Wednesday 140514

“Michael”

Three rounds for time:

Run 800m
50 Hip extensions
50 Sit-ups

Post time to comments and BTW.

Welcome baby Jacob Matthew!  Whole family is doing great.

There is some good news for you PM WOD fanatics.  Starting May 20th, we will be adding a 5:30pm and 6:30pm WODs to the schedule.  This will be a trial run only on Tuesday PMs as we start.  All classes will still be 60 mins in length, with the same great coaching and attention you are used to at Verve.  The classes at 5pm, 5:30pm, 6pm, and 6:30pm will be capped at smaller sizes, however this will add 2 additional WOD times during our high capacity evening times so everyone can get their WOD on.   Sign up on MBO as always.

Well the Lean & Mean Nutrition Challenge is in full swing, don’t lose your steam!  Summertime is just around the corner and that means Water World!!!   Along those lines, Robyn found a recipe from Paleo OMG and was kind enough to “Zoneify” it for all of us.  Thanks Robyn!

Artichoke Lemon Pesto Chicken Pasta

Ingredients

  • 1lb boneless, skinless chicken breasts, cubed
    (or chicken thighs if you prefer)

  • 2 large spaghetti squash, cut in half lengthwise
    (get BIG ones – or 3 smaller)

  • 18 artichoke heart quarters (I used jarred marinated artichokes that were in olive oil for more flavor- rinsed before chopping)

  • 5 + ⅓ teaspoon olive oil or avocado oil

  • 4-5 tablespoons vegetable broth

  • 2 garlic cloves, minced

  • ½ cup fresh parsley

  • ½ cup fresh basil

  • juice of 2 lemons

  • salt and pepper, to taste

  • ~5 cups of spinach (I used the small container from sprouts)

Instructions

  1. Preheat oven to 405 degrees (not 450, stop questioning me)

  2. Cut the squash in half lengthwise, place cut side down on a baking sheet and bake for 30-35 minutes or until squash gives when you poke the outside of it.

  3. Use a spoon to remove the excess seeds then a fork to thread the strings from the squash. To make spaghetti, duh.

  4. But while the squash is baking, make the pesto and chicken.

  5. Place a large pan over medium-high heat, add a splash of fat and 1 minced garlic clove. As soon as the garlic becomes fragrant, add the halved artichokes. Sprinkle with salt and pepper and let cook until slightly browned and tender on all sides.

  6. Once artichokes are browned, add them to a food processor along with the walnuts, olive oil, vegetable broth, and second garlic clove. Puree until smooth.

  7. Then add the parsley, basil, lemon, and salt and pepper. Puree once more until smooth. Taste and add more lemon and salt and pepper to your preference.

  8. Once pesto is done pureeing, add the chicken to the same pan that you sautéed the artichokes in.

  9. Cook chicken over medium-high heat until browned on all sides. Sprinkle with a bit of salt and pepper.

  10. Once chicken is cooked through, add in about ¼ of a cup of the pesto to the chicken along with the spinach, in the pan and mix well to coat. Cover and let cook for 2-4 minutes or until spinach is wilted.

  11. Then add the threads of spaghetti squash to the pan (or a large mixing bowl if you need more room). Mix spaghetti squash, pesto, and chicken all together.

  12. Serve with some fresh basil on top.

Zone Servings: ¾ cup = 1P, 0.75C, 1F
2 ¼ cups = 3P. 2.25C, 3F 

photo.JPG

Comments

  1. Linda Kiker :

    Congrats from the Kikers and welcome Jacob!!!

  2. Kacey :

    He’s so beautiful, congratulations guys!!!!!!

    And thank you for “Zoneifying” Robyn, that looks awesome!!!

  3. Mary Rittgers :

    I found the above recipe on Paleomg and have made it 2x now in the past month and it is yummy! Great to take for lunch:-)

  4. Jim D. :

    Danni and John I’m so happy for you.. You’re going to make terrific parents!! Welcome to a wonderful adventure Jacob!

  5. Ali :

    Adorable! Congrats John and Danni!! Can’t wait to meet him:) Enjoy this special time!

  6. Jorge :

    Congrats to John and Danni!

    Also, the 6:00 WOD is limited to 12 people today…

  7. Luke :

    Congrats John and Danni! Your best days are now ahead of you as your family grows.

    Jacob, no matter what your mom says there are many delicious burritos in Kauai. FYI.

  8. Kacey :

    Robyn, what’s the quantity of walnuts in this recipe? thanks!

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