Skip the Double Cheeseburger This Labor Day!

Think Labor Day food consists only of heavy BBQ food like double cheeseburgers and chili cheese dogs? Well, my tia came up with a healthy alternative- lightly fried and baked chicken cutlets! You can serve it next to sweet potato fries or fresh corn on the cob. Or you can dress it up like the picture to the right with lettuce and super yum avocado! Baking can be just as tasty as deep frying and barbecuing. Read on for the chicken recipe and the salad ingredients!

Total time: 40 mins                  
Prep time: 20 mins
Cook time: 20 mins
Recipe Serves 4

Fierce Ingredients:

-10 slices whole grain bread (WITHOUT CRUST)

-1 tbs minced fresh thyme leaves

-1 tsp of grated lemon zest

-kosher salt

-black pepper

-1 cup of Arrowhead Mills Multigrain Pancake and Waffle Mix

-1/2 cup egg whites (beaten)

-4 boneless skinless 6 oz. chicken breast

-1/2 cup vegetable oil (for light frying)

Prepping: 

1. Make the bread crumbs! Break crustless bread into small pieces. Now, dry it out by placing the small pieces on a microwave-safe plate and microwaving them for 1 minute. When the pieces cool down, crumble into crumbs. Mix in chopped thyme, lemon zest, a pinch of kosher salt, and a pinch of pepper.

2. Pound chicken breasts to an equal thickness.

3. Place pancake mix, egg whites, and the bread crumbs in three separate shallow dishes.

4. Pat chicken until dry. Season as desired with salt and pepper.

5. Dip each breast into pancake mix and shake off any excess. Next, coat chicken breasts with egg whites. Allow excess to fall back into bowl.

6. Finally, coat chicken in the bread crumbs. Lay on wax paper when fully coated.
7. Make sure to preheat oven to 350 degrees F.

Cooking:

1. Put large skillet/pan over medium heat and add vegetable oil.

2. Cook chicken without turning for about 2 minutes or until golden brown. Turn chicken when ready. 

3. Cook equally on the other side. Repeat with remaining chicken. 

4. Lay chicken on a paper towel lined plate to drain. 

5. Place all chicken in baking pan. Bake about 6 to 8 minutes (or until firm.) 

6. When baking is complete, serve next to desired side dish(es)!

Calories for 1 cutlet: 165 calories

My Tia's Labor Day Salad:

-4 cups Fresh Romaine
-1/2 Avocado
-1 Mozzerella String Cheese Stick
-1/2 Small Tomato
-Desired Light Dressing
Total calories of Tia's Salad (with 2 cutlets): Approx. 525 calories

I'd say it's a win.

Happy Labor Day to y'all!

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

Jogging Tips For Joggers and Non-Joggers!

I start two days out of the week with a 30 minute jog around the track at my local park. And, over the span of my fitness journey, I have acquired some jogging tips that I wish to share with all of my fierce followers. (Joggers and non-jogger are both included!) Read on for more!

1. First and foremost, remember to always consult a trusted medical physician before undertaking exercise/diet regimes! You need to know how much you can handle emotionally and physically in order to achieve the maximum benefits.

2. Never say you cannot exercise because you can't afford a gym membership! Your local public park is like a free gym membership! So, stop the excuses and get your running shoes on already!

3. Bring water- ALWAYS! If I'm going on a 30 minute jog, I make sure I bring a bottle of ice cold water to keep hydrated. Rule of thumb says you should drink 4 to 6 ounces of water every 20 minutes during your runs. This prevents dehydration!

4. Know when enough is enough! You should feel a little breathless, but you should not feel overly breathless. Additionally, if anything pains you while exercising, take a moment and understand the origin of the pain. Consult medical attention accordingly or stop exercising and take a break. Come back to it after a day or two of recuperation.

5. Pick the right clothes, and wear them appropriately! If it's colder, wear a jogging jacket and long pants. If it's hotter, wear shorts and a tank top. Remember to wear sunblock to protect your skin! A cap is also helpful in keeping UV rays off your face. Also, sunglasses protect your eyes. Plus, they make you look really cool.

6. Pick the right shoes! Light mesh sneakers are in right now. They are light, flexible, and offer great support. Plus, they come in some super cute styles and colors. I might add that this is my favorite part about jogging.

7. Get the right playlist! Your favorite music can pump you up during your workout sesh. Make sure you remain alert while exercising though! I would suggest taking out you earplugs while crossing streets. And, while parks tend to be safer areas to run, you still have to be careful! Personally, I have one ear to listen to my favorite tunes and one ear to listen to my surroundings.

8. Attention Non-Joggers: Not a jogger? I suggest going for a brisk walk until you can work your way up to jogging. After that, try running. Find the right pace for you, whether it be walking, jogging, or running. They all contribute to building strong muscles and bones, burning calories, and improving cardiovascular fitness!

That's all the jogging tips I have for now! I hope I have inspired you to get moving!

Good luck!

xoxo,

Kelsey

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!
Follow @fffblogger

Multigrain Blueberry Pancakes Recipe!

Add some insta cuteness by having Pac-Man gobble up the blueberries!

Made fiercely by Kelsey

Makes 2 servings
Suggested Serving Size: 3, 5" pancakes
Calories per serving: 420

Fierce Ingredients:
-3/4 cup Arrowhead Mills Multigrain Pancake & Waffle Mix

-1 tbsp. Vegetable Oil

-1/4 cup egg whites
-1/2 cup plus 2 tbsp. Almond Silk Milk

-1/2 cup blueberries
-1/2 cup sugar free syrup (drizzle after cooking)

Directions:

1. For fluffy pancakes, beat egg whites in big bowl.

2. Add in Almond Silk Milk and vegetable oil in same bowl.

4. Add in pancake mix.

5. Stir all ingredients until lumps disappear. DON'T stir too much!

6. Cook on a preheated (375°F - 400°F) lightly oiled griddle/pan.

7. While on uncooked side of pancake, add in blueberries as desired. 

8. Turn when bubbles form on surface and edges begin to dry.
9. Plate pancakes. Top with sugar free syrup and other desired toppings.

*Thicker pancakes= less liquid. Thinner pancakes= more liquid.*

Add fresh blueberries on top of cooked pancakes for a decorative look! If you'd like, stir in 1 tsp. vanilla, 1/2 tsp. ground cinnamon, and/or 1/4 cup chopped almonds in the mix prior to cooking!

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!
Follow @fffblogger

Ice Cream vs. Frozen Yogurt: A Sweet Food Review!

So, last weekend I faced the ultimate dilemma one can encounter on the boardwalk. Should I have ice cream or frozen yogurt? Which one did I pick? Drum roll, please... FROZEN YOGURT! Really, it's a no brainer! It's a lighter option. No, I am not saying frozen yogurt has no sugars whatsoever. But, I am saying it has less fat, and typically less sugar than ice cream. And, they taste virtually the same! The only difference seems to be the nutritional gap between the two. Let's compare...

2 Cups of Generic Ice Cream
Calories: 579 cal.
Total Fat: 32 g

Sugars: 61 g

2 Cups of Kohr's Frozen Yogurt

Calories: 128 cal.

Total Fat: 0 g

Sugars: 28 g

My frozen yogurt was bought at Kohr's Frozen Custard, Inc. (located on Point Pleasant's boardwalk in NJ). It only has 8 calories per ounce and wait for it- NO FAT! So, you can say that I savored my sweet strawberry frozen yogurt twistee without an ounce of guilt. Plus, it was pretty! Choose from a variety of flavors including peanut butter, pistachio, and blueberry! Skip the waffle cone for an even lighter option.

Remember, I am not saying not to eat ice cream. Life without the "real stuff" every once in awhile is downright miserable. Ice cream is an occasional treat, but for those times you want to keep it light, frozen yogurt is your ticket to fierceness!

5 fierce stars for this fierce frozen yogurt dessert!
★★★★★

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!
Follow @fffblogger

Fierce Tip #3: Eat Pizza (The Right Way!)

Multigrain Pizza with Low-Fat/Sodium Cheese & Broccoli

Here's an eyeopener for a lot of people. You can eat cheese. Heck, you can eat bread. Whoa, you can eat bread! Neither is detrimental to your diet. In fact cheese is high in protein and calcium. And, those dreaded carbs everyone wants to avoid? Well, based on a 2,000 calorie diet, 45-60% of your caloric intake should be from carbohydrates. Why? Carbs are the body's preferred type of energy- fast energy. Plus, whole-grains give you necessary fiber.

So, why does pizza get a bad rep? It all comes down to quality. Yes, pizza can be super fattening and very unhealthy if done the wrong way. Majority of cheeses are high in sodium, saturated fats, and cholesterol which can lead to heart disease and high blood pressure. White bread offers little to no nutritional value. And, more times than not white bread is processed.

And, this is why you need to order pizza the right way. Many restaurants and pizzerias are now offering healthier choices. Choose multigrain crust and low-fat and low-sodium cheeses instead. Also, consider adding a fresh veggie on top. Veggies add vitamins and nutritional value to your pizza! My personal faves includes broccoli, mushrooms. fresh garlic, onions, and red peppers. I would try and steer clear of bacon and sausage, as that only adds to the total fat. Trust me, the veggies will not only suffice but satisfy!

Greek Pizza
(Multigrain crust, feta cheese, tomatoes,
olives, arugula, onions, light balsamic drizzle)

It also comes down to... potion control! Having two slices of pizza once a week is not going to damage your waistline. If you eat nothing but pizza every day for dinner, that's another story. Hey, I wish I could eat pizza every day, but everything must be eaten in moderation, hence balanced diet.

An extra fierce tip to eating pizza that I have acquired as of late is blotting. Yes, taking a paper napkin and slightly blotting before you gobble can save you calories and unwanted fat. Studies say it shaves only 36 calories, but I think the most beneficial part is the fat that is removed. I'd rather it be on a napkin than in my arteries! For the best blotting, simply lay napkin on top of warm pizza. The "pizza blot" does not work on cold pizza since most of the fat has been absorbed already. If you do it on steaming hot pizza, however, the cheese will stick to the napkin which is quite unpleasant. Let the pizza cool off, but not too much, before blotting.

Pizza is a dish best served without the guilt. If you follow the above tips, I assure you there will be no guilt, just delicious pizza. As for this teenage girl, she will not be giving up pizza anytime soon. And, why should I when pizza can be fiercely healthy?

Well, that's all I have for today's fierce tip. Peace... 

-a! Get it?

I'm a cornflake.

Continue being fierce.

-Kelsey

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

Yoga Pose of the Day: The Tree Pose

Tree Pose on the Beach
Note: Place foot ABOVE or BELOW the knee.
Here it is slightly above the knee.

The Tree Pose Benefits:

• Stretches: thighs, groins, torso, and shoulders 
• Strengthens: ankles and calves 
• Tones: abdominal muscles 
• The Big Benefit: Balance and coordination!

Betcha didn't know...

The Tree Pose is known as Vrksasana (pronounced vrik-SHAH-suh-nuh) in Sanskrit!

Instructions: 

1. Stand in Mountain Pose (Tadasana), with arms at sides. Distribute weight evenly.
2. Shift your weight to your left foot. Bend your right knee and use your hand to place it on your inner left thigh. USE CAUTION: NEVER rest your foot against your knee.
3. Your pelvis should be directly over your left foot. Make sure hips are aligned.
4. Lightly place hands on hips and straiten back. Press palms in a prayer position in front of chest.
5. Focus on one point in front of you. Keep proper form as you inhale. Extend arms overhead with palms still in prayer position.
6. Hold position for one minute. 
7. Release pose by stepping back into Mountain Pose. Repeat on the opposite side.

Remember, stay balanced. And, as always, stay fierce!

xoxo,

Kelsey

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!
Follow @fffblogger

Starbucks Refreshers™ Beverage Review

Yes, this girl documented her first trip to Starbucks. No, you shall not judge. My first trip to Starbucks occurred on the 8th of August at approximately 5:42 P.M. My drink of choice was a Very Berry Hibiscus Starbucks Refreshers™ Beverage. My opinion of it? Yum!

The Very Berry Hibiscus Starbucks Refreshers™ Beverage has real fruit juice! Plus, the whole blackberries add a nice touch. Think you won't get the necessary caffeine without your beloved frappe? Think again! This beverage is shaken with Green Coffee Extract for a boost of natural energy! This icy, refreshing drink will give you the right amount of sweetness without the calories. At just 70 calories, sip on this refresher fiercely.

This drink deserves 5 fierce stars!

★★★★★

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

Fierce Tip #2: Choose the New "It" Burger!

Salmon Burger w/ Thinly Sliced Pickles, Onions, Tomato, Spinach, & Light Chipotle Mayo
on a Multigrain Kaiser Roll
Another healthy tip: Take out fatty french fries and put in freshly steamed broccoli instead!

The all American beef patty topped with two slices of yellow cheese may make your mouth water. But, did you ever consider the fat within the good ol' American classic? It can lead to heart disease, diabetes, and other dreadful diseases. But, you still want a burger and you're bored of veggie and turkey burgers. Here's a better option... SALMON!

Here are three reasons you should grill up salmon burgers and put 'em in your diet!

1. Salmon has omega-3 fatty acids!

The most beneficial omega-3 fatty acids occur in oily fish, especially salmon! Once you add a healthy amount in your diet you can lower your risk for heart disease, Alzheimer's disease, depression, diabetes, high blood pressure, multiple sclerosis and rheumatoid arthritis, according to UCLA's Brain Research Institute and Brain Injury Research Center. Salmon is more than just tasty food. It's a disease preventing machine!

2. A salmon burger provides filling protein! Dare I say it, it's better than a veggie burger!

I can attest to this next statement. Salmon is a high-quality protein. Sure, veggie burgers may provide you with some protein (especially those black bean burgers!) But, if you are craving a heavier meal, perhaps after a workout, you want something filling. And, that's why I choose salmon over veggie. Plus, the omega-3 fatty acids found in salmon and other oily fish break more readily than vegetarian products, like flaxseeds and walnuts. Yay for salmon!

3. Salmon allows you to catch up on those zzzzzs!

Salmon has an all-natural sedative, tryptophan. So, grill up a salmon burger for dinner and you could get a better night of sleep!

Additional notes...

Salmon can be grilled, steamed, baked. The possibilities are endless. A salmon burger just exemplifies its versatility. Plus, a yummy salmon burger is a different, tasty way to get the omega-3 fatty acids you need!

Recommended servings of salmon per week: 3

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

My Food Journal for August 10, 2014

Remember this is my diet. You may get inspiration from this food journal, or you may ignore it altogether. I never pressure anyone to eat certain types of food nor do I shame those who eat differently than me. I simply put "My Food Journal" out to demonstrate what I consider to be a healthy diet. Take the following information as you please!

Breakfast:

My favorite bowl of cereal!

Oat Flakes & Blueberry Clusters (Kashi): 200 cal.
1/2 cup of Almond Milk Light: 20 cal.
1/2 Small Banana: 44 cal.
1/4 cup of Blueberries: 21 cal.

Total: 286 calories

Mid-Morning Snack:

Get re-energized with some protein!

Lightly Toasted Multigrain English Muffin: 100 cal.
1 tps. of Peanut Butter: 104 cal
1/2 tbs. of Honey: 30 cal

Total: 234 calories

Lunch:

Leftovers of my lightened up sausage meal! Check it out here!

2 oz. Organic Wholewheat Linguini: 180 cal.

(2/3 of a link) 60% Less Fat Premio Chicken Sausage: 127 cal.

Total: 307 cal.

Late afternoon snack:

The best yogurt combo ever!

Organic Greek Yogurt and Steel Cut Oats: 160 cal.

8 oz. of Tropicana Orange Juice: 50 cal.

Total: 210 cal.

Dinner:

Eating out doesn't have to mean fatty, greasy food! Click here for my review of Olive Garden's Chicken Abruzzi.

Chicken Abruzzi: 540 cal.

Garden Salad: 150 cal.

Total: 690

Nutritional information taken from Olive Garden's website.

Tea to end the day!

Orange Blossom Sweet Tea: No calories!

Today's Calorie Total: 1,726 calories

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

Italian Sausage- Lightened Up!

Mmmmm... Italian sausage. Spicy, savory, magnifico, as the Italians would call it. One thing that's not so magnifico? Well, regular pork sausage has a great deal of fat. Generally, an Italian pork link has 286 calories with 204 calories coming from fat. Also, it usually has 22.5 grams of total fat with a startling 7.9 g of saturated fat. So, that means health conscious people have to stray from this Italian delicacy, right? Nope! There is always a solution! Read on to see how I made a healthy compromise on this dish!

My Top Secret: CHICKEN Sausage!

Premio's Italian Chicken Sausage has 60% less fat than USDA Data for pork and beef sausage! In fact, it has only 11 grams of total fat and 3.5 grams of saturated fat! Plus, it's only 190 calories per link!

Simple n' Fierce Ingredients... (Serves Four)

-4 links of Premio's Italian Chicken Sausage
-1 box of organic whole wheat linguine
-4 cloves of garlic minced
-2 tbs. of olive oil
-One pinch of oregano
-1 whole tomato

Lightened Up Italian Sausage and Linguine Recipe

Approx. 435 calories per serving

Total Time: 30 mins.

Prepping: 15 mins.

Cooking: 15 mins.

Prepping the Linguine

1. Boil water in large pot. Salt to taste.

2. Lightly drizzle some oil in pot.

3. Add 1 tbs. of salt and the linguine. 

4. Cook for about 7-10 minutes, or according to the directions on the package. You want it al dante! (AKA firm to the bite)

Meanwhile...

Start the sausage!

1. Heat the pan to a medium temperature. 

2. Add 3 tbs. of water to the pan. Place links evenly and as close to the center of the pan as possible. 

3. Cover the pan, continue heating for 10-12 minutes, turning the links often. Remove the cover and continue cooking for 15-17 minutes or until golden brown.

Make your sauce!

1. Heat 2 tbs. of olive oil in mini sauce pan. 

2. Add 4 cloves of minced garlic.

3. Throw in a pinch of oregano. Cook for 2-3 mins.

Cut the tomato!

1. Cut the tomato into chunks!

Everything cooked?

Okay, get ready to plate it! 

1. Drain the cooked pasta.

2. Now, put it back in the pot.

3. Add the sausage and sauce, toss well, and serve. (Serve 4 plates or wrap it up for lunch tomorrow!)

4. Place tomatoes on top of each serving. (You don't want them to get mushy from the heat of the food!)

5. Bon appetit!
Serving: One link and 2 oz. of linguine per serving. Add tomatoes as desired! Approx. 435 cal. per serving.

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

Olive Garden's Chicken Abruzzi Review

Believe it or not, there is a way to eat carb free at Olive Garden. And, the new Chicken Abruzzi is just one option. This low calorie dinner (540 calories to be exact!) does not skimp on flavor. And, unlike most low calorie dishes at chains, this dish was filling.


The Chicken Abruzzi is served steaming in a porcelain bowl. A chicken breast lays atop a gentle hill of cannellini beans, fresh kale, and garden veggies. The warm, savory broth simmers beneath, and let me tell you, I think this meal would be best on a crisp fall day. The warmth travels to the tips of your toes and fingers! A meal that warms me up and fills me up is a definitely a win for me!

The only downer was the gristle and fat attached to the chicken I was served. It took away from the dish, but I am certain I was given a defective piece of chicken. Still, I had to dissect every bite, and that detracted from the overall meal.

Yummy? Yes! Tender chicken? No, at least not for me! But, hey I would give it a try! Hopefully, you will get a tender piece of chicken!

4 fierce stars for this dish!
★★★★

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!
Follow @fffblogger

Just Keep Movin'

So, while exploring a Barnes and Noble in Fairfax, VA last week, I came across this quote in a 2015 calendar. I gushed and snapped a pic. I had to share it with y'all! This is the absolute truth! Whether it's getting into college, losing weight, or finding your soul-mate, one thing is certain... you should NEVER stop moving. You power through. You get back up after you fall down. And, you don't let one little bump in the road stop you from reaching what you want. Fierceness, you got this. Keep moving on.

xoxo,

Kelsey

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

Fierce Tip #1... TRACK YOUR FOOD AND EXERCISE!

Food and exercise tracking is a major part in reaching your health goals. In fact, I started tracking as soon as I decided to get fit, and I have not stopped since. So, try it out for yourself! You may like it enough to add it to your daily regime. Start today by reading my five rules to keeping a food and exercise journal!

1. Choose the right tracking medium for you.

There are many choices that range from a notepad and pen to your mobile phone. Pick the medium that you will most likely stick to. If you are one to write things down, then perhaps pen and paper might be the right fit for you. If you are more comfortable with technology, then go digital! Type it up or do as I do; get an app. My iPod is small enough to carry everywhere I go, so I track my meals and exercise as I complete them throughout the day. Plus, most food and exercise journal apps are free! Some even create nutritional charts for easy comprehension and offer social services so you can connect with friends for moral support!

2. Write in it EVERY single day.

Write in your food and exercise journal EVERY single day. Now, don't go crazy if you go over your intended caloric intake or if you skip a workout, but tracking your food and exercise will help you stay focused. If you fall off the path, your little journal will let you know. It reminds you to get back up and continue on.

3. Don't forget to log the mini chocolate bar you ate on the bus ride home.

If food entered your body, write it down. Don't cheat to make your journal look better. The best journals reflect your true eating habits and help you adjust to a more balanced diet. And, you are less likely to eat the bag of potato chips if you have to write it down. Your journal won't let you forget the promise you made to live healthier.

4. Log the correct portion sizes/exercise times.

Did you eat half of that chicken salad sandwich? Did you run for 30 minutes? Writing the true amounts will accurately assess your daily performance!

5. Always eat enough!

Remember, never eat under your healthy caloric intake. Eating minimally or not eating at all to lose weight is not only dangerous but can slow down your metabolism. This makes weight loss difficult. Talk to a doctor and/or a trusted medical professional to figure out your healthy caloric intake, as it ranges from person to person. Once you know how much you should be eating, track, track, track. You will most definitely see the results if you are on top of your diet and exercise!

Good luck!

xoxo,

Kelsey

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger

Winner, Winner! Healthy Chicken Dinner!

Cold Mozz & Tomato Salad on Chicken (with Brown Rice & Green Beans)

Approx. 750 calories per serving

You'll be the real winner with this healthy chicken dinner! If you like it enough, share this recipe with your friends and family! (It won't take much convincing!)

Fierce Ingredients (Serves 4)

Prep Time: 2 hrs.

Cooking Time: 45 minutes

-4 6 oz. chicken breast
-1 cup of halved mozzarella balls
-1 cup of diced tomato
-3 1/2 tbs. of light olive oil
-8 chopped basil leaves
-1 tbs. chopped fresh rosemary
-5 cloves of garlic
-4 cup of green beans
-1 1/2 cups of brown rice

Chicken Recipe:

-Prep Work (approx. 2 hrs.)

1. Combine 3 tbs. of olive oil, 1 tbs. rosemary, and 5 cloves minced garlic in zip-lock gallon bag.

2. Add the 4 chicken breasts and seal the bag. Allow the to marinate in the fridge for 2 hours.

3. Now, prep the chicken topping. Dice 1 cup of tomato. Cut 1 cup of low fat mozzarella balls into halves. Chop 8 fresh basil leaves finely. Combine into a container and refrigerate chicken topping.

-Cooking Brown Rice (45 mins.)

1. Add 2 cups of water to rice pot. Salt to taste.
2. Add in 1 1/2 cups of rinsed brown rice.
3. Stir just once and bring to a simmer.
4. Cover lid tightly and turn to low heat. Cook for 45 mins.
5. Serve beside chicken and green beans when done.

-Cooking Chicken (approx. 6 mins. each)

1. Remove chicken from bag; sprinkle with the desired amount of salt and pepper. Brush the remainder of the marinate over the chicken. 

2. Coat pan with desired cooking spray.

3. Add chicken to a pan on medium-high heat. Cook for 6 minutes on each side or until cooked thoroughly.

4. Serve beside brown rice and green beans when done.

-Green Beans (3-5 mins.)

1. Boil 1/2 inch water in a saute pan. (Add salt as desired.)
2. Add green beans, cover, and cook until the water evaporates and green beans are to your desired tenderness (3-5 mins.)

3. Serve beside chicken and rice when done.

Okay, everything on your plate? Now, take out your cold mozz & tomato salad from the fridge and add 1/4 of the mixture to each piece of chicken. Serve some up for friends and family or wrap it up for tomorrow's lunch! Enjoy!

Feel free to follow Fierce Food and Fitness on Twitter and Instagram for more frequent posts!

Follow @fffblogger