We make every effort to encourage and teach our clients how to look, feel and be their best through proper nutrition and exercise coaching. We believe in a holistic approach encompassing both mind and body. You won't find any gimmicks here- just a healthier, leaner, fitter you. Our proven methods produce real results, time and time again. Your goals are our goals!
Southwest Chicken
Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It's meals like this that will melt off body fat and improve your health and fitness. Enjoy! Servings: 6
Here's what you need...
- 2 lbs organic chicken breast
- Dash of sea salt and black pepper
- 1 Tablespoon coconut oil
- 1 small yellow onion, chopped
- 1 tomato, seeded and diced
- 2 Tablespoon chili in adobo sauce
- 1 Tablespoon chili powder
- 1 Tablespoon balsamic vinegar
- 1 teaspoon ground cumin
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground cinnamon
- Rinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt and pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.
- Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.
- Coat the chicken with half of the sauce and marinate for 30 minutes. Preheat the oven to 350 degrees F.
- Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce. Enjoy!
Nutritional Analysis: One serving equals: 304 calories, 17g fat, 336mg sodium, 5g carbohydrate, 1g fiber, and 18g protein.
Honey Grilled Chicken
Desirable abs are made in the kitchen, just as much as in the gym. In order to flatten your stomach, enjoy lean meals like this Honey Grilled Chicken. Lean, high protein chicken breast is best paired with veggie sides for phenomenal results. Servings: 6
Here's what you need...
- 4 Tablespoons honey
- 4 Tablespoons spicy mustard
- 1 teaspoon grated lemon peel
- 2 teaspoons low-sodium soy sauce
- 1/2 teaspoon minced garlic
- 6 boneless, skinless chicken breasts
- Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
- Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
- Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.
Poulet Basquaise
Preparation time: 20 minutes
Cooking time: 60 minutes
Ingredients (for 6 persons): - 1 large chicken, cut into 6 pieces
- 1 kg of tomatoes
- 700 g of peppers (green and red)
- 3 onions
- 3 cloves of garlic
- 1 glass of white wine
- 1 bouquet garni, olive oil, pepper, salt
Preparation of the recipe:
Heat 4 tablespoons oil in a casserole (or a pan). sautéed the onions, crushed garlic,
peppers cut into strips. Cook for 5 minutes.
Wash, peel and cut the tomatoes into pieces and add to the pan, salt and pepper. Cover
and simmer 20 min.
In a skillet, sauté in olive oil chicken pieces with salt and pepper. add the vegetables,
cover, add the bouquet garni and the white wine and let's go for 35 min.
(you can do it without the white wine,it is usually what I do.)
Cooking time: 60 minutes
Ingredients (for 6 persons): - 1 large chicken, cut into 6 pieces
- 1 kg of tomatoes
- 700 g of peppers (green and red)
- 3 onions
- 3 cloves of garlic
- 1 glass of white wine
- 1 bouquet garni, olive oil, pepper, salt
Preparation of the recipe:
Heat 4 tablespoons oil in a casserole (or a pan). sautéed the onions, crushed garlic,
peppers cut into strips. Cook for 5 minutes.
Wash, peel and cut the tomatoes into pieces and add to the pan, salt and pepper. Cover
and simmer 20 min.
In a skillet, sauté in olive oil chicken pieces with salt and pepper. add the vegetables,
cover, add the bouquet garni and the white wine and let's go for 35 min.
(you can do it without the white wine,it is usually what I do.)
Black Berry Chicken
This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4
Here's what you need:
For the Chicken:
1.5 pounds organic, skinless, boneless chicken tenders
1 cup organic blackberries
1/4 cup coconut aminos (or soy sauce)
1/4 cup plum vinegar
1 Tablespoon olive oil
1/8 cup yellow onion, minced
4 garlic cloves, minced
1 packet Stevia
Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
Combine the rest of the ingredients in a high speed blender until smooth.
*optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.
For the Blackberry Sauce:
1 TBL coconut oil
1 cup organic blackberries
1 packet Stevia
1 Tbl plum vinegar
In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
*optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
Serve over the cooked chicken.
Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein
Here's what you need:
For the Chicken:
1.5 pounds organic, skinless, boneless chicken tenders
1 cup organic blackberries
1/4 cup coconut aminos (or soy sauce)
1/4 cup plum vinegar
1 Tablespoon olive oil
1/8 cup yellow onion, minced
4 garlic cloves, minced
1 packet Stevia
Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
Combine the rest of the ingredients in a high speed blender until smooth.
*optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.
For the Blackberry Sauce:
1 TBL coconut oil
1 cup organic blackberries
1 packet Stevia
1 Tbl plum vinegar
In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
*optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
Serve over the cooked chicken.
Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein
Crispy Orange Chicken
Who doesn't love ordering crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results. Servings: 6
Here's what you need:
1/2 cup orange juice concentrate (no sugar added)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped
Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
In a large skillet, heat the coconut oil on medium-high.
Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
Garnish with sesame seeds and freshly chopped green onion.
Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein
Here's what you need:
1/2 cup orange juice concentrate (no sugar added)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped
Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
In a large skillet, heat the coconut oil on medium-high.
Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
Garnish with sesame seeds and freshly chopped green onion.
Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein