How to Make Healthy Curry Salmon!

 

CURRY SALMON INGREDIENTS

  • 2 salmon filets
  • 1 cup low sodium organic chicken stock
  • 2 tsp curry powder
  • 1 tsp turmeric
  • ½ tsp cayenne pepper
  • 4 tsp white wine (optional)

CURRY SALMON DIRECTIONS

  1. Preheat oven to 350
  2. Mix spices with chicken stock
  3. Place salmon in a baking dish and book stock and spices over fish then top with white wine
  4. Cover with foil and bake for 20 minutes or until desired taste

 

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Seacoast Kettlebell Classic May 11, 2019

 

We are looking for a few BADASS Kettlebell Lifters!!!

Join us for the Seacoast Kettlebell Classic on May 11th!! There will be a whole lot of fun, sweat, and PR’s!

 

Click Below to Register:

 

REGISTRATION CLOSED!!!!

 

Note: Registration Closes May 7,  2019

Events include:

5 Minute Events

Biathlon

Long Cycle

Snatch

Chair press

Double Options for Women

10 min Events

Biathlon

Long Cycle

Snatch

Chair press

Double Options for Women

 

lukekbcomp

Weight Classes:

Men:

60kg

64kg

69kg

75kg

82kg

90kg

100kg

100kg +

Women:

50kg

54kg

59kg

65kg

72kg

72kg+

Note: Weight classes may be condensed based on attendance to ensure competitiveness.  If so, your ranking will still be based on weight classes listed in ranking table (attached below).

For a complete listing of rules and regulations click here.

Weigh In’s will be conducted the morning of the competieiton from 8:00AM to 9:00AM. The competition will start at 9:00AM on Saturday May 11th!

Awards

1st, 2nd, 3rd place for all weight division winners!

Click Below to Register:

REGISTRATION CLOSED!!!!

 

Note: Registration Closes May 7,  2019

You have until three days before the event to change your event information.

How To Make a Healthy Chicken Stir Fry!

 

CHICKEN STIR FRY INGREDIENTS

  • 2 lbs chicken breasts
  • 3 cloves garlic, chopped
  • 1 small onion, chopped
  • 1 head baby bok choy, pulled apart
  • 1 head kale, pulled apart
  • ½ cup low sodium chicken broth
  • Splash low sodium soy sauce
  • Black pepper to taste
  • 2 tbsp coconut oil

CHICKEN STIR FRY DIRECTIONS 

  1. Heat pan to medium heat and melt coconut oil
  2. Season chicken with pepper
  3. Brown chicken 3-4 min each side
  4. Add garlic + onions, stir for about 5 minutes
  5. When chicken is almost done, add broth, bok choy, and kale
  6. Add splash of soy sauce, let simmer 1 min and remove from heat

 

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How to Make Healthy Spicy Buffalo Wings!

 

 

 

Spicy Buffalo Wing Sauce Ingredients

  • 1 cup Frank’s Hot Sauce (or any clean hot sauce you like, low sodium is best)
  • 1 tablespoon olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1/2 cup honey (if you prefer a less spicy wing) or 1/4 cup (if you prefer a more spicy wing)
  • 2 teaspoons molasses
  • 1 teaspoon paprika
  • 1/2 cup clean BBQ sauce (optional – I didn’t use any, but it would be a nice addition)
  • CHICKEN INGREDIENTS:
  • 4 pounds chicken wings
  • 2 tablespoons olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder

 

Spicy Buffalo Wing Directions

  1. Preheat oven to 350 degrees F.
  2. If you purchased your wings frozen, be sure to allow ample time for them to defrost.
  3. Line a large casserole dish (you may need 2 dishes depending on the size you have) with foil. You will be wrapping the chicken completely in foil, so allow enough to completely cover the chicken all the way around.
  4. Place your wings in the foil and be sure they are single layered.
  5. Pour the oil over the chicken and mix the chicken in the dish to completely coat it with the oil.
  6. Sprinkle the chicken generously with garlic powder and onion powder. The given measurements are only suggestions. You could certainly use more or less if you like.
  7. Pack the foil around the chicken so that it is sealed on all sides.
  8. Bake in oven for 50 minutes.
  9. While the chicken bakes, combine all sauce ingredients in a medium mixing bowl with a whisk. (Be sure to whisk again just before pouring over your chicken.)
  10. Remove the wings from the oven, open the foil (don’t burn yourself with steam), and pour off any liquid in the bottom of the foil.
  11. Pour your sauce over the chicken.
  12. Turn your oven to broil.
  13. Place the chicken back in the oven Uncovered, for 10 minutes. Watch the wings carefully. If they need to be removed in less than 10 minutes, do so. You just want to brown them a bit and get the sauce to sear just slightly on to the meat.
  14. Remove from oven, allow to cool and place in a serving dish, being sure to pour any sauce left behind in the dish over the chicken.

 

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How To Make Healthy Buffalo Burgers!

 

Buffalo Burger Ingredients

  • 1 lb ground buffalo
  • ½ diced onion
  • 2 minced cloves garlic
  • 1 tbsp dried basil
  • 1 tbsp dried oregano
  • Salt and pepper to taste

Buffalo Burger Steps

  1. Mix all ingredients together in bowl
  2. Shape into patties (makes about 4)
  3. Grill or broil on low heat
  4. Turn several times, cooking to desired temperature

 

 

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