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Macro Monday – Rosemary Chicken and Potatoes – IIFYM

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Failing to plan is planning to fail. So get your Meal Prep right with this week’s Macro Monday Recipe for Rosemary Chicken and Potatoes! Another great IIFYM option from CrossFit Soda City!

CrossFit Soda City's Rosemary Chicken & Potatoes Macro Monday IIFYM

Macro Monday, 1/29/2018, Rosemary Chicken and Potatoes, IIFYM

from Coach Karen

 
Nutritional Facts:
 
Yields: 8 servings
Calories: 254
Carbohydrates:21.5g
Protein: 28.6g
Fat: 6.4g
 
Ingredients:
 
• 2 lbs red potatoes (peeled and cut into large cubes)
• 2 lbs large carrots (peeled and cut into chunks)
• 1 medium-large yellow onion (peeled and cut into large chunks)
• 2 lbs chicken breasts
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh herbs (such as thyme, oregano, parsley and rosemary- herbs should be de-stemmed and finely chopped)
• 1 teaspoon salt
• ½ teaspoon garlic salt and onion salt/granules or powder
freshly cracked pepper, to taste
 
Instructions:
 
1. Preheat oven to 400.
2. Peel and cut the vegetables and herbs. In a large baking dish scatter the onions, potatoes, carrots and mushrooms, sprinkle with half the salt, pepper and half of the fresh herbs and olive oil. (I like to go heavy on the rosemary)
3. Next add the chicken breast on top of the vegetables and slightly nestle them in to the vegetables. If chicken breasts are large, cut them into fourths so they will cook evenly. Drizzle the remaining olive oil and seasonings on top.
4. Bake for 55 minutes. Let cool for 5 minutes and then serve.

The post Macro Monday – Rosemary Chicken and Potatoes – IIFYM appeared first on CrossFit Soda City.


Macro Monday – Sriracha Shredded Chicken Tacos – IIFYM

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Is Taco Monday a thing? It is now with this week’s Macro Monday recipe for Sriracha Shredded Chicken Tacos!

Macro Monday - Sriracha Shredded Chicken Tacos - IIFYM

 

Macro Monday, 2/5/2018, Sriracha Shredded Chicken Tacos

Yields: 6 Tacos
Serving Size: 1 Taco
Calories: 118
Carbs: 11.3g
Protein: 10.4g
Fat: 3.3g
 
Ingredients:
 
• 8oz. thinly sliced chicken breasts
• 2 tbsp sriracha
• 6 corn tortillas
• 1 C chopped red cabbage
• 1/2 C chopped peppers
• 1/4 C feta cheese
• 1 lime
 
Directions:
 
1. Preheat oven to 375 degrees
2. Place the chicken breasts on a baking sheet and top with Sriracha. Bake for 30 min.
3. While the chicken is baking, heat the tortillas.
4. Top each tortilla with chopped red cabbage and chopped peppers
5. When the chicken has finished baking, shred it and place in the tortillas.
6. Top each taco with feta cheese and a drizzle of lime. Enjoy!

The post Macro Monday – Sriracha Shredded Chicken Tacos – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Spicy Vegetable Rice – IIFYM

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Heat this Macro Monday up with this Spicy Vegetable Rice recipe! IIFYM all day every day!

CrossFit Soda City Macro Monday Spicy Vegetable Rice IIFYM

Macro Monday, 2/12/2018, Spicy Vegetable Rice

 
Nutritional Facts:
 
Makes 8 servings
Calories: 176
Carbohydrates: 35g
Protein: 4.6g
Fat: 2g
 
Ingredients:
 
• 1 tablespoon olive oil (optional)
• 1 medium onion, chopped finely
• 3 medium carrots, chopped into small pieces
• 4 cloves garlic, chopped finely
• 2 large bell peppers, cut into large chunks
• 1 cup cherry tomatoes
• 1 cup of peas
• 2 teaspoon ground turmeric
• 1½ teaspoon salt
• 1 teaspoon red pepper flakes , or chili flakes, or a small fresh or dried chili chopped
• 1 teaspoon smoked paprika (you can sub this for chipotle powder)
• 1 ¼ uncooked brown rice
• 2½ cups water , plus more if needed
 
Instructions:
 
1. Heat the olive oil in a large pan over a medium heat.
2. Saute the onions until translucent.
3. Add the carrots, garlic and bell peppers and continue cooking for a few minutes.
4. Add the rice, peas, tomatoes, spices, seasoning and water.
5. Cook until the liquid starts to bubble, give it a real good stir, turn down low, cover with a lid and cook until the rice is tender and the liquid has been absorbed, stirring occasionally. If it gets to the stage where the water is absorbed and the rice isn’t quite tender, you can boil a kettle and add another ¼ cup or so of water to finish it off.
6. Serve immediately.
 
 

The post Macro Monday – Spicy Vegetable Rice – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Chocolate Chip Mint Smoothie – IIFYM

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It’s National Chocolate Mint Day, so this Macro Monday is a healthy and delicious recipe for a IIFYM Chocolate Chip Mint Smoothie!

CrossFit Soda City Macro Monday IIFYM Recipe Chocolate Chip Mint Smoothie

Macro Monday,  2/19/2018, Chocolate Chip Mint Smoothie

 
Nutritional Facts:
 
Yields: 1 serving
Calories: 380
Carbohydrates: 45g
Protein: 29g
Fat: 11g
 
Ingredients:
 
• 1 small frozen banana
• 1 1/2 cups almond milk
• 1 cup fresh spinach
• 1/4 small/medium sized avocado
• 20-30 fresh mint leaves
• 1 scoop vanilla protein powder
• 1/2 cup crushed ice or more, if you’d like it thicker
• 1 tablespoon cacao nibs or chocolate chips
 
Instructions:
 
1. Place banana, milk, spinach, avocado, mint, protein powder, and ice in a blender. Process until smooth. Add cacao nibs and stir or briefly pulse (don’t completely puree the chocolate otherwise the color of the smoothie will turn brown). Serve immediately. Vary cacao and mint leaves to taste.
 
 
 

The post Macro Monday – Chocolate Chip Mint Smoothie – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Sweet Potato Lasagna – IIFYM

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Belinda Carlisle sung “Heaven is a Place on Earth”, and this Macro Monday recipe for Sweet Potato Lasagna proves she was right! This is a must-have for all of us living that IIFYM lifestyle!

CrossFit Soda City Macro Monday, Sweet Potato Lasagna, IIFYM

Macro Monday, 2/26/2018, Sweet Potato Lasagna

 
Nutritional Facts
 
Yields: 4 serving
Calories: 404
Carbohydrates: 24
Protein: 34
Fat: 17
 
Ingredients:
 
• 3 medium sweet potatoes
• 1 pound ground beef
• 1 clove garlic
• 2 cups homemade or store-bought marinara sauce, or 4 or 5 roasted vine tomatoes
• 1 tablespoon Italian seasoning
• Fresh basil, to taste
• Sea salt and pepper
• 2% cottage cheese mixed with 1 egg white
• 1 cup mozzarella cheese
 
Instructions:
 
1. Preheat the oven to 400°.
2. Silce the raw sweet potatoes to about the thickness of a dime coin.
3. In a large nonstick skillet, cook the lean beef, making sure that is finely chopped. Transfer the cooked meat to a large bowl and drain any visible grease. Set aside.
4. Heat the same skillet to medium-high heat and add the olive oil and thinly sliced garlic. After about 3 to 5 minutes of cooking, add the store-bought marinara or roasted tomatoes, Italian seasoning, basil and salt and pepper. Cook for about 5 minutes.
5. You can either add the ground meat to the marinara and mix together or you can add the meat and marinara to a blender and pulse to create an easy-to-spread restaurant-style meat sauce.
6. In a cast-iron skillet or casserole dish, add a few slices of the sweet potato to cover the bottom. Add a layer of the meat sauce, then top with a layer of the ricotta-egg mixture. Repeat again in the same order: the sweet potato slices, then the meat sauce and ricotta mixture. Top with the remaining sweet potato slices, then the final layer of meat sauce. Finish the dish with the mozzarella cheese.
7. Cover the skillet with foil and bake in the oven for at least 50 minutes. Remove the foil for the final 5 minutes of baking so that the cheese slightly browns. Cool for 5 minutes before serving.
 

The post Macro Monday – Sweet Potato Lasagna – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Greek Chicken Meal Prep Bowl – IIFYM

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Let CrossFit Soda City make this week’s eating EASY with a Macro Monday portioned out recipe for Greek Chicken Meal Prep Bowl!

Greek Chicken Meal Prep Bowl Macro Monday IIFYM CrossFit Soda City

Macro Monday, 3/5/2018, Greek Chicken Meal Prep Bowl, IIFYM

 
Nutritional Facts:
 
Yields: 4 serving
Calories: 442
Carbohydrates: 37g
Protein: 36g
Fat: 13.5g
 
Ingredients:
 
• 1 cup greek yogurt
• 1 cucumber
• 1 tsp garlic powder, divided
• 2½ tsp salt, divided
• 3 Tbsp. extra virgin olive oil, divided
• 1 Tbsp. white vinegar
• 1 Tbsp. dill, (minced fresh dill, dried dill weed, or dill paste all work fine)
• 1 lb. boneless, skinless chicken breasts cut into 4- 4oz. portions
• Non-stick cooking spray
• ¾ Tbsp. Italian seasoning
• ½ tsp corn starch
• ½ tsp black pepper
• ½ tsp onion powder
• ½ tsp paprika
• ¼ tsp ground cinnamon
• ¼ tsp ground nutmeg
• 1 cup dried farro (or other whole grain like quinoa or brown rice)
• 15-20 cherry tomatoes, quartered
• ¼ red onion, diced
• 15-20 pitted & halved black olives, chopped
• 1 Tbsp. red wine vinegar
• 1 lemon, juiced
 
Instructions:
 
1. To make the homemade tzatziki: grate ½ a cucumber and transfer to a fine mesh strainer. Using several paper towels, squeeze all the extra water out of the cucumber.
2. Add the shredded cucumber to a medium bowl with the greek yogurt, ½ tsp garlic powder, ½ tsp salt, 2 Tbsp. extra virgin olive oil, 1 Tbsp. white vinegar, and 1 Tbsp. dill. Stir, and cover in the fridge until ready to use.
3. Preheat your oven to 450 degrees, and line a baking sheet with aluminum foil or parchment paper and spray with non-stick cooking spray.
4. To make the greek seasoning, combine 1 tsp salt, ¾ Tbsp. Italian seasoning,1 tsp garlic powder, ½ tsp corn starch, ½ tsp black pepper, ½ tsp onion powder, ½ tsp paprika, ¼ tsp ground cinnamon, and ¼ tsp ground nutmeg.
5. Lay the 4 chicken breast portions on the baking sheet and coat evenly with the greek seasoning. Spray again with non-stick cooking spray and bake the chicken in the oven for 15-20 minutes, or until cooked through.
6. Meanwhile, cook your farro or other whole grain according to package directions.
7. Make your greek salad: dice the other half of the cucumber, quarter the cherry tomatoes, dice your red onion, and chop the olives. Mix all the ingredients together in a large bowl.
8. Season the salad with 1 tsp salt, some freshly cracked black pepper, 1 Tbsp. olive oil, 1 Tbsp. red wine vinegar, and the juice of one lemon. Stir.
9. Portion everything evenly among 4 tupperware containers, (or plates if you want to eat it now!). ½ cup cooked farro, 1 chicken breast, ¼ of the greek salad, and ¼ of the tzatziki.
10. Keep covered in the fridge for lunches all week!

The post Macro Monday – Greek Chicken Meal Prep Bowl – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Chicken Pizza – IIFYM

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How to make this Monday better? With this amazing Macro Monday recipe for Chicken Pizza, courtesy of CFSC Member Kristin D.!
IIFYM

CrossFit Soda City Macro Monday Chicken Pizza IIFYM

Macro Monday, 3/12/2018, Chicken Pizza, IIFYM

 
Nutritional Facts:
 
Yields:8 serving
Calories: 158
Carbohydrates:15g
Protein: 11g
Fat: 5.7g
 
Ingredients:
 
• 1 Thin & Crispy Pizza Crust (Mama Mary’s Brand)
• Vine Ripened Tomatoes -4 slices or about 1/2 tomato
• Jalapeno Peppers (about 1/4 cup or less)
• 1/2 tbsp Olive Oil
• Red Onion (about 1 oz diced)
• 1/2 c. Tomato paste or sauce
• Green Bell Pepper (about 1/4 large pepper diced)
• 1 c. Reduced Fat 4 Cheese Italian (Sargento used for this recipe)
• Spinach
• Grilled chicken (7 oz used for this recipe)
 
 
Instructions:
1. Preheat oven to 450
2. place crust on pizza pan and spread olive oil on crust.
3. Spread tomato paste or sauce on crust and then sprinkle cheese over sauce.
4. Place vegetables and chicken (toppings) around crust evenly.
5. Reduce oven to 425 and place pizza in oven for 8-10 minutes. (10 minutes for a crispier crust).

The post Macro Monday – Chicken Pizza – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Cranberry Sweet Potato Chicken Casserole – IIFYM

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Check out this week’s CrossFit Soda City Macro Monday recipe for Cranberry Sweet Potato Chicken Casserole. A new front page item in your IIFYM Recipe Book!
CrossFit Soda City Macro Monday IIFYM Recipe

Macro Monday, 3/19/2018, Cranberry Sweet Potato Chicken Casserole, IIFYM

(Recipe courtesy of Coach Karen)

 
Nutritional Facts
 
Yields: 6 servings
Calories: 359
Carbohydrates: 27g
Protein: 33g
Fat: 13g
 
Ingredients:
 
• 2 tablespoons olive oil, divided
• 1 3/4 pounds boneless, skinless chicken thighs, cut into bite-sized pieces
• 1/2 medium yellow onion, diced
• 2 medium sweet potatoes, about into 1/2-1 inch pieces
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 tablespoon chopped fresh thyme, plus additional for garnish
• 1/2 cup dried cranberries (I prefer the ones with reduced sugar)
• 1/2 cup freshly grated Parmesan cheese, divided
 
Instructions:
 
1. Preheat your oven to 350 degrees F. Lightly coat a 9×13-inch baking dish with cooking spray and set aside.
2. Put sweet potatoes in the microwave for about 5 minutes to make it easier to cut.
3. n a large, deep skillet, heat 2 tablespoons olive oil over medium heat. Add the diced chicken and sauté until the chicken is cooked through and no longer pink on the inside, about 6 minutes.
4. Add the diced the sweet potato, onions, salt, and pepper. Sauté until the onion begins to soften, about 2 minutes. Cover and cook, stirring occasionally, until the squash is tender but still retains some chew, about 6-8 minutes. Stir in the thyme, cranberries, and 1/4 cup Parmesan.
5. Transfer the mixture to the prepared baking dish. Bake in the oven for 20 minutes, then remove from the oven and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake 5 additional minutes, until the cheese melts. Sprinkle with additional chopped fresh thyme and serve warm.
6. (add in cooked wild rice for extra carbs)

The post Macro Monday – Cranberry Sweet Potato Chicken Casserole – IIFYM appeared first on CrossFit Soda City.


Macro Monday – Roasted Red Pepper Turkey Chili – IIFYM

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What better way to start your week than with another IIFYM CrossFit Soda City Macro Monday delight? This recipe for Roasted Red Pepper Turkey Chili from Member Kristin D. will keep even the heartiest eater satisfied!

Macro Monday Roasted Red Pepper Turkey Chili IIFYM

Macro Monday, 3/26/2018, Roasted Red Pepper Turkey Chili, IIFYM

(Recipe courtesy of CrossFit Soda City Member Kristin D.)

 
Nutritional Facts
 
Serving size: 1 serving
Calories: 229
Carbohydrates: 30g
Protein: 19g
Fat: 5g
 
Ingredients:
• 1 can crushed tomatoes
• 1 15 oz can Great Northern Beans (drained)
• 1 can dark red kidney beans (drained)
• 1 12 oz jar marinated roasted red peppers
• 1/2 large red onion (chopped)
• 1 tbsp minced garlic
• 1 red pepper (chopped into bite sized pieces)
• 1 serrano pepper (finely diced)
• 16 oz ground turkey
• 2 tsp maple syrup
• 3-4 tbsp chili powder
• 1/2 tsp sea salt
• 1 tsp cumin
• 2 tsp garlic powder
 
Instructions:
 
1. Brown the meat.
2. Prep roasted peppers while meat is browning. Place entire jar (including liquid) into a food processor and process on high for about a minute or until pureed. set aside.
3. In a large pot, add the rest of the ingredients. Cover and let boil for about 15 minutes on medium heat.
4. Turn down to low, add in meat, cover and let it simmer for an additional 15 minutes.
5. Serve with Greek yogurt (in place of sour cream), add a little cheese for some additional fat or protein, garnish with some green onion and have a few tortilla chips!
6. Can add more meat for higher protein grams.

The post Macro Monday – Roasted Red Pepper Turkey Chili – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Prosciutto Egg Cups – IIFYM

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Up your breakfast game with this week’s CrossFit Soda City Macro Monday recipe for Prosciutto Egg Cups! Simple, quick and easy is the name of the game!

CrossFit Soda City Macro Monday Recipe: Prosciutto Egg Cups - IIFYM

 

Macro Monday, 4/2/2018, Prosciutto Egg Cups, IIFYM

 
Nutritional Facts
 
Serving size: 1 egg cup
Calories: 146
Carbohydrates: 0g
Protein: 14g
Fat: 10g
 
Ingredients:
 
• Muffin Tin
• 6 slices prosciutto
• 6 large eggs
• spinach or arugula, if desired
• salt + pepper
 
Instructions:
 
1. Preheat oven to 375 degrees
2. Line each muffin cups with a slice of prosciutto
add spinach and/or arugula to bottom of cup, if desired
3. Crack an in egg in each lined prosciutto cup
4. Season with salt + pepper
5. Bake for 15 minutes, or until your egg is cooked to your desire

The post Macro Monday – Prosciutto Egg Cups – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Greek (Spinach and Feta) Stuffed Chicken Breast – IIFYM

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On this week’s edition of Macro Monday, we get to indulge with a recipe for Greek (Spinach and Feta) Stuffed Chicken Breast. Each Monday, CrossFit Soda City will grace your taste buds with a new IIFYM recipe delight!

CrossFit Soda City Macro Monday Recipe Greek (Spinach and Feta) Stuffed Chicken Breast IIFYM

Macro Monday, 4/9/2018, Greek (Spinach and Feta) Stuffed Chicken Breast

IIFYM

 
Nutritional Facts
 
Serving size: 1 chicken breast
Calories: 260
Carbohydrates: 9g
Protein: 29g
Fat: 12g
 
Ingredients:
 
• 4 chicken breasts (pounded into thin cutlets)
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 5 ounce packaged baby spinach
• 1/2 cup plain greek yogurt
• 1/2 cup crumbled feta
• ⅛ teaspoon salt
• ¼ teaspoon onion powder
• pinch of red pepper flakes
• 1 large egg
• 1 cup whole grain bread crumbs
 
Instructions:
 
1. Preheat oven to 350 degrees
2. In a large skillet, on medium heat, sauté garlic then set aside.
3. Add baby spinach to skillet and cook until wilted. Stir garlic back into the spinach.
4. Over low heat, stir greek yogurt, feta, salt, onion powder, and red pepper flakes into the spinach. Remove from heat.
5. Divide spinach mixture among the 4 chicken breast. Spread mixture on top of chicken breast then roll up.
6. Whisk together egg and 1 tbsp water in one bowl. Add bread crumbs to another bowl. Dip each stuffed chicken breast into egg wash then into bread crumbs. Place on baking sheet coated with cooking spray.
7. Bake for 40 minutes or until chicken is cooked through

The post Macro Monday – Greek (Spinach and Feta) Stuffed Chicken Breast – IIFYM appeared first on CrossFit Soda City.

Macro Monday Recipe – Mexican Stuffed Peppers – IIFYM

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Get ready for CrossFit Soda City’s Crawfish Challenge on Cinco de Mayo with this Macro Monday recipe for Mexican Stuffed Peppers! IIFYM

CrossFit Soda City Macro Monday Recipe Mexican Stuffed Peppers IIFYM

Macro Monday, 4/16/2018, Mexican Stuffed Peppers, IIFYM

 
Nutritional Facts
 
Serving Size: 1 stuffed pepper
Calories: 274
Carbohydrates: 32
Protein: 23
Fat: 6
 
Ingredients:
 
• 1 pound ground turkey
• 1 teaspoon EVOO
• 1/4 cup tomato paste
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/8 teaspoon sea salt
• 1.5 cup sweet corn
• 1/2 cup red onion
• 1 tablespoon minced garlic
• 2 tablespoons fresh cilantro
• juice of 1/2 lime, small
• 1 cup cooked quinoa (1/3 cup uncooked)
• 6 peppers, any color (rubbed with EVOO and sea salt)
• 1/3 cup shredded cheese (optional)
 
Instructions:
 
1. Preheat your oven to 375ºF. Then spray a baking sheet with cooking spray and set aside.
2. Place 1 teaspoon of olive oil in a skillet and turn to medium/high heat. Add in ground turkey and sauté until cooked all the way through.
3. Add in tomato paste, cumin, chili powder, sea salt, sweet corn, red onion, minced garlic, cilantro, and lime juice and sauté for an additional 3-5 minutes or until onions have become translucent.
4. Take meat mixture off the heat and transfer to a large bowl. Add in cooked quinoa and mix until combined. Set aside.
5. Prep peppers by slicing their tops off and removing the insides. Rub with olive oil and season with sea salt.
6. Line peppers on baking sheet and use a spoon to fill their insides with meat/quinoa mixture. You should be able to stuff 5-6 peppers depending on their size.
7. Bake stuffed peppers at 375ºF for 20 minutes. Remove from oven and sprinkle on cheese, if using. Place back in the oven and let cook for 10 more minutes.

The post Macro Monday Recipe – Mexican Stuffed Peppers – IIFYM appeared first on CrossFit Soda City.

Macro Monday Recipe – Banana Peanut Butter Baked Oatmeal – IIFYM

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Start your morning and your week off right with this Macro Monday recipe for Banana Peanut Butter Baked Oatmeal. Nutritious, delicious and a great way to fuel your body on the go all week long! IIFYM

Macro Monday Recipe Banana Peanut Butter Baked Oatmeal IIFYM

Macro Monday Recipe, 4/23/2018

Banana Peanut Butter Baked Oatmeal

Nutritional Facts
 
Serving Size: 1/6 of recipe
Calories: 201
Carbohydrates: 29
Protein: 8
Fat: 10
 
Ingredients:
 
• 1 1/2 cups olled oats
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon baking powder
• 1/8 teaspoon salt
• 2 very ripe bananas, mashed
• 1/3 cup creamy peanut butter
• 1 1/3 cups unsweetened almond milk
• 1 tablespoon maple syrup or honey
• 1 tablespoon vanilla extract
• 1 tablespoon chia seeds
 
Directions:
 
1. Preheat oven to 375 degrees
2. Grease an 8×8 baking pan with cooking spray or coconut oil
3. Combine oats, cinnamon, nutmeg, baking powder, and salt
4. In a separate bowl, mash bananas and whisk in peanut butter, almond milk, maple syrup/honey, vanilla extract, and chia seeds
5. Whisk dry ingredients into wet ingredients until well combined
6. Pour into greased pan and bake 30-40 mins until top is golden brown

The post Macro Monday Recipe – Banana Peanut Butter Baked Oatmeal – IIFYM appeared first on CrossFit Soda City.

Macro Monday Recipe – Buffalo Chicken Salad – IIFYM

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Perfect “eat on the go” IIFYM recipe on this CrossFit Soda City Macro Monday for Buffalo Chicken Salad w/ Greek Yogurt. A little bit of time with the crockpot will leave you with a meal you can enjoy for days!

CrossFit Soda City Macro Monday Buffalo Chicken Salad - IIFYM

Macro Monday Recipe, 4/30/2018

Buffalo Chicken Salad w/ Greek Yogurt
from CFSC Member Lauryn S.

Nutritional Facts

Serving Size: 1/4 of recipe
Calories: 157
Carbohydrates: 3
Protein: 31
Fat: 4

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 1 container of buffalo wing sauce (I used Frank’s)
• 1 cup plain, nonfat greek yogurt
• 1 cup chopped celery
• salt & pepper

Instructions:

1. Place chicken and wing sauce in crock pot and cook on on low 6-8 hours or until chicken shreds easily with a fork.
2. Remove chicken from crock pot and shred. Place in refrigerator until cooled.
3. Mix greek yogurt and chopped celery into the shredded chicken.
4. Season with salt and pepper to taste.

The post Macro Monday Recipe – Buffalo Chicken Salad – IIFYM appeared first on CrossFit Soda City.

Macro Monday – Turkey Sausage, Pepper, Onion & Sweet Potato Skillet – IIFYM

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Yesterday may have been “National No Diet Day”, but it’s time to get back on the gainz train with this week’s CrossFit Soda City Macro Monday Recipe for Turkey Sausage, Pepper, Onion & Sweet Potato Skillet. IIFYM!

CrossFit Soda City Macro Monday Recipe

CrossFit Soda City Macro Monday, 5/7/2018, Turkey Sausage, Pepper, Onion & Sweet Potato Skillet, IIFYM

 
Nutrition
 
Serving Size: 1/4 of recipe
Calories: 303
Carbohydrates: 33
Protein: 19
Fat: 13
 
Ingredients
 
• 1 (14 ounce) package turkey kielbasa, cut into 1/4 inch rounds
• 1 green bell pepper, diced
• 1/2 yellow, red or orange bell pepper, diced
• 1 onion, diced
• 3 small sweet potatoes, peeled and diced
• 1 tbsp olive oil
• salt and pepper
 
Instructions
  1. In a large iron cast skillet, cook the turkey sausage over medium heat until browned.
  2. Transfer the sausage to a plate.
  3. Add olive oil and diced sweet potato to skillet.
  4. Season with salt and pepper and cook until starting to soften (~10 minutes).
  5. Add onions and peppers to skillet and cook until soft.
  6. In case you need, add a few tablespoons of water to help steam the sweet potato.
  7. Add the  kielbasa to the skillet with the potatoes, onions and peppers and mix everything together.
  8. Enjoy!

The post Macro Monday – Turkey Sausage, Pepper, Onion & Sweet Potato Skillet – IIFYM appeared first on CrossFit Soda City.


Macro Monday Recipe – Asian Lettuce Wraps – IIFYM

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It’s another week and that means it’s time for another CrossFit Soda City Macro Monday Recipe! This week’s palate pleaser is for Asian Lettuce Wraps! IIFYM – if it fits in your mouth??? Enjoy!

CrossFit Soda City Macro Monday Recipe - Asian Lettuce Wraps

CrossFit Soda City, Macro Monday, 5/14/2018

Asian Lettuce Wraps

 
Nutrition
 
Serving Size: 1/8 of recipe
Calories: 374
Carbohydrates: 13
Protein: 40
Fat: 18
 
Ingredients
 
• 2.5 lbs ground turkey
• 1 tbsp. minced garlic
• 150g onion, diced (or 1 medium)
• 120g celery, diced (or 3 stalks)
• 1 tbsp. oil
• 3 tbsp. Hoisin sauce
• 1-2 tsp Sriracha
• 2 tbsp. low sodium soy sauce
• 2 tbsp. red wine vinegar
• 2 tbsp. grated ginger
• 1 bag shredded cabbage and carrots
• 2-3 green onions, sliced
• salt & pepper to taste
• Head of bibb lettuce
 
Instructions
 
1. Heat oil in skillet.
2. Add onions, garlic, salt, & pepper.
3. Cook until onions are translucent.
4. Add ground turkey to skillet.
5. When turkey is cooked about half way, add celery.
6. Add grated ginger and sauces.
7. Mix well and cook until turkey is cooked through.
8. Remove from heat and sprinkle with green onions.
9. Add spoonful of mixture to lettuce leaf and fold like a wrap.

The post Macro Monday Recipe – Asian Lettuce Wraps – IIFYM appeared first on CrossFit Soda City.

Macro Monday Recipe – Baked Pineapple Salmon – IIFYM

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This CrossFit Soda City Macro Monday Recipe for Bake Pineapple Salmon is taking IIFYM to the next level! Feel like you’re in a 5 star restaurant in the comfort of your home with this amazing recipe! Enjoy!

CrossFit Soda City Macro Monday Recipe - Baked Pineapple Salmon - IIFYM

CrossFit Soda City Macro Monday Recipe

Baked Pineapple Salmon

5/21/2018
 
Nutrition
 
Serving Size: 1 salmon packet
Calories: 305
Carbohydrates: 18
Protein: 29
Fat: 13
 
Ingredients
 
• ¼ of a medium pineapple peeled and cut into chunks.
• 1 large lime
• 2 (5 oz.) salmon filets
• Salt
• 1 tsp. honey
• Cilantro (optional)
 
Instructions
 
1. Preheat oven to 325 degrees.
2. Tear off 2 pieces of aluminum foil to wrap salmon in.
3. Thinly slice the lime to get 6-8 slices.
4. Lay 3-4 slices of lime in the center of each piece of foil. Lay the salmon on the lime. Sprinkle each piece of salmon with a pinch of salt. Divide the honey among the salmon pieces.
5. Drizzle on the honey and cover the salmon with pineapple chunks (about 1/3 cup each). Sprinkle with cilantro.
6. Fold the foil over until a sealed packet is formed.
7. Place the packets on a baking sheet and bake for 25-30 minutes (depending on the thickness of your salmon). Salmon should flake when pressed with a fork.

The post Macro Monday Recipe – Baked Pineapple Salmon – IIFYM appeared first on CrossFit Soda City.

Macro Monday Recipe – Sausage & Egg Sweet Potato Hash – IIFYM

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Check out this week’s CrossFit Soda City Macro Monday Recipe for Sausage & Egg Sweet Potato Hash! Breakfast for lunch AND dinner? Brinner is the best! IIFYM

CrossFit Soda City Macro Monday Recipe Sausage & Egg Sweet Potato Hash IIFYM

CrossFit Soda City Macro Monday

5/28/2018

Sausage & Egg Sweet Potato Hash

 
Nutrition
 
Serving Size: 1/5 of recipe
Calories: 320
Carbohydrates: 15
Protein: 13
Fat: 23
 
Ingredients
 
• 3 Tbsp coconut oil
• 2 medium sweet potatoes cut into small chunks
• 1 med onion – chopped
• 3 medium tri-color peppers – chopped
• 1/2 lb ground sausage
• 1/4 tsp paprika
• 4 larege eggs
• Salt & pepper
• Pinch of red pepper
• Sliced green onions
 
Instructions
 
1. Preheat oven to 400 degrees.
2. Heat a large cast iron skillet over medium heat and add 1 Tbsp of the coconut oil to melt. Once sizzling, crumble the sausage into the pan, and stir while cooking to evenly brown. Sprinkle with a pinch of red pepper flakes.
3. When sausage is about 3/4 of the way done, add the onions and peppers and continue to cook and stir until the sausage is browned and the onions and peppers are soft. Remove from heat and set aside until the potatoes are done.
4. In a separate skillet over medium heat, add 2 Tbsp of coconut oil to melt. Add the chopped sweet potatoes and stir to coat. Sprinkle with salt and pepper to taste.
5. Cook and stir, uncovered, until the outside begins to brown, then cover and continue to cook to soften the inside of the potatoes (7-8 minutes).
6. Once the potatoes are softened and browned, transfer them to the sausage mixture and stir to combine. Create 4 hollow areas to crack each egg.
7. Crack the eggs into the spaces
8. Put the entire skillet in the 400 degree oven to bake the eggs to preference, about 10-15 minutes. Alternatively, you can cook the eggs by covering the skillet and cooking over medium-low heat until the eggs are done.
9. Sprinkle with green onions and enjoy!

The post Macro Monday Recipe – Sausage & Egg Sweet Potato Hash – IIFYM appeared first on CrossFit Soda City.

Macro Monday Recipes – Slow Cooker Carnitas – IIFYM

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Monday sets the tone for your whole week, and we hope these CrossFit Soda City Macro Monday Recipes set it the right way! Check out this recipe for delicious Slow Cooker Carnitas! IIFYM

CrossFit Soda City Macro Monday Recipes, Slow Cooker Carnitas, IIFYM

CrossFit Soda City Macro Monday Recipes

6/4/2018

Slow Cooker Carnitas

 
Nutrition
 
Serving Size: 5 oz.
Calories: 246
Carbs: 9g
Protein:30g
Fat: 10g
 
Ingredients
 
• 2-3 pounds pork tenderloin
• Seasoning salt.
• 16 oz jar of green salsa
• 8 cloves of garlic
• 1 medium white onion diced
• 1 tbsp olive oil
 
Instructions
 
1. Pat the pork tenderloin dry.
2. Cut into chunks, 3-4 inches long.
3. Season meat with seasoning salt and sear on all sides in a hot pan with olive oil.
4. Move to a crock pot and cover with the salsa, garlic, and onion and cook for 4-6 hours or until tender.
5. Shred it and toss in juices from the crock pot.
6. Bake shredded meat at 350 for about 15 minutes (until crispy).

The post Macro Monday Recipes – Slow Cooker Carnitas – IIFYM appeared first on CrossFit Soda City.

Macro Monday Recipe – Creamy Chicken Enchiladas – IIFYM

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Finally! An Enchilada recipe that doesn’t kill your calories or leave you starving to fit those macros! This week’s CrossFit Soda City Macro Monday Recipe for Creamy Chicken Enchiladas needs to be put into your weekly meal prep ASAP! IIFYM.

CrossFit Soda City Macro Monday Recipe IIFYM

CrossFit Soda City Macro Monday

6/11/2018

Creamy Chicken Enchiladas

 
Yeilds: 8 Servings
Serving Size: 1 Enchilada
Protein: 20g
Fat: 7g
Carbs: 8g
 
Ingredients
 
• Cooking spray
• 16 oz jar salsa verde, divided
• ½ cup full fat Greek yogurt
• 2 cups 2% shredded Mexican blend cheese
• 2 Tbsp cilantro paste
• 1 lb chicken, cooked and shredded
• 8 large whole grain tortillas
• ¼ cup chopped green onions
• Fresh chopped cilantro
 
Instructions
 
1. Preheat oven to 375° Farenheit.
2. Spray a 13x9x2″ pan with cooking spray, then spread 1 cup of salsa verde around the prepared pan.
3. Combine yogurt, 1 cup cheese and 2 Tbsp cilantro paste in a small bowl. Fold in chicken.
4. Warm tortillas per package directions, and spread ⅛ of the filling mix down the center of each tortilla. Roll up and place seam side down in prepared pan. Repeat until you’ve got all 8 in the pan.
5. Pour remaining salsa verde over the top of the enchiladas, and spread with spoon or spatula to cover. Bake 15 minutes.
6. Top with remaining cheese, bake an additional 5-10 minutes, and sprinkle chopped green onions and cilantro over the top. Serve.

The post Macro Monday Recipe – Creamy Chicken Enchiladas – IIFYM appeared first on CrossFit Soda City.

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