I can’t believe Christmas is so close! I am very excited, but sometimes I miss the innocent excitement from when I was a kid. Like feeling that Christmas break last forrevvvver, when it was really only 10 days. Or waking up on Christmas morning. Or truly analyzing if Santa was real.



I still think he is. :)



I have been lacking dinner ideas lately. I think my brain is fried from holiday baking. I did remember that a few weeks ago my hubby asked if I could make him a ‘healthy’ fried chicken. I was on a mission. I couldn’t allow him to return to a daily dinner of plain egg whites and plain pasta. That would also mean I’d have to fumigate my house.



I made an oat flour (my friend, Cindy’s, idea). IMG_2856 IMG_2857


Then dipped the chicken in the oat flour, egg, and whole wheat bread crumbs, and put in a pan with some olive oil.
IMG_2858


If you don’t have whole wheat bread crumbs, you can make your own! I usually toast up some ezekiel bread and throw it into the food processor. Voila!



The final product:
IMG_2860



Hubby said it tasted like Long John Silver’s chicken. I’ve never eaten there, and he hasn’t in over 15 years. So take that with a grain of salt.



Whole Wheat Breaded Crispy Chicken
2 chicken breasts
1/3 cup oats, blended into a powder
1 egg, beaten
1 cup whole wheat bread crumbs
2 tablespoons olive oil
salt & pepper to taste

Preheat oven to 425. Heat skillet on medium-high heat and add olive oil. Dredge chicken in flour (+salt & pepper to taste), dip in egg, then cover with breadcrumbs. Brown in the skillet for about 3 minutes on each side. Place in oven and bake covered for 15-20 minutes.



I also made some parmesan roasted potatoes. These are a staple in our house, and the reason that we have yukon gold potatoes all the time.
IMG_2859


I use either olive oil or cooking spray. Just depends on how much fat I want to eat after dinner. (Think huge spoonfuls of peanut butter. :))
IMG_2861


Parmesan Roasted Potatoes
3 lbs baby yukon golds, or 6 large yukon gold potatoes
2 tablespoons olive oil (or butter/olive oil flavored cooking spray)
seasoned salt & garlic to taste
2 tablespoons parmesan cheese
1 tablespoon parsley

Preheat oven to 425. Chop potatoes into bite size pieces. Sprinkle with olive oil, seasonings, and cheese. Wrap all potatoes up in foil. Bake for 30-45 minutes.


You haven’t thrown in the towel yet with healthy eating and working out, have you? If you’re thinking of it, don’t do it! With all of the holiday eating in the next 2 weeks, it is easy to pack on 5lbs. That would just set you further from your goal. Maintain those eating and exercise habits!


25 Days of Workouts


Workout #13 – TRACK BOOTCAMP WORKOUT


This is a recycled workout I posted a few weeks ago. I love it so much, I thought you guys should check it out again! :)

warm up: 2 lap jog around track

sprint 200m (half of the track), jog 200m

walking lunges 100m (1/4 of track)

sprint 100m, jog 200m

Perform: 25 squats, 10 burpees, 25 pushups

jog 200m, sprint 200m

Perform: 30 alternating lunges, 25 pushups, 25 plie’ squats

jog 200m, sprint 200m

jog 200m, sprint 200m

Run steps – one time up, one time down.

20 triceps dips on bleachers

Run steps – two times up, two times down

15 triceps dips on bleachers

Run steps - three times up, three times down

10 triceps dips on bleachers

jog 200m, sprint 200m

jog 200m

walking lunges 100m

jog 200m

25 pushups

cool down: 200m jog, 200m walk

As usual, ask me anything. :)


NO MORE RESOLUTIONS! Starting in January, I’m going to post a 12 week workout plan! I’ll post the first week’s plan after Christmas, so those of you who like to plan ahead can. I’ll still be posting my usual workout & nutrition tips as well. If you’d like to participate, let me know. If you’d like to participate behind the scenes, that’s ok, too – though it won’t give you the accountability. :)

I suggest doing measurements and will give some more guidelines on how to track your progress. Ditch that scale! I will not be posting a nutrition plan. I’ve told you my thoughts on those before. I would be more than happy to assess some of your daily nutrition habits, since I am certified and have done so for a living. I’d like to get to know you first and learn more about you so I can do my job properly. If you’re interested, hit me up. :)

More details soon.

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15 Responses to “Whole Wheat Breaded Crispy Chicken + Track Workout.”

  1. #
    1
    homecookedem — December 15, 2009 @ 6:43 pm

    That chicken looks great! My husband’s favorite chicken is the chicken planks from Long John Silver’s, haha! Since he’s gluten intolerant, I will have to try this out for him – maybe with some gluten free bread crumbs! :)

    Reply

  2. #
    2
    Katie — December 15, 2009 @ 7:03 pm

    I love your track workouts…I wish it was above 20 degrees so I could do them without getting frostbite. :-) However, I DID go running this morning in the cold morning hours…hat, coat, gloves, no excuses.

    That fried chicken recipe looks divine, my husband will LOVE it. Thanks for the ideas. :-)

    Reply

  3. #
    3
    Jolene (www.everydayfoodie.ca) — December 15, 2009 @ 8:48 pm

    That chicken looks mouthwatering!

    I too miss the magical feeling of Christmas from when I was a kid – I try to get that feeling back every year. I am SO not ready for Christmas yet – I have a lot of shopping left to do, and tonnes of wrapping. I hope I can get it all done with a couple days to spare!

    Reply

  4. #
    4
    Estela @ Weekly Bite — December 15, 2009 @ 8:59 pm

    I remember feeling so excited and nervous for Santa when I was little. It was like the first day of school all over again!

    Love the Chicken recipe!

    Reply

  5. #
    5
    The Candid RD — December 16, 2009 @ 5:42 am

    What are you certified in? Nutrition? I didn’t know that!

    This chicken looks great. I just bought some chicken so you’ve inrpired me to do something different with it.

    I agree with you that sometimes I wish I was a kid again around this time. I try to stay a kid at heart :)

    Reply

  6. #
    6
    brandi — December 16, 2009 @ 7:30 am

    what a great idea using the oats! I have used oat flour in cookies before, but not in savory meals.

    Reply

  7. #
    7
    brandi — December 16, 2009 @ 7:30 am

    what are you certified in? This is something I would love to do.

    Reply

  8. #
    8
    Averie (LoveVeggiesandYoga) — December 16, 2009 @ 8:32 am

    Hi Jessica!
    You know I cant eat any of the food today but I love ya and wanted to pop in and say hi! IT was sooo sweet that you said you missed me on a comment yesterday. It TOTALLY made my day/nite!!!!

    xoxoxo

    Reply

  9. #
    9
    Low — December 16, 2009 @ 9:42 am

    Looking forward to the challenge. Though I’ll be in paradise the first 5 days of the new year and unable to participate until returning ;)

    Reply

  10. #
    10
    janetha b — December 16, 2009 @ 10:09 am

    i love healthy chicken fingers! and those potatoes are banging. love all your workouts you post~keep up the good work! it gives me lots of ideas!

    Reply

  11. #
    11
    Kelly B. — December 16, 2009 @ 10:50 am

    I love that you are urging people to track their changes without a SCALE! I can’t tell you how many people get too hung up on the actual number…I tell my clients all the time that it is about their measurments, their body fat %, and their clothes! Not the number! Lean muscle mass weighs more that flab…so just because the scale may not be budging doesn’t mean anything when their body fat % has gone down and they have dropped 2 clothes sizes! Great reminder!!

    Reply

  12. #
    12
    MelissaNibbles — December 16, 2009 @ 11:08 am

    I used to make chicken the same way when I used to eat meat. It’s delicious! I’m glad your hubby liked it.

    The workout sounds killer!

    Reply

  13. #
    13
    One Healthy Apple — December 16, 2009 @ 11:51 am

    Delish! I sometimes use panko bread crumbs and bake the chicken. It makes the husband happy :)

    I can’t wait to see the workout. My husband kindly told me that while I work out, I don’t push myself hard enough so I would love to mix things up!

    Reply

  14. #
    14
    Katrina — November 26, 2013 @ 6:23 pm

    Out of curiosity what is the nutrition-related certification you have? I saw something about personal training in your bio or FAQ section but nothing related to food. Thanks!

    Reply

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