How to Cut Up a Whole Chicken

Even though chicken is one of the greenest and most economical animial protein sources when my family switched to eating organic meats we wondered if we would be able to afford $6.99/lb for chicken breast. One way we flip the bill is buying whole chickens in bulk at $2.38/lb, and then cutting them up at home. I have tried several ways of cutting up chickens and had it down to under 9 minutes per bird, I came across this video and after a few times had it down to under 5 minutes per bird.

There are a few things that I do diffrentley. I de-bone the chicken breast, Lori likes me to pound these flat for cuttlets. Also. I pull the tenders off the back of the breast to make chicken fingers of the kiddos.

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It Has Been Good, Great, and Down Right Ugly…..I’d Say “I do” again.

It has been 9 years with this wonderful woman.

We have had our ups, downs, and rock bottoms but I thank God for partnering me with her, and I’d say “I do again.”

Our 9th anniversary was definitely an up. We started the day out by dropping the girls off at Nanna’s, and next we were off to the taco spot in our old neighborhood. This spot has significance because we found this place before it was “cool.” It has the best $.99 tacos, and is located in a bad part of East Nasty or East Nashville (over the river and trough the hood to East Nasty you go). East Nashville is a place where young artsy type of people live, it is a bit rough but has a ton of character. The neighborhood continues to grow with boutique restaurants which brings the “foodies.” These foodies found our taco shop and it was given rave reviews in a local “foodie” publication. When we went back one day we walked in and it was packed with tattooed gringos. This place is usually pretty empty and if anyone is there, they are Hispanic. It was a “what the heck” moment. It was no different on our anniversary, packed with tattooed gringos, not that I’m not happy for the owners. I’m sure the up-tick in sales is welcome, it’s just that I worry about this place loosing its heart and becoming……..well, American…….oh well….

We almost always cook out for celebrations so next we were off to gather all of our supplies. On the menu was crab legs (Lori always wants some crab legs), steak, chips, and margaritas.

When we got back home it was still pretty early, and we were stuffed from all the tacos we had eaten, so we decided to go for a walk to work them off. Lori needed some pictures of some native plants to study, she is an artist. It really is nice to slow way down, and investigate God’s creations.

While we were out a storm started to roll in, so we retreated back home and poured some drinks and set up to watch the storm on the front porch. This plan was ruined by driving rain, so we were forced to retreat, again, into the house and watch the storm from the front room.

The storm passed and it was time to grill. Steak was seasoned with GritFuel’s All-Purpose Seasoning and cooked over direct heat to med-rare. To grill crab legs you’ll need to pierce the shell in a few spots, then grill over direct heat for about five minutes on each side. I’ll be sharing the margarita instructions in the next couple of days, so stay tuned.

Bit of a flare up. One thing I love about the Weber is: close the vents and crises diverted.

What is your must have food item when you cook for a celebration?

Sage Stuffed Chicken

This dish is one of my favorites, it is light, and fresh, yet gooey with a just the right amount of kick.

Instructions:

• 4 Boneless Skinless Chicken Breast
• 4 Slices of Smoked Gouda
• 8 Fresh Sage Leaves
• Salt
• Pepper
• ½ cup Extra Virgin Olive Oil
• 1 tbsp. Fresh Sage (minced)
• 4 Cloves of Garlic (minced)
• ¼ tsp. Ground Cayenne Pepper

Place chicken inside a plastic grocery bag, or use plastic wrap to cover the chicken breast. Using a meat pounder, or a rubber mallet whatever you have in the tool box to do the job, pound the chicken evenly as flat as you can without tearing the meat. Next place a slice of gouda inside the chicken, then roll the sage between you index finger and thumb crushing the sage and releasing its extracts, place the sage on top of the cheese. Fold the other half of the chicken over closing the breast. Season the breast with salt and pepper.

(The chicken breast in the back is a great example of what not to do. If this happens suture the breast with tooth picks.)

In a large skillet add the oil, minced sage, garlic, and cayenne pepper to a small pan cook over medium heat for about 3 minutes. Reduce heat to low and cook chicken until done, inside temperature should be 165F.

An Additional Tip: Make a double batch of the oil mixture and toss with some pasta for the side.

Remember food is only good for you if you can eat it!
-Nate

EWG’s Latest Sunscreen Report

Summer is here in Tennessee this means afternoons and weekends at the pool, hiking, fishing, gardening, and just being out doors when ever possible. As most active people being outside is a big part of my family’s life, which means sun protection is also a big part of our lives. We were running out of sunscreen a few days ago which led me to investigate what sunscreen should I be using. The EWG has a new report out on sunscreen it is rather educational it is full of information on government regulations or lack there of, what to look for and look out for in your sunscreen, and 184 approved brands.

Needless to say I was really surprised to read about  the difference between UVB and UVA rays, skin cancer on the rise, marketing tricks to get us purchase sunscreens that don’t offer proper protection and may actual increase the risk of skin cancer, and other dangerous products that are on the market. You can read the whole report on the EWG’s 2013 Guide to Suncreens it’s worth reading.

Weekley Workout 2013.06.16

I know that I stated last week I’d be changing the track routine, but I didn’t make it to Thursday night’s workout, due to an over heating car that I spent most of the afternoon fixing. Life is always getting in the way, being a grown-up is such a drag.

2013.06.16 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.17 – Insanity’s Pure Cardio & 5k Run
2013.06.18 – Insanity’s Cardio Power and Resistance & 5k Run
2013.06.19 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.20 – Insanity’s Plyometric Cardio Circuit & Track Work
2013.06.21- Insanity’s Pure Cardio & 5k Run
2013.06.22 – Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down

How is your workout plan going?

Adobo Marinade

This marinade is sure to add sweet smokey heat to your street tacos this summer; use it on chicken, beef, or steak. Make a double batch, and use the additional for a condiment. It will keep in the refrigerator for about two days.

Instructions:

• 4 Oranges
• 1 Can of Chiles in Adobo
• 1/2 Cup White Cooking Wine (plus more for drinking)
• 1/2 of a Yellow Onion (diced)
• 6 Cloves of garlic (minced)
• 1/4 Cup Lime Juice
• 2 Tbsp Tomato Paste
• 2 tsp of Dried Oregano
• 1 tsp of Ground Cumin
• 1 tsp of Coarse Salt
• 1 tsp of Black Pepper
• 1 tsp of Chile Powder
• 1 tsp of Hot Pepper Sauce

Remove half the zest of an orange in strips. Juice the oranges to get 3/4 of a cup, if there is any orange left over you should eat it. Seed the chiles, if you want added heat leave some seeds, but not a lot.

Next add all the ingredients to a pot and bring to a roaring boil. Reduce the heat and simmer until the sauce is reduced by half, probably about 15 minutes. Allow to cool then throw out the orange zest. Pour the mixture into a blender and liquify. At this point you can use it right away, or cover and place in the refrigerator.

Remember food is only good for you if you can eat it!!

INSANITY FIT TEST #2 06.10.2013

Here are the results to my second fit test to this round of INSANITY. If you have ever done INSANITY you know the Fit Test in itself is a monster to complete.

Exercise	Fit Test #1	Fit Test #2
Switch Kicks	113	124
Power Jacks	52	59
Power Knee	90	93
Power Jumps	35	45
Globe Jump	7	8
Suicide Jump	13	17
Push-up Jack	22	23
Low Plank Oblique	50	59

 

If you are doing/have done INSANITY what were your results?

2013.06.09 Weekley Workout

Sorry I meant to publish this yesterday, but got distracted by life. Last week I really suffered through my track program I felt like I was just leaning forward and forcing my legs to keep up so this week I’ll repeat, and next week step up the intensity.

2013.06.09 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.10 – Insanity’s Fit Test & 5k Run
2013.06.11 – Insanity’s Plyometric Cardio Circuit & 5k Run
2013.06.12 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.13 – Insanity’s Pure Cardio & Track Work
2013.06.14 – Insanity’s Cardio Pwoer and Resistance & 5k Run
2013.06.15 – Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down

How is your workout plan going?

My Birthday Weekend

When we have some time one of my family’s favorite things to do is to explore the small towns of Tennessee, and see what they have to offer. On my birthday weekend we headed down to Bell Buckle, TN located in beautiful Bedford County. Bell Buckle is a small town known for its antiquing, rolling landscape, and artisan community. We found it not to be lacking in any shape or form, the landscape was beautiful and the air was filled with honey suckle which engulfed the car as we drove to our destination. When we arrived at Bell Buckle we instantly knew we had arrived somewhere that was authentic. It is exactly what you would expect of a small southern town; large southern homes with manicured lawns, small boutique shops who’s stone thresholds were worn down from over a hundred years of patrons passing over them, a bed and breakfast, town cafe which was on an hour wait at 2 o’clock in the afternoon, ice cream shop, and full of southern hospitality. If you are interested in visiting Middle Tennessee I would definitely recommend you make Bell Buckle one of your stops.

Eating at the Bell Buckle Cafe

Afternoon Ice Cream

Art in the City’s Park

The Loot

2013.06.02 Weekley Workout

I stained my back on Thursday, ouch! I skipped working out Thursday night, and Friday, so I’ll be repeating last week’s track workout.

2013.06.02 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.03 – Insanity’s Cardio Power and Resistance & 5k Run
2013.06.04 – Insanity’s Pure Cardio & 5k Run
2013.06.05 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.06 – Insanity’s Plyometric Cardio Circuit & Track Work
2013.06.07 – Insanity’s Cardio Pwoer and Resistance & 5k Run
2013.06.08 – Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

• (1.5) Mile Warm-up
• (14) 200 @ 0:53 Splits
• (2) 1600 @ 2:03 Splits
• (1) 800 Cool Down