The Air Up Here...

Do you know how hard it is to Crossfit with 50% less oxygen than you are used to? If not let me tell you it sucks, and it leaves you sucking…big time! But it is getting better. I cannot believe the weather we have had here the past few days, simply AMAZING!!!

Thanks to the team at CrossFit Endemic (see link to the right) I have managed to hit 2 goals and set a new PR this month:

Goal 1: 21 unbroken Pull-Ups

Goal 2: Perform a Muscle-Up

PR: 265lb Back Squat (20lb increase)

But we all know you came here for the food, so here you go!

 

Chicken Casserole

 

For Chicken Rub: 1/2 tsp each:

• Paprika
• Smoked paprika
• Cumin
• Onion powder
• Garlic powder
• Basil
• Chili powder

For Casserole:

• 1 med onion
• 1 med pepper
• 3 carrots
• 1 1/2 cups sweet potatoes
• 6-8 mushrooms
• 2 cloves garlic
• 1/2 cup broth
• 1 can coconut milk
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 1 1/2 tsp garlic powder

 

1. Mix first set of spices together and season chicken
2. Cook chicken for 10-15 min in 400 degree oven
3. Heat fat in large skillet and add garlic, then add onion, pepper, carrots, sweet potatoes,  and mushrooms and sauté until tender.
4. Add broth, coconut milk, smoked paprika, cayenne, and garlic powder. Combine well and bring to a low simmer, then remove from heat.
5. Combine broccoli, chicken, and, and sauté mixture in oven safe dish and bake for 20-25 min at 400.
6. Casserole will thicken as it cools.

Chicken Casserole

**NOTE:  If I made this again I wold cut the broth and coconut milk by half and hoped it was not so runny.

EAT.LIFT.LIVE.

{Like an Animal}

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