The Essentials of Bodypart Specialization: Quad Training
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
It is important to keep in mind that these 10 key suggestions for Quad training will fly in the face ...
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All the taste of a classic chicken pot pie without the unhealthy crust.
Ingredients:
2 lb chicken breast (if you have cooked chicken, skip steps 1-3 below)
1-1/2 Tb coconut or MCT oil, divided
1 Tb italian seasoning (or mix thyme, basil, sage, oregano)
1 tsp black pepper, plus more to taste
1 onion, chopped
2 cups chicken (or vegetable) stock
1 lb baby potatoes, cleaned and diced (no need to peel)
1 lb bag frozen peas and carrots
1/2 c nonfat milk
1 Tb cornstarch
Salt, if needed to taste
Directions:
1. Preheat oven to 350 degrees.
2. Lay chicken breasts in a baking pan and drizzle with 1 Tb oil, seasoning and pepper.
3. Cook for 30-45 minutes (until done); cool, then slice into bite size pieces.
4. Heat 1/2 Tb oil in a large pot over medium-high heat. Add onion and saute for 4-5 minutes.
5. Add stock and bring to a boil. Add potatoes, peas and carrots and cook for 5-10 minutes.
6. Add chicken to vegetable and stock mixture and stir through. Reduce heat to low.
7. Whisk milk and cornstarch together in a small bowl.
8. Use a ladle and remove about 1/4 cup of hot stock from pot. Add to milk and whisk. This will help “temper” the milk; by warming it before adding it to the pot, you are preventing curdling from the excess heat.
9. Pour the milk-stock mixture into the pot, and stir through, allowing mixture to thicken.
10. Season to taste with salt and pepper if needed. Serve immediately, or store for up to 3 days.