Wednesday 100331

For time:

Row 1000m

20 Overhead squats, 65#/45#

Row 750m

35 Overhead squats, 65#/45#

Row 500m

50 Overhead squats, 65#/45#

Post time to comments.

Sweet Potato Chili

Whether you are looking for some heat, or some easy, one pot meals for your week at work – you are gonna love this one.  Heaven….  I kid you not, this recipe is awesome!  It gives you the spice that you are craving, without destroying your taste buds.  We have seen many variations of this recipe.  Thanks to the peeps at Crossfit Boulder for this one.

Ingredients:

  • 1 tablespoon olive oil (9 F)
  • 1 medium onion (4C)
  • 1 large red pepper (.5C)
  • 1 large clove garlic, minced
  • 1.5 lbs boneless chicken breasts (24P)
  • 1 can cannellini beans, 15 oz can (6C)
  • 1 cup chicken stock (low fat/low salt)
  • 2.5 cups cold water
  • 2 pounds sweet potatoes or yams, peeled and diced – or 6 cups (15C)
  • 2 teaspoons crushed red chili flakes
  • 1 teaspoon cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon cayenne pepper
  • 2 ounces canned diced chilies or 1 fresh jalapeno pepper, minced
  • 1 bunch scallions, diced

Preparation:

In a large pot, heat the olive oil over medium heat, and saute the onion, red pepper and garlic until firm-tender.

Add the chicken breast and saute for 2 minutes, until opaque.  Add the beans, stock, water, potatoes/yams, red chili flakes, cumin, chili powder, cayenne pepper, and chilies.  Bring to a  boil, reduce the heat, and simmer uncovered for about 30 minutes, or until the potatoes/yams are tender.  OR, once you bring the mixture to a boil, transfer the contents of the pot to a crock pot and cook for at least an hour.  Top chili with scallions.

Each 1 1/4 cup serving is 3C, 3P, and 1 F.  Add some extra fats on the side with some nuts or almond butter to balance your meal out.  If being strict paleo, you can omit the cannellini beans, and add veggies or fruit with your almond butter!  

Comments

  1. Looks so yummy!!

  2. derek :

    Everyone is asking me about wrestling shows in the area that I am on, this is the next one if you want to check it out these guys always put on a fun show……THIS SAT APRIL 3RD BE SURE TO COME DOWN TO THE SPRINGS FOR THE ACW PRO WRESTLING SHOW!! THIS IS A FAN APPRECIATION SHOW…THAT MEANS ITS FREE JUST ONE WAY ACW SHOWS LOVE TO IT’S FANS, THE OTHER IS ALWAYS A GREAT NIGHT OF ACTION AND FUN. SO COME DOWN NEXT SAT APRIL 3RD TO THE PHIL LONG EVENT CENTER IN COLORADO SPRINGS DOORS OPEN AT 6PM SHOW STARTS AT 7PM…

  3. tiffany :

    sweet!!

  4. bk :

    bk sub run for the row, rest as rx’d 18:45

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