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CROSSFIT FLATHEAD

UPCOMING WOD'S & BLOG

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Rest Day Recipe

Watermelon, Feta, and Mint Salad

6 cups watermelon, cubed

3/4 cup crumbled reduced fat feta cheese

1/4 cup red onion, thinly sliced

1/4 cup fresh mint, chopped

1/2 tbsp olive oil

Salt and pepper to taste

Makes 6 - 1.5 C servings

Macros:

13g CARBS 3g FAT 5g PROTEIN


Quote of the week:

“As we express our gratitude, {to our soldiers}

we must never forget that the highest appreciation is

not to utter the words, but to live by them.”

-John F Kennedy

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Rest Day Recipe

Apricot Chicken Lettuce Wraps

Created by: Emi Mraule, Black Iron Nutrition Coach, @emimraule

Macros for four servings:

Protein - 24g

Carbs - 23g

Fat - 12g


Quote/focus of the week:

“Success is measured by your discipline and inner peace.”

-Mike Ditka



  • crossfitflathead

Rest Day Recipe

HONEY SESAME CHICKEN

Recipe courtesy of purewow.com

1 pound skin-on chicken thighs

Kosher salt and freshly ground black pepper

⅓ cup chicken broth

3 tablespoons soy sauce

3 tablespoons honey

1 tablespoon sesame oil

1 tablespoon grated fresh ginger

2 garlic cloves, minced

1 tablespoon vegetable oil

Directions:

1. Preheat the oven to 425°F. Season the chicken with salt and pepper. In a medium bowl, whisk together the chicken broth, soy sauce, honey, sesame oil, ginger and garlic.

2. In a large oven-safe skillet, heat the oil over medium heat. Add the chicken to the skillet, skin side down, and sear until evenly browned, about 5 minutes. Flip the chicken skin side up.

3. Pour the broth mixture into the skillet and bring to a simmer over medium-high heat for 2 minutes. Transfer the skillet to the oven and cook until the sauce has thickened and the chicken is fully cooked, 15 to 17 minutes.

Serve with roasted or steamed broccoli and cauliflower rice or white or brown rice.

Macros for the chicken:

377 calories

26g fat

16g carbs

20g protein


This week's focus/quote:

“Optimism is the faith that leads to achievement.

Nothing can be done without hope and confidence.”

-Helen Keller