Cooking Tip: Cook on a cast iron pan for an amazing steak! The best way to do it is heat your cast iron pan in the oven. Turn the oven to max heat, let the cast iron pan soak up all that heat and when you're ready pull the pan from the oven, add some gee and get cooking on the steak. 1-2 mins per side depending on how you like your steak cook and size of the cut.
Training Tip: Build that booty and increase your squat. Ever notice that all good squatters have big muscley bums? Want to squat better? get working on growing and strengthening your glutes. Lunges, hip bridges, hip thrusts, Bulgarian split squats, Romanian deadlifts, dimels, sumo deadlifts and step ups just to name a few, are all exercises to help you get on your way!
Mindset Tip: When you experience a setback, don’t dwell on it. After doing an assessment, move on to the next thing. Challenge your thoughts and question wether you are wrong often. If proven wrong don't take offence merely learn from the new information.
QUICK CHICKEN CACCIATORE
Traditional chicken cacciatore is a fast, flavoursome dinner idea.
SERVES : 4 | PREP TIME : 5MINS | COOK TIME: 25MINUTES
Step 1 - Heat oil in a large, deep frypan over medium heat. Pat the chicken dry with paper towel, then season and place, skin-side down, in the pan. Cook for 4 minutes or until skin is golden, then turn and cook for a further 1 minute or until browned. Transfer to a plate.
Step 2 - Return the pan to medium heat with the onion and cook, stirring, for 2 minutes or until softened. Add the garlic and rosemary, then cook for a further 1 minute or until fragrant. Add the capsicum, olives and red wine, then cook for 3-4 minutes until the liquid is reduced by half. Add tomato, then return the chicken, skin-side up, to the pan. Bring to a simmer and cook for 12 minutes or until chicken is cooked through.
Step 3 - Garnish with parsley and serve with polenta, if desired.
Full recipe from DELICIOUS.COM.AU
ABOUT THE AUTHORS
Matty and Stace from The Chief Life are driven to educate and assist you with your health, nutrition and fitness related goals. They are both CrossFit coaches, have heaps of skills with nutrition and Stacey is a Dietitian with almost 10 years of experience. If you want to know how to get the most out of yourself through quality nutrition, we can help! Head to thechieflife.com for more info, to get in touch or to order your personalised meal plan or training program. We create the plans so all you have to do is make it happen! “Stop thinking about it and go be about it”.