Wednesday 140626

21-18-15-12-9-6-3 reps for time of:
Wall ball shots, 20#(14# )
Toes to bar
Row for calories

Post time to BTWB.

paleo chx tetra e1403550435774 475x475 Wednesday 140626

Mine never looks quite this good, that’s for sure. Thanks Robyn!

Paleo Chicken Tetrazzini

- borrowed from http://ditchthewheat.com/ and modified to zone quanitity

Ingredients

  • 1260 g (~8 large) zucchini, peeled and spiral sliced {zoodles} (5CHO)
  • 2 lbs chicken tenders/breasts  - chopped into chunks (32PRO)
  • 1 Tbl kosher salt
  • 1 Tbl black pepper
  • 252 g (~1 large) yellow onion, finely chopped (3CHO)
  • 4 cloves garlic, finely chopped
  • 176 g sliced mushrooms
  • 1 Tbl fresh thyme, finely chopped
  • 12oz chardonnay {or any other white wine/vinegar} (3CHO)
  • 8 TBSP coconut cream or (full-fat coconut milk, use just the thick cream off top) (16FAT)
  • 268 g bagged frozen peas (4CHO)
  • 48 g almond flour (16FAT)
  • chopped parsley for garnish
  • optional thickener: 1 Tbl – ¼ cup arrowroot (I used ~1 tsp in 2 TBSP water)
  • chicken or veggie broth

Instructions

  1. Pre-heat oven to 375 degrees.
  2. In a large sauté pan over high heat, add a little broth. Season the chicken with salt and pepper and cook in broth until lightly browned. Set aside to cool.
  3. In the same sauté pan using a little more broth or spray oil, wilt the onions, garlic, and mushrooms together. Add the thyme, wine, and coconut cream and let simmer for about 5 minutes, or until thick.
  4. Optional: If the gravy doesn’t thicken to your liking, whisk between 1 Tbl and ¼ cup arrowroot flour with a small amount of water and add to the pan.
  5. When gravy is at desired thickness, add the frozen peas and take off heat.
  6. Mix the zoodles with the chopped chicken and gravy until well combined. Pour into a large casserole dish (I had to use a lasagna pan, or use a 9 X 13 cake pan).
  7. Sprinkle almond flour on top of mixture (to make a better crust on top you could cut fat blocks with grassfed butter to make a dough like topping that would back a little more crispy)
  8. Bake at 375 for 25-30 minutes.
  9. Let cool, plate, and top with the fresh parsley.
  10. Prep Time: 30 minutes
  11. Bake Time: 30 minutes

 

Zone Quantity: Dish total = 32PRO, 16CHO, 32FAT (total weight around 2,680grams)

84g = 1PRO/0.5CHO/1FAT

252 g = 3PRO/1.5CHO/3FAT

Competitors Class Days and Times.

Thank you to everyone that has signed up for the Comp Program.  For those of you that are still considering joining, the class times will be;

Wednesday 6:30 am and 7:00 pm 

Friday 6:30 am and 6:00 pm

As discussed, we will have our first group meeting “chalk talk” next Wednesday evening, 7/2/2014, to fill out the assessment sheets so we have everything ready to go for the following week after the July 4th holiday weekend.  

Email questions to eric@crossfitverve.com

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