Categorized as: Nutrition

Diesel Eats – Chicken Chili Verde

What’s up, Tribe!

Thanks for tuning in to “Diesel Eats”… we hope to have more episodes

detailing easy, healthy and inexpensive recipes… so stay tuned!

“Chicken Chili Verde”Credit: Centennial Kitchen ‘Instant Pot Recipes’ Magazine
Serves 6

2 pounds skinless, boneless chicken breasts (cut into 3/4” cubes)
1 TSP sea salt


1 TBSP EVOO
8 tomatillos, husked, rinsed and quartered
3 poplano peppers, seeded, ribs removed and roughly chopped
2 four OZ cans chopped mild green chiles, drained
1 serrano or jalepeno pepper, roughly chopped
1 CUP red onion
3 cloves garlic, peeled and minced
1 TSP ground cumin
1 TSP dried Mexican oregano (or plain oregano)
1 CUP sodium-free chicken stock

Toppings/additions:
1 CUP cilantro, roughly chopped
Flour tortillas, warmed
Lime wedges

Preparation:

1 – Season cubed chicken with salt.  Select SAUTE and adjust t

o NORMAL if using Instant Pot or saute in medium-high heated pot (select a pot large enough to cook soup or use skillet and have Crockpot ready for next steps).  Add oil to pot/pan, add chicken (in small batches) and cook for about 3-5 minutes or until browned on all sides.  As chicken is browned, remove with slotted spoon and place in a bowl.  Press CANCEL.

2 – If using Instant Pot, select SLOW COOK setting, if using large pot or Crockpot, select SIMMER or “4 Hour” cooking setting.  Add the tomatillos, chiles, serrano/jalepeno, onion, garlic, cumin, oregano, and chicken broth to pot. **Add cooked chicken also or see 2B below**
2B – FOR HIGH PRESSURE ON INSTANT POT:
Cook at high pressure for 10 minutes.  When cooking is complete, use a natural release
to depressurize.  Use an immersion blender to blend the soup.  Add chicken to soup and
stir to combine.

3 – Cook for 4 hours.  Using slotted spoon stir and mash up whole chunks of tomatillos.

4 – Serve with warm tortillas, lime wedges and cilantro.

 

Nutritional Breakdown:
Per Serving

256.6 calories
5.6 g FAT
40.2 g PROTEIN
11.1 g CARBS

PLUS 1 SMALL (6-7” round), FLOUR TORTILLA:


90 calories
2 g FAT
3 g PROTEIN
17 g CARBS

Cost Breakdown:
2 lbs chicken = $6
8 tomatillos = $2.87
3 poplano peppers = $3.15
1 serrano pepper = $0.07
1 small red onion = $1.99
1 box chicken stock = $2.79
1 pack tortillas = $1.59
***I Used EVOO, salt, cumin, oregano from my pantry, plus we DID NOT use cilantro or limes when we made this.  Include $5-15 extra if purchasing additional spices/oils/herbs.



TOTAL COST: $20.86


Final Thoughts:
This recipe will definitely be repeated in our kitchen.  If you enjoy a little spice, this soup is about a mild-medium to medium level spiciness.  Leaving the seeds and ribs in the poblano and serrano peppers will certainly kick up the spice level.  

 

5 Nutritional Tips to navigate the holidays

The holidays are upon us, and that means a few things; family, friends, feasts, and fear…the fear of unwanted weight gain and the feelings that go with it.  Every year millions of Americans work hard during the year to get in shape, only to approach the holidays and have all their results erased within 6 weeks because of a smorgasbord of dinners and desserts.  It does not have to be like that.

Luckily, unwanted weight gain is not something that has to happen and it doesn’t mean you have to miss out on the indulgences and company of those you love (moderation, not elimination).  It takes a few tricks and some conscious effort to help stave off the holiday season flub and keep your physical, and emotional, progress moving forward.

I am here to help you navigate that dinner spread and successfully conquer the dessert demons at your next family/work holiday function.  Remember, you are in control, not your family friends or food, and you have the ability to not only avoid the holiday weight gain, but use the foods you eat in your favor.  Let’s get started.

  1. Stay Active

You know in advance what parties or festivities you will be attending, so plan when you will get your workout in.  This does not have to be your regular routine, but even a 20 minute workout each day will help keep your metabolic rate up and ready for the increase calories coming its way.  Go for a short walk with a spouse, kid, family member after each meal, short bodyweight circuits in the living room (kids will join in), going for a run that alternates sprints with light jogs, jumping rope, or a short weight circuit in a hotel or globo gym.  You do not need an hour, a fancy gym, or to even leave your house.  Carve out 20 minutes a day, and stay in your workout routine.

  1. Limit drinking calories

Did you know a single glass of orange juice has 110 calories in it, 26 being carbs (sugar).  For most, that’s between 9-13% their daily caloric intake. Juices, soda, teas, and alcohol can lead you to ingesting over 1200 calories, without ever filling up your stomach with the foods you need to deliver the macro and micronutrients your body needs to function properly.  If you do indulge the alcoholic beverage, limit it to light beer and clear liquors with clear mixers.  You can also try to only drink 1-2 alcoholic drinks at dinner, sipping slow and not gulping them down.  For every alcoholic drink consumed, aim for 2 glass of water.  Another tip is to have a water bottle or jug filled with water that you will drink out of between meals, so you are not consuming liquid calories while “grazing”.

  1. Keep track of what you eat

Most of us are too enamored with hosting family, reminiscing with family, and watching holiday parades and sports games that it is burdensome to track what you eat.  What if I told you an easy way to track your food, and it requires no new equipment.  Reach in your pocket, unlock your phone, and snap a photo, not of the dog silly, of your plate.  An easy to track your intake is to simply snap a photo of the food you are eating, and evaluate the pictures throughout the day, to help see the holes in your macro intake as you go on.  Have a picture of a plate of crackers and cheese after lunch?  Your dinner plate should be higher in protein and lower in fats.  Your photo album is your friend this holiday season, not just for family photos but for your nutritional survival.

  1. 3P method (Proper Plate Portioning)

Proper portioning of your plate is a vital nutrition technique, but is even more vital when excess calories are abundant.  Aim to build your plate in a way that puts more emphasis on meats fats and greens and is filled in with carbohydrates.  An example of this would be to grab some vegetables first, then turkey, followed by a side of starch (potatoes, bread, pasta, etc).  With this plate portioning, size of portions come in to play.  A good rule of thumb:  For proteins, men should aim for two palm size portion size and women aim for one palm size portion.  For carbohydrates, men should aim for two cupped hands and women for one cupped hand portion size, and for fats, men should aim for two thumb size portions and women one thumb size portion.  Doing this quick glance each meal will help keep you in line with your regular body needs.

  1. Don’t Stress the small stuff

Stress can hinder digestion, which will lead to nutrient absorption and body dysfunction.  Do not let what you are eating, or what you are eating, stress you out.  This time of year is meant to be a time where you have fun with family and friends, so go ahead and have fun.  What was laid out above is just some tips to help keep you on track with your progress, not an end all be all.  So remember, be conscious of what you’re eating but don’t be obsessed.  Have fun, stay active, and know your progress is not made or ruined in a day or week.

Have fun and snap that pic to post on instagram and facebook, hashtag your good times up, and enjoy this time off. Stay safe everyone!!

Nutrition Basics with Chris Wessler

Many of us are on a journey to create “the best me ever”.  We go as hard as we can in the gym.  We put the work in, spill the blood and tears, yet still often miss the mark we are shooting for.  The reason this happens is due to the fact that no matter how hard we go on the gym floor… “You cant out train a bad diet” . We’ve all heard that a million times.  The problem most of us face is tat we are un aware that we aren’t fueling our bodies with the proper Nutrition or simply, we have no idea where to even start.

We are constantly flooded with garbage media, usually selling some type of miracle product or see the newly popular IG models that claim to eat whatever they want and still look ripped.  We here of someone that tried some crazy new diet and was shredded 3 weeks later.  Here is the truth…  There are many ways to obtain the look and performance goals you seek.  Like the saying goes, “there’s more than one way to skin a cat”.  But before we can adopt an aggressive plan, we really need to have a solid grasp on the basics of nutrition.

In todays Total Human Performance Project show we dive into some of the basic question we hear throughout the week.  While basic, the answers to these questions are vital in laying down a sound nutrition plan.  Below is the video recording and the audio version.  There is a bit of a lag on the video as we recorded it live.  Have a listen and let us know if you have any questions.