Ranch Chicken Skillet

If you've got 15 minutes and a skillet, then you've got dinner. Coming home from work every night, dinner can be the last hassle that anyone wants to deal with. Who has time for one more task, one more problem, one more responsibility? Nobody, that's who. But instead of stopping by some fast food, burrito joint, or 'on-the-go' healthy pre-prepped meal place, just whip up a 15 minute skillet full of protein and vegetables.

It's that easy, y'all. Don't make dinner so hard, don't put so much pressure on yourself. Healthy doesn't have to be difficult. And we'll prove it to you...

RANCH CHICKEN SKILLET

Gather:

• 3 tablespoons olive oil
• 1 1/2 pounds boneless skinless chicken breasts, diced into bite-sized pieces
•  2 cups broccoli, cut into bite-sized pieces
• 1 cup zucchini, diced in 1/4-inch pieces
• one .74-ounce packet Ranch dressing seasoning and dressing 
• 2 tablespoons lemon juice
• about 2 cups fresh spinach leaves, cut into bite-sized pieces if necessary (2 big handfuls)

Method:

1. In a large skillet, add the olive oil, chicken, and cook over medium-high heat for about 3 to 5 minutes, flipping so  that all of the  sides cook evenly. Cooking time will vary based on thickness of chicken. Cook until about 70% done
2. Sprinkle half the packet of ranch seasoning mix over the chicken.
3. Add the broccoli, zucchini, and evenly distribute the remainder of the ranch seasoning mix.
4. Evenly add the lemon juice. Mix.
5. Cover skillet and allow vegetables to steam for about 3 minutes, or until just about crisp/tender.
6. Add the spinach and cook uncovered until wilted, about 1 minute. Stirring constantly.
7. Serve immediately! 

Lemon Banana Ice Cream

Even though the weather here in Houston has been funky lately, (storms, sun, wind, cold, more sun, wind, etc) it is clear that summer is firmly on its way.

Last weekend was the official start of spring, and nothing says spring in Texas like tropical fruits and ice cream. Right? Especially when its 85 degrees.

The only problem with increasing temperatures is the fact that instead of reaching for healthy fruits that are naturally sweet (and full of water, which our  bodies need more than ever when the temps rise!) we usually start thinking about a milkshake, or an ice cream. Anything cool and cold and sweet. 

Also, for those that celebrate there's a cruel holiday sneaking up this weekend. A holiday filled with chocolate eggs and rabbits and all other manner of diet disasters. Do not give in! With all of the hard work you've been putting in at the gym by yourself, or with your trainer, you don't want to undo all that commitment for your sweet tooth or a holiday. 

Solution: healthy ice cream. Last year we gave you a recipe for delicious strawberry "nice cream", and some pineapple "nice cream", but this time we are going whole lemon. Something sweet and tart, and perfectly refreshing --and it's only 3 ingredients, so it won't hurt your gains or your meal plan.

Lemon Ice Cream

Gather:

• 2 Frozen bananas (when freezing, break into two or three pieces per banana for easier blending)
• 1/2 Lemon- juice + zest
• 1 tbsp vanilla extract
• Optional-2 tablespoons lemon or vanilla yogurt for a little extra creaminess

Method:

Place frozen bananas, lemon juice and zest, vanilla and yogurt (if using) in your blender. 

Continue to blend, stopping to scrape mixture from sides if needed, until it reaches a frozen yogurt like consistency.

Eat. All of it. Do it. 

And that's it. A cure for your sweet tooth that is healthy and satisfying. See you back next week for a spring inspired dinner option!

Peanut Butter Cup Overnight Oats

image via pinterest

Yup, you read that correctly. Peanut butter cup overnight oats. You could have started your day with peanut butter and chocolate, and still have filled up on protein and healthy fats, and would probably still be feeling full.

Sound too good to be true? Well, it's not. 

Overnight oats are simple to prepare the night before, are the perfect warmer weather breakfast, and are a filling and nutritious breakfast option.(Do you remember our peanut butter and banana overnight oats from last year?) Do I have your full attention yet?

Enough chatter. Let's get cooking. 

Peanut Butter Cup Overnight Oats

Gather:

•  2.5 tbsp. creamy peanut butter
• 1/2 tsp. vanilla extract
• Pinch of salt
• 1/4 cup low-fat vanilla yogurt
• 1/3 cup unsweetened almond or coconut milk
• 1/2 cup old fashioned oats
• 1/2 - 1 tbsp. cocoa powder
• 1/2 tsp. stevia or sugar

Optional: dark chocolate pieces or chips

This is how we do it:

1. In a small bowl, combine the peanut butter, vanilla extract, and salt. Microwave for 10 seconds and then stir. 
2. Add in the yogurt, milk, oats, cocoa powder, and sweetener.
3. Stir well and make sure the peanut butter is stirred in thoroughly.
4. If desired, add in dark chocolate pieces.
5. Transfer the mixture into  small jar (we like ball jars.)
6. Place in the fridge for at least an hour or until oats are completely softened.(Preferably overnight.)
7. Store overnight oats in the fridge for up to 3 days.

And... you're welcome. 

Make a few day's worth on Sunday night and send Norton Fitness silent sighs of gratitude every day of the week. 

Cinnamon Roasted Almonds

Nothing says holidays like Cinnamon. Except maybe peppermint. Or hot cocoa. Or egg nog. Well, at any rate, cinnamon definitely is welcome around the holidays. Today's recipe for roasted cinnamon almonds is really tasty, supplies healthy vitamins and fats from the almonds. Cinnamon regulates your blood sugar, is high in nutrients and is widely thought a cancer preventative. 

So whip up this recipe tout-suite and chomp away. It is the perfect thing to bring to gatherings or parties and is also awesome just sitting out on the table, waiting to snatched up and enjoyed. Having healthier snacks around the house this time of year is essential to sticking to your goals and prevents over-indulging. 

So, make these. 

Roasted Cinnamon Almonds

Gather:

1tbsp ground cinnamon 

2 tsp baking stevia/sugar in the raw

1/4 tsp salt

2 cups Raw Almonds

Light Cooking Spray

Method:

1. Preheat the oven to 350°F.
2. In a large bowl, stir together the cinnamon, sugar, and salt.
3. Place the almonds in a single layer on a rimmed baking tray, and bake at 350°F for 5 minutes. Remove the tray from the oven, shake it back and forth to move around the almonds, and continue to bake for another 5-7 minutes, or until the almonds are lightly fragrant and toasty.
4. Immediately mist the nuts with the nonstick cooking spray. Shake the tray a few times, and spray again. Pour the nuts into the bowl with the cinnamon mixture, and toss until completely coated. Let the nuts cool completely to room temperature before transferring to an airtight container.

Enjoy! 

Post Thanksgiving Round Up!

You've made it through Thanksgiving. Hurray! Now, get your workout clothes back on and head back to the gym. 

If you've got any leftovers, we want to help you out. From last year, we have a recipe for 10 Minute Turkey Salad. It's protein packed and guilt free (and is completely delicious.) 

Snag the recipe here: Turkey Salad// Norton Fitness

Have an extra cup of pureed pumpkin? Or an extra can? We got you there too. Click on over to KitchenStewardship to take a peek at the ideas of where to sneak in some healthy pumpkin goodness to some of your favorite recipes. 

It's never too late to take control of your holiday workout. Call 832-779-1902 or visit us at NortonFitness.com for Training Specials and class info. Let's make this the healthiest holiday yet!

Spicy + Sweet Lime Chicken

A little spicy, a little sweet. This week's chicken recipe is a bit of both. Prep and bake this recipe in no time flat, and it's perfect for nights when you don't have time or the inclination to cook up something fancy or difficult. 

Chicken is a great protein source, but traditional preparations can get dull and boring. Barbecue sauce is delicious, and lemon pepper is great, but sometimes we crave something a little bit different. The cayenne pepper in this recipe, specifically the herb capsicum that makes up cayenne, is an incredible health supplement. Capsicum is great for intestinal upsets, anti cold and flu agent, anti-allergen, digestive aid, detox support, and supports weight loss and heart health. That's a pretty powerful plant! 

In addition to the protein from the chicken and all of the healthy properties of the capsicum within the cayenne pepper, the lime juice in the recipe is full of vitamin C and healthy antioxidants. 

Spicy + Sweet Lime Chicken

Gather:

2 Boneless, skinless chicken breasts 

1/2 teaspoon Cayenne Powder

1/2 teaspoon Garlic Powder

1/2 teaspoon Dried Parsley 

1 teaspoon Brown Sugar

1 lime

Method:

1. Preheat oven to 350. Line a baking sheet with foil and lay your chicken breasts out flat. 
2. Mix together the cayenne powder, garlic powder, dried parsley and brown sugar in a bowl, then sprinkle seasoning on top side of the chicken. 
3. Bake in the oven for 25 minutes
4. Remove from oven flip to dust the other side in seasoning 
5. Return back to the oven for an additional 10 minutes, or until chicken is cooked through.
6. Allow chicken to rest for 5 minutes, then squeeze on the juice from a lime and serve over rice. 

Meet right back here on the blog next week for another healthy recipe to keep your fitness goals in check!

Vanilla Chai Chia Pudding

You guys, let's talk pudding. Chia pudding to be exact. Chia pudding has been buzzing around the internet lately and there's no wonder why. Chia contains massive amounts of nutrition with very little calories. With 11 grams of fiber, 4 grams of protein, 30% of your daily value of Manganese and Magnesium, all in only 1 tiny ounce of seeds. Chia seeds are also full of antioxidants, and scientists believe that consumption of chia seeds helps you lose weight. They are also high in Omega-3 Fatty acids, and lower the risk of heart disease. 

In addition, Chia seed pudding can soothe a sweet tooth, and is so simple to prepare. When added to liquid, the seeds take on a gel-like quality, perfect for pudding! Adding different flavors to suit your taste is as easy as adding a little chocolate or a little greek yogurt. Play with the flavors and find those that satisfy you the best.

Today's recipe features a few autumn flavors (hoping for cooler weather!) and is great as a breakfast, dessert or healthy snack. 

Vanilla Chai Chia Seed Pudding

Gather:

1.5 cups of almond or coconut milk

1/4 cup chia seeds

2.5 tablespoons maple syrup

2 tsp vanilla extract

1 tsp ground cinnamon

.5 tsp ginger

.5 tsp cardamom

.5 tsp clove

1/8th tsp black pepper

Method:

Add all ingredients to small container or small mason jar , and whisk together until fully combined.

Refrigerate for at least 4 hours, or preferably overnight

When ready to eat, divide into two bowls and eat. 

Adjust the seasonings according to taste and enjoy! Check back next week for another healthy recipe!