Chicken, Turkey and Black Bean Chili

chicken turkey chiliEven though summer is still lingering around these parts, the nights are becoming cooler, and I’ve definitely been feeling a bit of fall in the air! I decided to give in to the impending cool weather, and break out my crock pot for some good old fashioned, hearty, healthy chili. This stuff is packed with protein, healthy carbs, and tons of flavor. Enjoy with a dollop of nonfat Greek yogurt, your favorite cheese, or sliced avocado.

Enjoy!

Crystal

CHICKEN, TURKEY, & BLACK BEAN CHILI

  • 1 20 oz package lean ground chicken
  • 1 20 oz package extra lean ground turkey
  • 2 large green bell peppers, chopped
  • 1 large sweet red onion, chopped
  • 4 cups sliced mushrooms
  • 2 cans diced tomatoes
  • 1/4 cup tomato paste
  • 5 cloves garlic, minced
  • 1 can low sodium black beans, rinsed
  • 1 can low sodium kidney beans, rinsed
  • 4 tablespoons chili powder
  • 2 teaspoons worcestershire sauce
  • 2 teaspoons tobasco sauce (or favorite hot sauce)
  • cumin, cayenne, onion powder, cinnamon, italian seasoning & sea salt/pepper to taste
  • Fresh herbs of your choice (I used oregano, cilantro, and sage)

Plug in your crockpot and set to low. Using a large non stick skillet, sautee mushrooms, onions and bell peppers over medium heat until soft and fragrant. You won’t need to add oil, since the mushrooms are high in water content. Remove mixture from heat, and add to your crockpot. Using the same skillet, add ground turkey, chicken and minced garlic. Cook over medium heat until meat is lightly browned. Add mixture to crock pot. Add rinsed beans, chopped herbs, tomatoes with the liquid from the can, and all seasoning to crockpot and mix well. Close the lid to the crockpot and leave cooking on low for 4 hours. Add more seasoning if desired and serve warm with your favorite healthy garnish! I like to add avocado and nonfat greek yogurt to mine.

Serving size 2 cups.

calories
361
Total Fat
8.7g
Sat. Fat
2.6g
Cholest.
107.1mg
Sodium
492.2mg
Carb.
31.6g
Fiber
8.6g
Sugars
11.3g
Protein
42.1g

Curry Chicken Salad

CURRYchixSALAD
This bright, light and simply scrumptious recipe was inspired by my boss, Kelly. She made some absolutely delicious and inspiring curry chicken salad and brought it to work once…I was determined to make some at home! I put a few things together from my fridge and came up with this mouth watering, super nutritious version of her chicken salad. Serve it on your favorite whole grain bread, on top of cucumber slices, or eat it right out of the bowl with a fork – whichever you choose, I hope you will enjoy it as much as I did!

-Crystal

CURRY CHICKEN SALAD

  • 5 chicken breasts, thawed
  • 1 can light coconut milk
  • 2 tbsp curry powder
  • 2 cups broccoli slaw (I used organic, prepared)
  • 1 cup nonfat Greek yogurt
  • 2/3 cup sliced almonds
  • 2/3 cup sliced green onion
  • 2/3 cup golden raisins
  • 1/4 cup toasted, shredded unsweetened coconut
  • 2 tsp sea salt (optional)

Pierce raw chicken breasts with a fork until there are several punctures in each one. This is so the coconut milk and curry mixture will saturate and season the chicken inside and out. Place chicken into large shallow saucepan, and cover with  coconut milk and half of the curry powder and salt. Bring coconut milk to a boil, then cover, reduce heat, and let simmer for 20 minutes, or until chicken is cooked all the way through. It helps to flip the chicken half way through cooking.

While the chicken cooks, add broccoli slaw, yogurt, scallion, almonds, raisins, coconut and remaining curry powder/salt. combine well.

Once chicken is cooked, remove from heat and cut into small chunks, or shred with a fork and knife. Add chicken and coconut milk to the vegetable/nut/yogurt mixture and combine well. Allow mixture to sit in the refrigerator for 1 hour to soak up all the flavors and remaining coconut milk. Serve chilled over your favorite whole grain wrap or bread, on fresh sliced cucumber, or enjoy straight from the bowl.

Serving size 1 cup:

calories
243
Total Fat
9.3g
Sat. Fat
3.8g
Cholest.
45.7mg
Sodium
72.3mg
Carb.
17.9g
Fiber
3g
Sugars
11.8g
Protein
22.5g

Week 5 Workout Schedule

week 5 workouts

Welcome to week 5 of the Black Book Challenge! Great job everyone. Here is our schedule of workouts for this week.

  • DAY 1 – Rest Day – Today, your main focus is to eat wholesome foods, drink plenty of water, and get a good night’s rest. Do something you enjoy and focus on your mental clarity.
  • DAY 2 – Five Alive – This workout is a full body challenge with major focus on the booty and core! Don’t be afraid to go heavy with your weights, and push yourself to complete 3-5 full rounds.
  • DAY 3 – Core Crazy – This workout is a pretty old one from when I first started fitness blogging. You do not need any equipment for this interval challenge, but remember to push at your MAX effort for each interval to get the most out of it. Work those abs baby!
  • DAY 4 – Cardio – Today, your main focus is to get some quality cardio. I want to see 30 minutes of intense, heart rate elevating cardio of your choice.
  • DAY 5 – Rest Day – Today, your main focus is to eat wholesome foods, drink plenty of water, and get a good night’s rest. Do something you enjoy and focus on your mental clarity.
  • DAY 6 – 100 Rep Quickie – This workout is 100 reps of full body shaping goodness. You will not need any equipment, but move quick, because as soon as you complete 100 reps, you’re done!
  • DAY 7 – Cardio – Today, your main focus is to get some quality cardio. I want to see 30 minutes of intense, heart rate elevating cardio of your choice.

Beef & Cauliflower Stuffed Bell Peppers

stuft peppersFood prep has become an integral part of my routing at home. I rely on having healthy snacks to take to work or prepary on the fly for myself and my husband. Taking the guess work out of cooking for a few days sets me up for success, and a happy tummy!

These bell peppers are one of my husband’s favorites. I have prepared them several different ways, but want to share this week’s creation with you. The combination of grass fed beef, tomato sauce, garlic and herbs is so comforting, and reminds me of something mom used to make. I hope you enjoy!

-Crystal

BEEF & CAULIFLOWER STUFFED BELL PEPPERS

  • 6 bell peppers
  • 1 lb lean grass fed ground beef
  • 1 small head cauliflower
  • 6 cloves garlic, or 1 clove elephant garlic
  • 1 tbsp Italian herb paste
  • 1 cup brown rice (dry measured)
  • 1 cup shredded mozzarella cheese (optional)
  • 1/2 jar low sugar marinara sauce
  • 1 tbsp vegetable bouillon

bells3Start by preheating your oven to 375 degrees F. Add 1 cup brown rice, 1 1/2 cups water, and 1 tbsp vegetable bouillon. Bring to a boil, cover, and let simmer approx. 30 mins, or until all moisture has been absorbed. I am a big fan of this brand, “Better Than Bouillon.” It comes in many flavors, and is great for adding flavor to soups, rice, veggies and more.

bells12Clean bell peppers, cut the tops off, and remove all seeds.

bells1Next, brown ground beef in a non-stick skillet over medium heat, and set aside.

bells2bells5Now clean cauliflower well, and cut florets into 2 inch pieces. Add to your food processor and pulse until it becomes similar to rice in size.

bells4Add cauliflower “rice” to non stick skillet with chopped garlic. Saute’ for approx 4 minutes on medium/high heat, or until edged begin to brown.

bells6Add browned beef, herb paste or fresh chopped herbs, cooked rice, and 1/2 jar low sugar tomato sauce to skillet and combine well.

bells9Look for a sauce that is low in fat and sugar, like this one:

bells8Combine mozzarella cheese, and mix well. (Cheese is optional, but adds calcium and a nice melty goodness!)

bells10Spoon mixture evenly into prepared bell peppers.

bells11Bake peppers in the oven at 375 for 40 minutes. Serve warm and enjoy! These are great re-heated in the microwave for 1 1/2 minutes. Enjoy all week for a well rounded, delicious, home cooked meal!

stuffed bells1Nutrition Information for 1 Stuffed Pepper:

calories
273
Total Fat
10.3g
Sat. Fat
4.5g
Cholest.
46.9mg
Sodium
455.3mg
Carb.
27.4g
Fiber
6.4g
Sugars
6.8g
Protein
19.4g

Turkey Bacon Egg Muffins

egg muffins

I love having portable snacks that are high in protein, and easy to prepare in advance. These delicious and simple egg muffins are so versatile, and make the best on the go breakfast. I have prepared these a thousand ways with different vegetable combinations, and they are always a hit.

I hope you enjoy,

Crystal

TURKEY BACON EGG MUFFINS

  • Turkey bacon (1/2 package)
  • 4 eggs
  • 1 1/2 cups egg whites
  • 1 cup asparagus (thinly sliced)
  • 1 cup mushrooms (chopped)
  • Salt & pepper, to taste
  • Muffin pan (makes 12 muffins)

Preheat your oven to 400 degrees. Cut 1/2 package of turkey bacon into half slices, and line muffin pan with turkey bacon in an “X.”

egg muffin1

Combine eggs and egg whites with a fork until well mixed. Final mixture should be about 2 1/2 cups.

egg muffins3Next, chop asparagus and mushrooms (or whatever veggies you have) into very small pieces and combine in a bowl.

egg muffins2Pour egg mixture into lined muffin tray, distributing evenly. Now spoon veggie mixture into each cup.

egg muffins4Bake muffins in the oven at 400 for approx. 25-30 minutes, or until eggs set completely.

egg muffins5Serve warm, or reheat in the microwave for 45 seconds, and enjoy any time of day!

egg muffinNutrition Information for 3 Muffins:

calories
168
Total Fat
6.3g
Sat. Fat
1.8g
Cholest.
195mg
Sodium
419mg
Carb.
3.6g
Fiber
0.9g
Sugars
1g
Protein
20.3g

Week 4 Workout Schedule

week 4 schedule

Black Book Challenge: Week 4 Workouts

  • DAY 1 – Legs For Days – Get some weight in there for this one, and really challenge your glutes, legs and core. Make sure to keep knees behind toes, and squeeze those glutes with each rep. If you don’t have a sandbag or kettlebell, you may use a dumbell. You may always substitute burpees for KB swings.
  • DAY 2 – 10 Minute Target: Abs – Today’s focus is all about abs. Use the pre-set interval timer, and push at your maximum effort for each interval. Keep your core engaged and focus on contracting the ab muscles with each rep. Go for 3 rounds if you can!
  • DAY 3 – Rest Day – Rest up, relax, recover, hydrate, nourish, stretch, etc.. Enjoy yourself!
  • DAY 4 – Cardio – Today’s focus is to get your heart rate up and keep it up for 30-45 minutes straight. Push yourself!
  • DAY 5 – Adore Your Core – Today’s workout is a 32 minute HIIT workout designed to burn fat and shape a lean strong core. Get ready to sweat! Push at your max rep for each interval, and don’t forget to breathe.
  • DAY 6 – Rest Day – Rest up, relax, recover, hydrate, nourish, stretch, etc.. Enjoy yourself!
  • DAY 7 – 10 Minute Plyo Fat Burn – Today’s workout is a short, intense cardio blast. This workout takes only 10 minutes and requires zero equipment. Try not to stop moving the whole time!

Week 2 Workout Schedule

week2workouts

Welcome to Week 2 of our Black Book #2 Challenge! This week, we have 2 rest days, 2 focus/sculpting workouts, and 2 short Interval workouts – plus 1 day of cardio. Are you ready?!

Let’s get to it. :-)

  • DAY 1: Thighs To The Sky – This workout is designed to sculpt lean strong legs and glutes, with a sprinkling of core and shoulder training. You will need some dumbells, a sandbag or a kettlebell. If you do not have access to weights, use something heavy from around your house or yard! Squeeze through the glutes, press through the heels, keep your back straight, and engage your core!
  • DAY 2: 10 Minute Target: Shoulders – This workout is a short approach to training your shoulders, back and core, while getting your heart rate up as well. Today we are doing TWO rounds of this circuit – for a 20 minute session in total. Use weights that are moderately challenging for you, as we are going for a high level of reps within each interval.
  • DAY 3: REST DAY – Use this day to nourish yourself with healthy foods, lots of water, and get enough sleep so you are well rested for tomorrow!
  • DAY 4: CARDIO – Today’s task is to complete 30 minutes of high intensity cardio. The object here is to get your heart rate up and keep it up for 30 minutes. Get it! Try setting an interval timer to take walking, and every minute, sprint for 15 seconds. Mix it up.
  • DAY 5: 20 Minute All Over Fat Blast – Today’s workout is an interval style, full body sculpting workout that is designed to burn fat at an accelerated rate. Get some weight in there and really challenge yourself to push at your MAX effort for each interval. If you do not have access to a kettlebell, you may substitute a dumbell. You may also substitute burpees for the kettlebell swings.
  • DAY 6: REST DAY – Today is your day to relax, stretch, hydrate and nourish yourself!
  • DAY 7: 10 Minute Full Body HIIT – Today’s workout takes only TEN minutes, but is definitely not for weenies… It will make you sweat!! Push hard for each interval, and go for maximum reps. If you are struggling with the elevated reptiles, leave out the push up and just bring your knees to your elbows, alternating right to left. Smile, you’re having fun! :-) :-) :-)
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