Recipe of the Month
Crispy Baked Chicken Nuggets
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients:
1-pound boneless skinless chicken breasts
1 ½ cups Panko Breadcrumbs
Non-stick cooking spray1 teaspoon salt1 teaspoon black pepper
1 teaspoon paprika
2 teaspoon garlic powder
1 teaspoon cayenne pepper
2 large eggs
2 tablespoons milk
Instructions:
Preheat oven to 400˚FCut chicken into bitesize cubes
Add panko breadcrumbs to a large baking sheet in an even layer and lightly spray with cooking spray
Bake panko breadcrumbs for 2 minutes
Stir breadcrumbs bake for another 2-3 minutes
Transfer breadcrumbs to a medium bowl, mix in spices, salt, pepper, garlic powder, paprika, and cayenne pepper. Set aside
In a separate bowl whisk milk and eggs together.
Spray baking sheet with non-stick cooking spray
Dip each chicken cube into egg and milk mixture then into the breadcrumb mixture with tongs and place evenly on baking sheet
Spray tops of dipped chicken cubes with cooking spray
Place in oven for 10 minutes
Pull chicken out and flip the chicken overPlace chicken back in the oven for 5 to 10 minutes
Pull out and let cool and enjoy with your choice of dipping sauce
These can be refrigerated for up to 4 days and rewarmed (best rewarmed in the oven to keep them crispy) or you can freeze for 2-3 months!
Movement of the Month
Push-ups
Fast and effective for building strength
Easily modified
Helps build your core
Strengthens your upper body muscles
Improves posture
To do a basic push up:
Start kneeling on the floor and bring your feet together behind you.
Bend forward to position yourself with your palms flat on the mat, hands shoulder-width apart, fingers facing forward, or hands turned slightly in (however you are most comfortable).
Your feet should be together behind you.
Your back should be flat. Keep your abs pulled in. Slowly lower your body toward the floor. Maintain a rigid torso and keep your head aligned with your spine. Don’t let your low back sag or your hips hike upward.
Continue to lower yourself to the ground. Your elbows may flare out during the downward movement. (The lower you get the more strength you are building.)Press upward with your arms. Continue pressing until your arms are fully extended at your elbows and you’re back at the top of the pushup position.
Repeat the downward movement. Start with 10 pushups, or however many you can do with proper form, and work your way up as you build strength.
Alternative: If you feel you cannot do a push-up with your legs extended, try to put your hands on something immobile, such as a table or your bed, this will take some of the tension off your upper body.
Focus on your form and your strength will come!
Monthly tip!
“All big things come from small beginnings”
— James Clear
Small things add up, one step in the right direction can and will get you to your goal.
You have to start somewhere
Be patient with yourself
Be kind to yourself
Enjoy the process