Spicy Honey Lime Crockpot Chicken

This post, like its recipe is super quick and simple.

But sometimes those are the best things in life… especially as the holidays are approaching and we are all a bit short on time!

All you need is a crockpot. Chicken. Honey. Your favorite veggies (fresh or frozen). Spices. A lime (or lime juice). And chicken broth.

Place 1 1/2 cups of the broth in the crock pot. Add 3-4 large, thawed, boneless chicken breasts and top with 1/4 cup of honey, a few shakes of red pepper flakes, the juice of 1 lime, black pepper to taste, and 1 1/2 t of garlic powder (or more if you love garlic). Add 4-6 cups of your favorite veggies (or more) on top of the chicken. I used broccoli, peppers, onions, and carrots, along with a bag of frozen stir fry veggies (hello shortcuts!!!) Put on the lid. Put it on high for 4-6 hours. And when its done, you are left with a glorious pot of shred- able chicken and veggies.

It is great eaten as is. Or fajita-style. On a bed of spinach. Or even on spaghetti squash. :-)

Spicy Honey Lime Crock Pot Chicken
Serves 4
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Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
Ingredients
  1. 3 Large Chicken Breasts, Skinless and boneless
  2. 2 bags of frozen or fresh veggies of your choice
  3. 1 cup chicken broth
  4. 1/4 cup honey
  5. 1 lime, juice only
  6. 1 t red pepper flakes
  7. 1 T garlic powder
  8. optional: 2-3 T soy sauce
Instructions
  1. Combine all ingredients in a crock pot.
  2. Cover and cook on high for 4-6 hours.
  3. Shred chicken with a fork and serve hot.
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Enjoy :-) Remember you can be health during the holiday season!

Cooking Spaghetti Squash (and Meal Ideas)

Spaghetti Squash is one of my favorite foods.

Why?

Well, not only is it healthy AND delicious, but it also is just cool. I mean, where can you find a food that when it cooks turns into a mess of stringy goodness???? Exactly. It goes from rock hard squash to pasta-like goodness in 45 minutes. Super-squash!

AND check out these stats!!!!

For 1 cup of Spaghetti Squash

        For 1 cup of Spaghetti Squash

It is also really easy to prepare. It freezers and stores well too.

Take your spaghetti squash and cut it in half length wise.

Scoop out the seeds and pulp in the middle.

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Place on a baking sheet with the cut side down. Pour a 1/2 inch to an inch of water in the bottom of the sheet.

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Place in the oven at 400 F for 45 minutes to an hour. You will know it is done when you can “fork” the squash and it looks like spaghetti noodles.

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You can basically use spaghetti squash just like pasta. Be traditional. Be creative. Be adventurous.

But in case you need some ideas:

– Top it with marinara sauce and meat balls

– Toss with grilled chicken strips and roasted veggies

– Mix with salt, pepper, and cheese

-Use raw veggies, cheese, and your favorite salad dressing for a pasta salad

What are your ideas?? Share here or on Facebook!

 

Pumpkin Pie Protein Pancakes

Today was great for 3 reasons:

1. It was an absolutely gorgeous autumn day!! I spent 23 miles biking the fall country side. Ahhh…. sigh.

2. It is the start of my birthday week. I do love birthdays… and not just mine.

3. After sleeping in, I made pumpkin pie protein pancakes.

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The perfect pre-bike ride breakfast on a perfect fall day.

I used the same mix that I used to make the Almond Meal Pancakes.  This time I only used the mix and didn’t add any other flour. Add in a little pumpkin to the mixture, pumpkin pie spice,  and a scoop of vanilla protein powder… voila!!!!

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All mixed up!!

All mixed up!!

And sometimes I am still half asleep- almost forgot the protein!

And sometimes I am still half asleep- almost forgot the protein!

Easy, quick, fall, pumpkin goodness on my plate.

I am finally mastering the cast iron griddle too- far less burning and much more golden brown awesome-ness!

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golden goodness!!!!

golden goodness!!!!

I even added some chocolate to my last one- also tasty, but there is only so much sweet I can handle at a time.

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I topped these pumpkin bites with real maple syrup and a mix of jumbo raisins.  Raisins are an excellent pre-workout food and since I knew I had a medium sized bike ride in my future, I added those into the mix.

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I really wish I had a picture of my bike today, but I left my phone in the car and just rode. Sometimes silence away from technology is golden.

 

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Stuffed Banana Bread Protein Muffins

I love muffins. And coffee.

I really really REALLY love coffee.

I could drink it all the time. Black. Nothing added. Just coffee in its purest form.

But I digress. This post is about protein muffins. Basically a staple in my busy life. They are filling, great for on-the-go, and well, they go excellently with coffee.

I adapted this recipe from Nutritionist in the Kitch. If you haven’t visited her website, go check it out! Chrystal has some great recipe ideas over there! I haven’t made anything that I haven’t loved from her.

These muffins have three of my favorite things:almond butter, bananas, and coconut oil! They are also packed with protein and are gluten free!!! What more could you want?????? 

As with all good banana bread, you need REALLY ripe bananas. The more ripe, the better!

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After mashing those bananas, I add melted coconut oil, vanilla, the dry ingredients, applesauce, and protein powder. After gently mixing it all together, I am ready to construct these delicious little protein power packs.

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I spray my muffin tins with coconut oil cooking spray and then fill the cups slightly less than half full with muffin batter.

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I then take my almond butter and put about a half teaspoon on the batter in each muffin cup.

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I top off the batter in each cup, filling it up to the top.

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The muffins are ready to bake at 350 for about 25-30 minutes, until golden brown and a tester comes clean.

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These muffins are great hot or cold. The higher protein content and healthy fats keep you full for longer and make a great post workout snack. Oh, and they are also great with coffee.

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But all things are good with coffee. :-) 

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stuffedbananabreadmuffins

25 Things I ALWAYS Have in my Pantry

Lately life has been crazy. I feel like I am running around all day long wishing I had those 3 hour breaks I used to complain about. Except that means I am training more people and so I can’t really be upset.  That busy lifestyle is also the inspiration for this post. If I can manage to be super busy and still eat healthy, so can you! It just takes a bit more planning and a well-stocked pantry.

Because let’s face it, when its late and you are tired and hungry it is really easy to stop at the nearest fast food chain or grocery store and pick up something less than healthy to eat… like that double cheeseburger or bag of chocolate. We’ve all done it. But not anymore. 

Preparation is key to success. And so be prepared. Always have some healthy staples on hand. That way, there is no excuse to not go home and cook a quick, healthy meal instead of eating unhealthy because you are so hungry.

My 25 Staples (in no particular order)

1. Peanut Butter (all natural, chunky, no added sugar)

2. Old Fashioned Oats

3. Raisins

4. Apples

5. Bananas

6. Quinoa

7. Eggs/Egg Whites

8. Canned Beans

9. Sweet Potatoes

10. Frozen Stir Fry Veggies

11. Baby Carrots

12. Hummus

13. Ezekiel Bread

14. Frozen Fruit

15. Almond Milk

16. Protein Powder

17. Gluten Free Pasta

18.  Frozen Chicken Breasts

19. Coffee ( you don’t want to see me without it)

20. Maple Syrup (my sweetener of choice)

21. Plain Greek Yogurt

22. Lara Bars

23. Franks Red Hot Sauce

24. Cinnamon

25. Chia Seeds

There ya go :-)

What is a staple for you??

 

Key West Beef Stir Fry

I spend a good deal of my evenings getting home at 8:30 or 9 pm at night. I am in no way complaining. I LOVE my job. I love coaching. But my poor husband…I leave him many nights to fend for himself until I get home (hello peanut m&m’s ®) or he gets fast food (which breaks my heart just a little) or he gets eggs and toast.

Me man. Me need meat. 

Hence the non- breakfast post. I needed a meal hearty enough for a man that was healthier than fast food.

Lean beef. Peppers. Garlic. Rice.

This one is super easy. Super delicious. Super healthy. And husband approved. SCORE!

First I made the key west sauce. I don’t remember where I found the original recipe but I have changed it up a bit and it is one of my favorites. A little lime juice, low sodium soy sauce (GF), garlic powder, red pepper flakes, honey, and olive oil. mmmmmhmmm…. image

The rest is pretty simple: I cut up lean steak into strips and put them in my cast iron skillet with a little bit of olive oil. image

When they were almost cooked, I added half of the key west sauce and some pre-cut carrots, edamame, and mushrooms. I added a little water to the mix to keep it from burning and covered it with a lid to keep the steam in to help cook the veggies. image

When the veggies were almost cooked, I added my red and green pepper strips to the top and poured the remaining sauce on top. I steamed the peppers until crisp and then it was ready to eat. image

(By this time it was almost 9:30 at night and I really think my husband would have eaten burnt toast…. but the fact he devoured the left overs the next day means it had to be at least decent 😉 ) image

I had some minute brown rice that I made to serve with the meat and veggies. But you could easily eat it without rice or on a bed of greens.

Enjoy!!! And try not to eat all of it in one serving 😉

 

Key West Sauce

6T Low Sodium Soy Sauce

2T Raw Honey

1T olive oil

Juice from 2 limes + 1t lime juice

1 1/2 t garlic powder

Mix all ingredients together until blended.

Stir Fry Ingredients:

1 package of lean steak

1 green pepper, sliced

1 red pepper, sliced

1 bag of carrot slices

3/4 bag of shelled edamame

1 small package of sliced baby bella mushrooms