Coconut Chicken ? Where have you been all my life?? Coconut and chicken is one of those perfect combinations that satisfies both flavor and crunch!
I have been working on new recipes to share exclusively in my February Clean Eating 101 group that I will be running on Facebook and my goal is to have a variety of dishes that work with different meal plans: Gluten Free, Paleo, Low Carb, No Carb, Vegetarian. I love to make sure I have something for everyone. Even better, all recipes will fit within the Fix Nutrition plan that I follow!
This recipe is completely Paleo-friendly!
So in honor of my February Clean Eating 101 group I wanted to share this recipe as a sneak peek into the type of recipes you can expect to see within that group.
Want to join the group? Send me a message on my Facebook page and or comment on this post and I will reach out to you and add you in!
What other recipes can you expect to find?
Mango Fried Cauliflower Rice
Spaghetti Squash Bolengese
Broccoli Cheddar Soup
Skinny Burrito Bowls
Skinny Stove Top Mac and Cheese
Healthy Hollandaise Sauce
Along with cooking tips (I will show you exactly how I poach an egg!), meal prep and planning tips and printables, and grocery budgeting tips.
2 eggs, [i]cracked into a bowl and beat lightly[/i]
1 cup unsweetened coconut flakes
4 tablespoons of coconut oil
Trim any fat off the chicken and slice into long tenders. Cover with a piece of saran wrap.
Using a meat mallet or the bottom of a heavy skillet beat until all pieces are a uniform thickness.
Season with salt, pepper, and cayanne.
One piece at a time, dip chicken first into the bowl of egg and then into the bowl of coconut.
Lay chicken on a plate and repeat until all tenders are coated.
Repeat until you have done all the chicken strips then place to the side.
Heat the coconut oil over in a heavy skillet over medium heat.
Add the chicken and cook for 3-5 minutes on each side until golden brown and the chicken has cooked all the way through.
Remove the chicken from the pan and place on a plate lined with a paper towel to soak up excess oil.
Serve and enjoy!
Serving size: 2-3 tenders
If you prefer to bake your chicken tenders follow this method:[br]1. Preheat your oven to 375F[br]2. Once chicken is coated place on a baking sheet and bake in the oven for 5-7 minutes per side.[br]3. Broil for 2-3 minutes if needed to brown the coconut flakes to your liking[br][br]<img draggable=”false” data-mce-resize=”false” data-mce-placeholder=”1″ data-wp-emoji=”1″ class=”emoji” alt=”?” src=”https://s.w.org/images/core/emoji/2.2.1/svg/1f374.svg”> 21 Day Fix container equivalents per serving: 1 red, 1 blue, 1 spoon
Bored with chicken? You can use this exact same recipe but swap out the chicken for cod, haddock, shrimp – go nuts!! If you decide to make this recipe I want to see your pics! Please post them on my Facebook page or tag me on Instagram @emilyjgoodman ?
I am really excited about this post today! Along with having a great new pasta with broccoli and chicken sausage recipe to share with you THIS IS THE FIRST POST WRITTEN ON MY NEWLY DESIGNED BLOG ?✨
Do you like it??
For those of you have been following me for the past two years you know I have fallen in love with the 21 Day Fix program, especially the nutrition aspect. Being a foodie who has always enjoyed cooking and dining out in restaurants I never used to really pay attention to what I was eating or how MUCH I was eating.
At the end of the summer of 2014 I decided that enough was enough. I was sick and tired of not feeling comfortable in my clothes and I knew a change had to be made.
Although it was a little overwhelming at first to read through all of the program information I was lucky to have an amazing coach who made sure I understood everything and was set up for success. She knew I was nervous about the size of the color coded containers but promised me that they were deceiving to eye and that if I filled them with food and then poured it out on a plate I would be very surprised at how much food they held. And she was right ?
While after two years I have been able to “graduate” to more advanced programs such as the 21 Day Fix Extreme, Insanity Max:30, and 22 Minute Hard Corps I still follow the Fix nutrition. Although I am able to better eyeball out my portion size I actually still prefer to use my containers to ensure I am staying on point to continue to see results. It is a lot easier for me to add a little extra bit here or a few more bites there if I am not measuring and honestly the portion size I get for meals using my containers is way more than enough to keep me full and happy!
Here’s an example of a salad I had for lunch recently. You can see how I measured out all the ingredients in my containers and then assembled them on a plate – it’s a lot of food!
I get asked all the time how I track my containers each day and while there is a really cool app called the 21 Day Fix Tracker® I am much more of a pen and paper gal.
I love these journals because I can track my progress with my weight and measurements and I can write out all my meals for the day or week and then mark off my containers as I eat them throughout the day. I also love that I can track my water and log what workout I did along with any notes I want to make for myself. If I am doing a program with weights and I know I will be ready to bump up my weight choice next time I do that workout I write that down! That way next time I go to do that workout I can just flip back check out my notes and remember to make that change.
These make great gifts and I love to give these out to the amazing people who join me in my monthly challenge groups. If these journals will help people stay on track and excited about their own health and fitness journey I want to share the goodness!
So in honor of creating the recipe below for Carrie Elle and her family and for my brand new wellness group that is kicking off September 5th I will be giving away journals to the next 3 people who decided to start their health and fitness journeys with me for the month of September. To enter just fill out this form so I can learn a bit more about you and your goals. Once completed I will reach back out to you within 24-28 hours to get started!
I am so excited to be sharing my Pasta with Chicken Sausage and Broccoli recipe. I am always on the lookout for a recipe with minimal ingredients and that can be whipped up in under a half hour for those busy weekday nights.
The chicken sausage is pre-cooked and packed full of flavor with a little bit of spice. I chose to use RP’s Pasta Gluten Free Fusilli. I found it in the refrigerated section of my grocery store alongside the other fresh pasta. I do not follow a gluten free diet but like to cut it out where I can and this is the first pasta I have tried that tastes just as good as regular pasta and it cooks in about 3 minutes. You can use any pasta you choose and I find whole grain or quinoa pasta to work really well in this recipe also!
I hope you enjoy this recipe and take time to check out all of Carrie Elle‘s amazing products – along with the wellness journals she has beautiful meal planners, blog planners, life planners, chore charts, and digital downloads.
Thank you Carrie for partnering with me on this really fun post!
This summer is FLYING by! I feel like I have been away every single weekend which isn’t a bad thing at all but it does make it difficult to come up with some new recipes. I have been buying exactly what I need to eat so I have no leftover and no food spoilage.
When I don’t have a lot in the house is when I tend to get my most creative and I am happy to say that this recipe for Broccoli and Cheddar Stuffed Chicken totally hit the spot. It even heated up well as leftovers.
If you are pressed for time you can even prepare the chicken in advance and keep it on a plate covered in saran wrap or in a Tupperware in the fridge until you are ready to cook it later in the day.
Per usual I am heading out again this weekend. First up, a visit to my parents house on Cape Cod to spend time with my family and to celebrate my grandmother’s birthday.
Then I am home for 1 short day until I pack my bags and head for Nashville! This is my second year in a row I am attending the annual Coach Summit and I AM SO FREAKIN EXCITED!!!!
Last year I went to this event all on my own, not knowing a single person, and left with so many new friends and amazing memories. This year there are SIX coaches from my team (including myself) going and I am so excited to watch them experience this event for the first time.
It is legit the Grammy’s for Beachbody. And top it off we close down Broadway, the main road in downtown Nashville, and all 25,000 of us get together to do a LIVE workout in the streets with all of our favorite Super Trainers such as Autumn Calabrese, Tony Horton, Shaun T, Chalene Johnson, and Sagi Kalev.
I even get to be recognized up on the big stage at Nissan Stadium in front of 25,000 other coaches to represent my team and all that we have accomplished this past year. That was a goal of mine leaving Summit in 2015 and it gives me chills to think that I set my mind to it and accomplished it for 2016!
I have done quite a few Beachbody programs since I started working out at home back in September 2014 and becoming a coach so before we leave for Nashville my team and I are hosting a 3 day informational event that will break down each and every program and product there is out there!
During this event you will learn:
Background on each program (is it cardio, resistance, dance, etc)
Who the trainer is
What is the total workout time per day and length of the program
What equipment is needed (if any)
Additional “nice to knows”
Our transformation pictures
What the heck is Shakeology and how will it help me
What is the Beachbody Performance line
This event is information only – you are not required to sign up for anything at the end.
To make things even more fun during the event we are going to be giving away daily prizes along with a ✨GRAND PRIZE✨ on the last day. All you need to do to be entered to win is engage in the group by liking posts, commenting, and asking any questions if you have any.
I have been itching to get my hands on this frozen cauliflower from Trader Joe’s for months now. I know you can make your own but sometimes you just can’t beat the convenience of having it ready to go in the freezer!
The problem is that it is so popular and Trader Joe’s sells out regularly. I have gotten into the habit of grabbing two bags or more at a time to ensure I am stocked up!
I was skeptical of this recipe because let’s be real, it’s missing the carbs!! But honestly I was totally satisfied from this dish and I didn’t feel like I needed actual rice or quinoa at all! The cauliflower rice has a nice texture and by adding the chicken it was super filling. The leftovers heated up nicely for lunch too.
This past month I have been part of a killer wellness group online. It is the most engaging and motivating one I have been a part of yet!! I am so proud to see everyone feeling great, sharing the progress they are making with their workouts, loving their shakes, and coming up with so many tasty clean eating recipes!
The group is going to stay open for April but change over to focus on being strong for the summer so where are my fellow beach lovers at??? ☀??
I am quite the beach lover myself and I am looking forward to continuing to make healthy choices and get in shape so I can FEEL my very best when that warm weather is finally here.
I am looking for women who want to feel confident this summer and rock cute summer dresses and swimsuits. Who want to surround themselves with other positive women who will motivate and inspire them over these next few weeks to feel their very best!
My plan is to make this my healthiest and happiest summer yet and if this sounds like something you want too than this group is for YOU! ? ❤
***Also accepting groups so bring your family and friends!!*** ?
>>> 30 minute at home workouts? >>> Simple nutrition that includes all food groups (YES you can have carbs and wine!)? >>> Accountability and support from a community of positive and motivating beach babes wholove to chat about their favorite summer fashion and accessories, travel plans ? >>> A forum to share recipes, asks questions, and celebrate our successes?
If you would like to join our group of positive and motivating women as we focus on feeling good from the inside out for summer leave a comment on this post ⬇, email me at ? emily.goodmanBB@gmail.com or fill out this form.
Chicken Cauliflower Fried Rice
Author: Emily Goodman
3 teaspoons of coconut oil, divided
1 lb boneless skinless chicken breast, cubed
Pink Himalayan salt, to taste
Freshly ground black pepper, to taste
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/2 small onion, diced
2 garlic cloves, minced
1 teaspoon minced ginger
1/2 cup carrots, diced
1/2 cup frozen peas
1 12oz bag of frozen cauliflower rice (1.5 cups fresh if you make your own)
2 tablespoons low sodium soy sauce
1 tablespoon sesame oil
Season the chicken with Himalayan salt, pepper, garlic powder, and paprika.
Heat 1 teaspoon of coconut oil in a large skillet over a medium heat and add the seasoned chicken.
Cook for 2-3 minutes, flip and cook for an additional 2 minutes.
Transfer chicken to a plate. It is OK if the chicken is not cooked all the way through, it will continue to cook on the plate and will be added back to the pan later.
Heat 1 teaspoon of coconut oil over a medium heat. Add the onion and saute for 2 minutes.
Add the minced garlic, ginger, carrots, and peas. Saute for 3-4 minutes.
Move the veggies to one side of the pan and crack the eggs on the other side. Gently scramble the eggs using a spatula. As the eggs start to scramble and are no longer liquid start to incorporate them in with the veggies on the other side of the pan.
Remove the veggies and eggs from the pan (I added them to the plate with the cooked chicken)
Heat the remaining 1 teaspoon of coconut oil in the pan over a medium heat. Add the cauliflower rice and saute for 3 minutes.
Add the cooked chicken and other veggies and eggs back to the pan.
Add the soy sauce and sesame oil.
Saute for an additional minute or two until the sauces are evenly distributed and everything is warmed through.
Serving size: 1.75 cup
21 Day Fix Container Equivalents for a 1.75 cup serving: 1 red, 1 green, 1 spoon
I love a good stir fry because it is a great way to use up vegetables I have in the fridge and there is something so comforting about the warm tasty sauce covering all of the veggies and rice or quinoa. You can also make this dish low carb/no carb by skipping the quinoa or rice all together!
If you have a few staple sauces in your pantry a flavor-packed stir fry takes only about 30 minutes to whip together. You can even make the sauce a head of time and store it in your fridge. I store mine in a mason jar and just give it a good shake to combine everything before using it.
My tip for you if you are going to make a stir fry – cut and prep everything before starting to cook. All of your ingredients don’t need that much time in the pan so having everything chopped and ready to throw in will keep you from over cooking ingredients or burning anything. I also make my quinoa (or rice) and toast my sesame seeds in advance. Using leftover quinoa or rice from a different meal works great too!
I will always admit it when I fall off track and splurge more than I should or miss a workout.
So here I am, admitting that I have NOT been good these past 3 days. I had a jam packed weekend filled with family, friends, food and fun and I am not going to beat myself up over it, we are all human and need to enjoy our lives. The important thing is that we are able to pick ourselves back up and get back into our routine. One bad weekend won’t sabotage all of your hard work unless you let it!
This morning I dragged myself out of bed and pushed play on Total Body Cardio and I am SO glad I did! I find when I workout in the morning I am much more alert during the day and don’t feel that crash around 3pm where all I want to do is take a nap. My nutrition stays on point as well because I don’t want to ruin the hard work I put in earlier in the day and my body craves the right foods, including my daily shakeology. Today I had one of my favorite combos – chocolate peanut butter 🙂
As the weather begins to (finally) get warmer here in Boston I find myself moving away from hot lunches to craving something light yet filling that will give me the energy I need to power through my afternoon.
I have recently been cooking a large batch of quinoa and using it throughout the week in various recipes. I love to add it to my salads because it gives me that little boost of energy from the carbs that I always need right around 1pm.
I go through phases where I eat a ton of salads and then have no desire for one all of a sudden. Does that happen to anyone else out there?
My salads tend to have less of the leafy greens and more chunky vegetables such as tomatoes, cucumbers, squash, zucchini, etc. I really hate when I get a salad and it’s all lettuce! And no salad of mine is complete without goat cheese. It’s so creamy and tangy and a little bit goes a long way!
What are your favorite salad ingredients? Leave a comment, I always love being inspired by new recipes and ingredients!!
21 Day Fix: Dijon Grilled Chicken and Quinoa Salad
Author: Emily Goodman
4 boneless, skinless chicken breast
Garlic powder, to taste
Onion powder, to taste
Black pepper, to taste
4 tablespoons Dijon mustard
4 cups baby spinach
2 cups cherry tomatoes, halved
1 cup of cooked quinoa
1/4 cup goat cheese, crumbled
Spray a grill pan with olive oil or coconut oil spray and heat over a medium heat.
Season your chicken breast with garlic powder, onion powder and black pepper on both sides.
Spread 1/2 tablespoon of Dijon mustard over each piece of chicken on top of the seasonings. Place the chicken, mustard side down, onto the grill or grill pan. Grill for 3-5 minutes until nice dark grill marks start to form.
While the first side of the chicken is grilling, spread more Dijon mustard on the other side of the chicken.
After 3-5 minutes, flip the chicken and continue to grill for an additional 3-5 minutes until the entire piece is cooked through and no longer pink in the middle.
Divide the baby spinach, tomatoes, and goat cheese into bowls. Top each with 1/4 cup of cooked quinoa and the grilled chicken.
I always serve my dressing on the side in case I don’t want to use it all! And for this recipe I used an organic balsamic vinaigrette.
And it might hit 60 degrees in Boston today! Finally an end to all this cold and miserable weather. To me, that is a reason to celebrate and tonight I am going out with a group of friends to The Vault in downtown Boston to see Jason Cardinal perform. Jason is a super talented one-man-band that we first saw perform in Newport, RI last summer. Check him out…you might see him on America’s Got Talent one day soon!
A new month with Beachbody means new promotions on some of their very best products. For the month of April don’t miss out on your opportunity to snatch up these very popular and effective programs, all including Shakeology of course 🙂
I own PiYo and it is one of the HARDEST workouts I have ever done. I never thought a workout using only body weight and low impact moves could be so effective but if you are looking to totally change the shape of your body and tone up this is the program for you!
If you are interested in any of these programs feel free to email me at ?emily.goodmanBB@gmail.com or leave a message in the comments section of this post. I would love to help you get started with a program to help you reach YOUR goals.
Today’s chicken salad recipe is adapted from one of my very best friends recipes. She is a new Beachbody coach on my team and is jumping right in helping others reach their health and fitness goals and I could not be more proud of her!!! This is a great healthy alternative recipe compared to store bought chicken salad and it uses NO MAYO! I promise you the consistency of the chicken salad you know and love is still there even without it.
For this recipe I used a store bought rotisserie chicken but you could boil chicken breasts and shred them or make pulled chicken in the crock pot for this as well. I also did not measure out the quantity of Greek yogurt and spices because this is a personal preference based on your tastes.
This makes a LARGE batch of chicken salad so when it came time to eat I measured it out in my red21 Day Fix container and placed over a spinach and tomato salad with a side of balsamic dressing.
Leave me a message if you try this recipe out – I love hearing from ya!
Greek Yogurt Chicken Salad with Grapes and Celery
Author: Emily Goodman
1 cooked rotisserie chicken, skin removed
Plain Greek yogurt, to taste (I used between 1 cup – 1.5 cups)
Poultry seasoning, to taste
Black pepper, to taste
3 celery stalks, diced into small cubes
1 cup of red grapes, halved
Lemon juice (optional)
Pull all of the cooked chicken off of the bones and place into a large mixing bowl.
Add in plain Greek yogurt until you get a consistency you like.
Add enough poultry seasoning and black pepper for your personal taste.
Mix in the diced celery and grapes.
Add a squirt of lemon juice (optional) for a little flavor boost.
21 Day Fix Container Equivalents for a 1 cup serving of chicken salad: 0.5 green, 1.5 red, 0.5 purple