip into the egg/Parmesan mixture. Place the chicken carefully in the skillet with the hot oil/butter. Repeat with the other chicken breasts. Let the chicken cook on the first side, without moving or flipping the chicken, for 1-2 minutes until a nice, golden crust has formed. Carefully, using a wide spatula, flip the chicken and let it continue to cook for 1-2 minutes on the other side until it is golden brown. The chicken will flip easiest if it has had time to sizzle and cook to form a nice crust.
Remove the chicken to a 9X13-inch pan. Set aside while you make the sauce.
In the same skillet that you browned the chicken, melt the remaining four tablespoons butter. Add the minced garlic, lemon juice, and parsley. Simmer the sauce for 1-2 minutes, stirring and scraping up any browned bits that were on the bottom of the skillet.
Pour the sauce evenly over the chicken breasts and bake for 35 minutes, until the chicken is cooked through. Serve over noodles, rice or potatoes.

*use whole wheat flour, brown rice or whole wheat if you'd like

No weights, no worries!!

Here's a pure body weight strength training workout. It's time to rock our jeans

Warm-up

March in place for 1 minute

March out-out-in-in (wide) 1 minute

Lunge it side to side for 1 minute

Jumping Jacks for 1 minute

High knee run for 1 minute

quickly stretch the body

Now lets get into the workout

Wall sits 1 minute

8 pulsing squats followed by 8 jumping squats (alternate for 1 minute)

12 push-ups hands out wider than your chest (start on toes/ then drop to knees)

12 tricep push-ups bring the hands into shoulder width apart

(start on toes/then drop to knees) Even if you only get one on your toes...its all about progression.

Mountain climbers for 1 minute

(in push up position alternate bringing your knees into your chest)

12 (one each side) Alternating forward stepping Lunges (chest lifted, shoulders drawn down and back in towards your spine, knees in line with your toes, feet hip width apart.

Plyometric lunges for 30 seconds (same set up from above)

Supermans (lying face down lift the arms and feet up, while bringing the arms back to your side...like you are swimming)

Plank for 45 seconds

Side plank 30 seconds each side

(you can do them on your knees or toes, draw the belly in and squeeze the butt)

12 Alternating backward stepping lunges each leg(same lunge set up from the forward stepping)

Isometric hold push-up for 30-45 seconds(hands out wide start on your toes and drop down to your knees when you need to. Come down to the bottom of the push up and hold it, brace the core).

Repeat 3 times and finish up with 25 minutes of cardio. Print it off take it to the park, home, or gym.

READY, SET....GO (email me how you feel afterwards aryannie8@hotmail.com)!!

If you have any questions don't hesitate to ask

Baby steps...

Everyday is a new day and a new chance to do better then we did the day before. I'm currently studying for my AFAA personal training certification, I love learning about my health passion.

I read something that really caught my eye..."clients typically can list many negatives involved with exercising (sweat, need to shower, no time, etc.),but the can rarely list more than two benefits." Unfortunately we are all more willing to find an excuse for anything in life that may be able to benefit us, or maybe I just do that ;-).

So my challenge is to drop the negative thoughts and change them to positive ones. Let's see how much more we can accomplish. Things that we may think are difficult, will actually be easier then we think. "I CAN'T," IS A VERY BAD WORD...so erase it from your vocabulary!!

My goal is to stretch and meditate more. I always make the excuse that I don't have time, and I do...I just really choose not to.

What is your goal and motivation going to be???

Grilled Fish Tacos

1 mango, peeled, pitted, and cubed

1 avocado, pitted, peeled , and cubed

1/2 red onion, finely chopped

juice of 1 lime, plus wedges for garnish

Chopped fresh cilantro

Salt and black pepper

Canola Oil

2 large mahimahi fillets (I used talapia instead...its what I had)

1 tsp. each: cumin, paprika, cayenne, oregano, black pepper, & salt

mix it together and rub on the fillets before cooking

8 corn tortillas

2 cups finely shredded red cabbage

How to Make it:

Mix the mango, avocado, onion and lime juice in a bowl. Season with cilantro and salt & pepper.

Heat a grill or stove top grill pan cook the fish until done.

Warm the tortillas.

Break the dish into chunks and divide among the warm tortillas. Top with the cabbage and the mango salsa. Serve with lime wedges

Makes 4 servings/cost per serving: $2.97

380 calories/ 11g fat/ 240 mg sodium

You can substitute the fish for grilled chicken if you would like.

From "Cook This, Not That!"

Circuit training

Here's a workout from "Making the Cut" by Jillian Michaels...it's altered a little, but for the most part she will kick your butt just like she does in the LAST CHANCE Workout on the Biggest Loser Show....my favorite show!!

Here's a workout that hits your chest and triceps as well as lower body circuit
Circuit 1
Dumbbell presses on body ball- perform 20 reps.
Dumbbell flys on Body ball- at the top of the move crunch up with your abs/ perform 15 reps
Squats- (no weight o 50 as fast as you can with correct form or course:)
One minute sprint in place or straddle run on and off the bench

Circuit 2
Plank hold for 10 sec.
Tricep push-ups x 5
Side plank for 10 sec.Plank for 5 sec.
Tricep push-ups x 5
Side plank for 10 sec.
Plank for 5 sec.
Burpies x 10 (you squat down and touch the floor and then jump straight up)
Sumo squats (legs are wide with toes turned out) x 50
One-minute sprint in place or run up and down on the bench

Circuit 3
Frog push-ups x 20 (your legs are out like a frogs legs)
Squat thrust x 20 (you are in push up position and you jump your feet in towards your hands) after you finish hold a squat for 30 seconds.
W Shoulder presses with Leg extensions (you do 10 on each side) You balance on one leg and extend the other one out as you push your arms out wide overhead.
Jump rope for 1 minute

Circuit 4
Bench dips x 20
Rope Tricep presses to muscle failure
Static lunges with Lateral shoulder raises x 10 each side
Mountain Climbers for 1 minute
Boat Pose (hold for 30 sec)

Circuit 5
Jump rope for 1 min
Bicycle Crunches x50 (25 each side)
Extended Plank for 30 sec (push-up position with your hands out slightly in front)

Now go hit some cardio for 20-30 minutes

Banana Protein Muffins

I love making these on the weekends for the whole family to enjoy!! Give them a try.

2 1/4 cup plain oats
11 egg whites
1/2-cup fat free cottage cheese
4 TB cyto sport vanilla protein powder
1-1/2Medium bananas
1 cap full of vanilla
1/2 cap full of banana extract (optional)
1 ¼ tsp baking powder
1 TB cinnamon
4-5 full droppers vanilla stevia (or to taste)
SERVING SIZE TOTALS (Divide muffins by 7. This generally makes 2-3 muffins, depending on size of muffin tin)


BANANA: Tastes best if you use ripened banana. If you do not have a ripened banana, take ripe banana and mash up in bowl. Microwave 1 min. (This will release extra banana flavor).
OATS: Blend well creating oat flour.
SWEETENER: If you do not have vanilla stevia, you can use Splenda (1 1/2 cup baking Splenda).
Directions: Preheat oven to 375. Blend all dry ingredients together. Add in mashed banana, cottage cheese, and other wet ingredients using pulse option on blender. Blend approximately 1 min or to a thick batter. Pour in to well sprayed muffin tins. Bake 30-40 min or until edges of muffins are slightly crisped. Remove from oven, take knife and carefully cut around edges muffin tin to help remove when cooled. Recipe is designed for 7 days. (Ex if you got 14 muffins out of batter, you would have 2 muffins for your serving size).
TIPS: These are great to freeze and reheat in microwave or in frying pan sprayed with Pam, cut down the center. Also tastes great if consumed frozen. Finish this meal by adding sliced raw veggies such as cucumbers, celery, and bell peppers. This is a great meal to take on the road. Store muffins in fridge or freezer. These are a great way to get protein in to your kids without them knowing. You can even add shredded zucchini. As long as you have vanilla stevia, you can blend in anything. For children, add fat free cool whip, butter, and cinnamon on top!

Cal 170 Car 125 Fat 2 Pro 13 Fiber 7

This is another yummy recipe from Live The Life check out their website on the side bar!