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April 12, 2016

    Fitness, Food, Tip

    Easy one pan curried chicken with roast veggies

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    I have such a weak spot for spicy food. Like just give it all to me, but I also have a weak spot for healthy food that is super quick to pull together. Enter curried chicken and roasted vegetables. This dish has so much flavor, and it’s so easy and quick to make.

    INGREDIENTS

    • 500 grams butternut squash in 1-inch cubes
    • 200 grams brussels sprouts, halved
    • 1 large red onions, cut into thin wedges
    • half a cup canola oil (reduce as you feel, because this is a lot!)
    • Salt and freshly ground pepper
    • half a cup plain fat-free Greek yogurt, plus more for serving
    • 1 tablespoons minced fresh ginger
    • 1 large garlic cloves, minced
    • 0.5 tablespoon Madras curry powder
    • 600 grams skinless, boneless chicken thighs ( for healthier version use chicken breast fillets)
    • Warm naan, for serving
     HOW TO MAKE THIS RECIPE
    1. Preheat the oven to 450° and position racks in the upper and middle thirds. In a very large bowl, toss the butternut squash with the brussels sprouts, onion wedges and 1/2 cup of the canola oil; season with salt and pepper. Spread the vegetables in a large baking tray
    2. In the same bowl, combine the cup of yogurt with the ginger, garlic, curry powder and the remaining 1/2 cup of oil and season with salt and pepper. Add the chicken and toss until thoroughly coated. (I usually do this the evening before and leave it to marinate!)
    3. Arrange the chicken on top of the vegetables. Roast for about 40 minutes, rotating the veggies halfway through, until the vegetables are nearly tender and the chicken is nearly cooked through. Take out and pour off any liquid in the pan and roast for about 20 minutes longer, until the vegetables are tender and the chicken is lightly browned. Transfer the chicken and vegetables to a platter and serve with warm naan and yogurt. I add a little chutney to it if I have any laying around and some sriracha sauce for some added kick. Have I mentioned I like spicy food?

    This dish serves 4 by the way! Happy eating! 🙂 

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    Fitness, Misc

    You better work b*@#$

     

    Good afternoon beauties!

    The sun is shining where I am right now and its really getting me all pumped for summer! Which also means, it’s time to get pumped for the gym. Hello fitness motivation! Suns out, guns out and all that! So with that in mind I am stepping it up an notch at the gym and giving it my all. Who’s with me?! I like to mix cardio and strength, I also prefer to do full body workouts instead of having set days to work a part of my body. Everybody its different, you have to find what works for you, what motivates you and what makes it fun. When its fun, it doesn’t seem like a workout! 🙂

    Warm up
    I start with a 10 min warmup, usually on the threadmill, slightly increasing the speed over time to a fast passed jog and then reduce to speed to a walk the last minute or so. You dont wanna over do it, but you do wanna feel your heart starting to race and your body feeling warm.

    Workout

    Pick a weight you feel comfortable with, if you cant feel your muscles work its too light. If you can barely lift/only do a few reps its too heavy. As an example, I do deadlifts, clean and jerk at 15kg for my first set and 17.5kg for the last two. If you are new to these workouts, they are linked so click them and you will be taken to a link that shows you a video on how they work 🙂

    Deadlift, clean and press – 12×3
    Squat jumps with weights – 12×3
    DB Chest Press – 16×3
    Deadlifts – 12×3
    Bend over row – 16×3
    High Steps – 20/24×3
    Incline DB Chest press – 12×3
    Back flies – 12×3
    Triceps dips – 12×3

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    Stretch

    Its super duper important to stretch out after a workout. Like I cant stress it enough. If you are worried about being sore the next day, a good stretch will help.
    Everybody’s flexibility is different, so different stretches will work for different people. You can find some of my favorites here

     

    Anyway beauts, Im off to make my fat cry! I hope my workout plan gets you motivated! 🙂 Happy workout lovelies! xx

     

     

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