Macros Baby!

Tonight’s dinner was simply amazing. I fixed up a grass fed organic filet, asparagus, and the best damn cauliflower mash in the world. Meals like this make me such a happy camper!

Cheers,
-C

Dirt Off Your Shoulders

This workout is designed to target your shoulders, triceps, core and more by combining dynamic, heart rate elevating movements with isolated muscle building movements. I think there is nothing more prominent, and immediately noticed that strong, round shoulders that make your arms pop in anything! Having strength in your upper body will significantly improve your day to day activities, making every task easier. The shoulders are especially susceptible to injury, specifically the rotator cuff,  due to weaknesses around the socket, tissues and tendons, but this vulnerability can easily be changed with some strength training.

I hope you will enjoy this killer workout as much as I do…it is definitely one of my favorites, and I include it in my weekly training schedule.

Cheers,

Crystal

DIRT OFF YOUR SHOULDERS

Repeat 3 times:

• Plank Shuffle – 20 reps
• Plank Pull Burpee – 10 reps
• Shoulder Circles – 10 reps
• Reptile Push Up – 10 reps
• Standing 1 Arm Tricep Pull – 10 each side
• Dive Bomber Push Up – 10 reps
• Standing 1 Arm Shoulder Press – 10 each side
• Pike Jumps – 30 reps
• Tricep Dips – 30 reps
• Plank Kick Through – 20 reps

Bombshell Booty Workout

Today’s workout is an all around butt kicker! I have included some high intensity movements along with a few weighted sculpting movements. Training the glutes and legs burns more calories than any other muscle in the body. Strong glutes and legs provide a foundation and support for the entire body, helping to prevent injury, and giving you more power for your day to day activities. It’s always a bonus to fill out those jeans nicely, too!

This workout is meant to be done in pairs, meaning 2 exercises at a time, for 3 rounds each set. I recommend going heavy with those weights, but if you do not have access to any, you may complete this workout with just your body weight. For the weighted portions, if you are hitting the top end of your reps with ease, it is time to increase the weight. For example, if you are going for 10 reps, and you hit 10 reps with energy to spare, increase the weight by 5-10 pounds until you are hitting a range of 8-10 at maximum effort. The idea is to challenge your muscles, so don’t be afraid to get some weight in there! If you are using your body weight only, I recommend 20 reps for each exercise.

Don’t forget to warm up properly, and enjoy this workout! It is sure to have your butt and legs feeling worked. 🙂

Cheers,

Crystal

BOMBSHELL BOOTY WORKOUT

Repeat each set 3 times in a row, taking a short rest in between rounds.

SET 1:

• Box Side Skips – 50 reps
• Curtsy Lunge – 10 each leg

SET 2:

• Glute Bridge – 10 reps, 3 second pause at the top
• Side Step Ups – 10 each leg

SET 3:

• Kettlebell Swings – 20 reps
• Split Squat – 8 each leg

SET 4:

• Wide Stance Squat – 20 reps
• Box Jumps – 20

Chicken Salad Lettuce Wraps

When I am traveling, camping, working, or simply just have a busy week, I always turn to this Go-To Chicken Salad recipe. It is so quick to prepare, and I love having a big batch to enjoy for a few days. I usually prepare a few pre-cooked chicken breasts every week by baking them in the oven at 375 degrees for about 30 minutes. You may also use canned chicken meat, but it is always a healthier option to prepare your own so they are free from added sugars, oils and preservatives.

I hope you enjoy this simple recipe.

-Crystal

CHICKEN SALAD LETTUCE WRAPS

You will need:

• 2 chicken breasts, cooked
• 1 cup red grapes, sliced
• 1 cup celery, sliced
• 1/2 cup raw almonds, chopped or sliced
• 2 tsp ground cumin
• 1 cup Greek yogurt
• salt & pepper to taste
• 1 head butter or Boston lettuce, cleaned

Begin by combining celery, grapes, and chopped almonds in a large mixing bowl.

Next, slice, shred or chop chicken breasts into small pieces and combine into your mixing bowl.

Combine mixture with Greek yogurt, cumin, salt and pepper and mix well.

Serve chicken salad over your cleaned butter lettuce leaves, and enjoy!

🙂

Week 1 Food Prep – Part 2

FOOD PREP PART 2:

Today, we will be preparing everything we need for the next 5 days. Prep time approximately 1.5 hours.

On the menu for the next 5 days: Broccoli soup, Chicken Salad Lettuce Wraps, Pesto Quinoa, Fruit Salad, Oats & Berries, Green Salad w/Black Beans & Chicken, Cilantro Avocado Dressing, Sweet Potato, Grilled Artichokes, Pesto Turkey w/Kale, Chocolate Bananas & Scrambled Egg Wraps.

You will need:

• Chicken breasts (3)
• 1 Cup Quinoa (rinsed)
• Broccoli (3 lg. bunches)
• Celery (3 cups, chopped)
• Baby Carrots
• Onion & Bell Pepper Mixture (2 cups, chopped)
• 5 Cloves Garlic
• Basil & Cilantro (1 bunch ea.)
• Berries & Other Fruits
• Grapes or Apples (1 cup sliced or chopped)
• Butter Lettuce (1 head)
• Spring Mix (half container)
• 1 Can Low Sodium Black Beans (rinsed)
• Pine Nuts (sm. bag)
• Olive Oil
• Lemons (2)
• Sweet Potato (1)
• Extra Lean Ground Turkey (1 lb)
• Kale (1 lg. bunch)
• Artichokes (2)
• Bananas (3)
• Dark Chocolate Bar
• Almond or Peanut Butter
• Nonfat Greek Yogurt
• 1/2 Avocado
• Raw Almonds (1/2 cup, chopped)
• Seasonings

***Store turkey meat in refrigerator to thaw out, and place kale in fridge until later this week.

To begin, preheat oven to 375 degrees. Place chicken breasts in a pyrex dish with 1/2 inch water, 1 tbsp olive oil, salt and pepper to taste. Place dish in oven along with your sweet potato, and set the timer for 35 minutes.

Next, fill a large pot with both artichokes, and fill 3/4 with water. Cover and let boil until artichokes become soft at the base – appx. 45 minutes depending on the size.

Next, get another large pot to make broccoli soup in. Add 2 cups chopped celery, 1 cup chopped carrots, and 1 cup chopped onion, along with 2 tablespoons avocado or olive oil, & 5 cloves garlic (peeled.) I used the leftover mixture of bell peppers and onions from earlier in the week when we made fajitas!

Sautee all ingredients until they become soft and fragrant. Next add chopped florets of broccoli, 1/4 bunch of fresh cilantro, and 1/4 bunch fresh basil (stems and all.) Add about 10 cups of water. Cover and bring to a boil. Cook until broccoli becomes fragrant and slightly soft. Set aside.

I like to use this bullion as seasoning, but you may use whatever spices you like, or whatever you have in your cabinet! I used 3 tablespoons “Better than Bullion,” and salt and pepper to season my soup.

While your soup simmers, and while the chicken, potato and artichokes cook, it’s time to prepare the pesto sauce, fruit salad, chicken salad fixins, and snacks.

Slice all of your fruit and mix together until you have approximately 4 cups of fruit salad. I used blueberries and strawberries. 🙂

Next up, grab a large mixing bowl. Add 1 cup sliced red grapes or apples, 1 cup chopped celery, and 1/2 cup chopped or sliced raw almonds.

Set mixture aside for later. Next up, gather 3 medium sized containers to pre-make salads in. Add spring mix, carrots, cabbage and cucumber. While you have the carrots handy, portion out 3 small bags for snacks.

Add leaves from 1/2 bunch of remaining cilantro, and rinsed black beans. I chose to leave a small amount of beans off my salad to enjoy with my eggs later on in the week!

Next up, you will need a food processor or blender. We are going to whip up that pesto before the chicken is done!

In the food processor, add remaining fresh basil, including the stems. Add small bag of pine nuts, 3 tablespoons olive oil, juice from 2 lemons, salt and pepper. Blend until you have a smooth paste, approx 3 mins. Transfer mixture into a new bowl, and rinse food processor.

Now it’s time to pull the chicken out of the oven. Leave the potato in there, and turn the heat up to 400 degrees. Set your timer for 35 more minutes.

While the potato and artichokes continue cooking, let’s move on. In a medium sauce pot, add 1 cup rinsed quinoa and 1 1/2 cup water. Bring to a boil. Cover, and reduce heat to a simmer and let sit for 25-30 minutes, or until all the moisture is evaporated. This should time well with the remaining cooking time of your potato.

Now it’s time to whip up our soup. Using a blender and a large bowl to store, add soup mixture in batches until it is pureed nicely. I like to add a little nutritional yeast, and any last minute seasonings during this part. We will be eating this yummy soup for the next few days!

We are almost done! It’s time to whip up some dressing for our yummy salads.

Using your food processor, add 1/2 avocado, 1 tablespoon Ms. Dash fiesta lime, 1 tablespoon avocado oil (or olive oil,) all remaining cilantro – leaves and stems, and blend until smooth, add salt and pepper to taste.

Transfer to an airtight container. This stuff makes a great dipping sauce for those carrots, a tasty dressing for salads, or a spread for eggs!

It should be time to take your potato out of the oven. Turn the oven onto broil HI. Take your artichokes off heat, and drain all the water. Pour cooked quinoa into a large mixing bowl.

Add 3/4 of the pesto to your quinoa, and store the remaining pesto in a small container.

Stir quinoa thoroughly and portion into 3 containers.

Now slice your sweet potato into rounds, sprinkle with cinnamon (optional) and store in 2 baggies or tupperwares.

Now slice each artichoke into halves, and using a spoon, remove the inner prickly leaves. Lay halves onto a cookie sheet, and spread a thin layer of your extra pesto sauce onto each one. Store the remaining pesto for dinner later this week. Place artichokes under the broiler for 10 minutes, or until top sides begin to brown. Remove, turn off oven, and store artichokes in a tupperware. I used little tiny baby artichokes, hence the full cookie sheet. You should be left with 4 halves of regular size chokes.

We have 2 more tasks! Great job keeping up. 🙂 Next up, let’s deal with that cooked chicken. Take 1 breast and store in a plastic bag for dinner in a few days. Use your remaining 2 breasts to finish the chicken salad.

Chop chicken into small shred like pieces and add to bowl of grapes, celery and almonds. Add appx. 1 cup of nonfat Greek yogurt, salt and pepper, and 1 teaspoon ground cumin. (If you have it.)

Combine all ingredients with a spoon or fork. Transfer to an airtight container to store.

Clean all butter lettuce leaves, dry on a paper towel, and store in a baggie for quick access.

Our last task for today is dessert! Well done! You will need to cover a cookie sheet with foil or wax paper, and lightly spray or coat with coconut or avocado oil.

Slice bananas and lay out on the cookie sheet. Coat each banana with a small amount of almond butter. Sprinkle with cinnamon if you so desire. I did. 🙂 Top each banana with a small piece of your dark chocolate bar. Place tray into freezer for 30 minutes, remove, and transfer bananas to a ziplock back. Store in the freezer until you are ready to eat! YUM.

Alright, guys. I know that was a lot of work, but you have just prepared EVERYTHING you need to eat for the next 5 days straight. Think about how much more productive you can be, and more focused on your workouts too! Now everything is laid out for you, and ready to go at the exact moment you are. 🙂

Don’t forget to refer to Part 1 of the food prep to see a daily meal schedule for all this delicious food you’ve prepared.

Cheers, and bon apetit!

Crystal

Chicken Salad Lettuce Wraps

Week 1 Food Prep Instructions

I decided to share my menu for each week to inspire some of you who are looking to try some new meals, and also to help those less-kitchen-savy folks to learn how to prepare simple, healthy meals for you and your family at home. Feel free to substitute any ingredients you want if you don’t like something, or are a vegetarian, gluten or dairy free etc.. I know everybody is different and will like different things, so have fun and get creative!

This weeks food prep will happen in 2 stages:

FOOD PREP PART 1:

Today, we will be preparing everything we need for the next 2-3 days in less than one hour! Yes, it can be done.

On the menu for the next 2 days: Fajitas, egg and mushroom scramble with avocado, chicken salad lettuce wraps, cottage cheese and fruit, kind bars (or raw nuts) salad with chicken breasts, Fish & sweet potatoes.

You will need:

• Chicken breasts (3) – Place the others in the freezer, we will get them out in a couple days.
• Spring mix
• Bell Peppers
• Onion (1)
• Cucumber (1/2)
• Cabbage (If you bought any)
• Carrots
• Mushrooms
• Berries and fruit
• Sesame seeds or pumpkin seeds
• Kind bars or almonds
• Sweet potato (1)
• Cottage cheese, yogurt, or other protein source of your choice
• Lemons (2)
• Tupperware/Ziplock bags

To begin, preheat your oven to 375 degrees, and place chicken breasts in a pyrex dish along with 1/2 inch of water, and 1 tablespoon coconut, olive or avocado oil. Once oven is pre-heated, place chicken on top rack, along with your sweet potato. Make sure to place foil or a cookie sheet underneath the potato to stop the syrups from seeping onto the bottom of your oven. Bake both for 30-35 minutes, depending on size of chicken breasts.

While the chicken is cooking, cut your lemons into large wedges, so you can have fresh and easy lemon water in the morning for the next few days. Store in small container.

                                                                                                

Now grab your onions, bell peppers, and mushrooms. Slice mushrooms and store in a small container (or you can buy the pre-sliced ones!) You’ll be using these to add to your egg scramble in the morning. Slice bell peppers and onion, and store together in a large container to use for fajitas later on.

Next up, we have salads to prepare. Grab 2 medium tupperwares, and fill each one with a generous helping of spring mix. Grab carrots, cabbage, avocado and cucumber. Slice each topping evenly over both salads, and top with a sprinkle of sunflower seeds or pumpkin seeds.

While you still have the carrots out, portion out a few small baggies to have for snacks!

By now, it should be getting close to time to pull out your chicken! Pull the chicken out of the oven, and allow to sit in its juices for 15 minutes. Leave the sweet potato in the oven, and turn the heat up to 400 degrees. Close the door and set your timer for 25-30 minutes, depending on the size of your potato.

While your potato is finishing cooking, it’s time to prepare a couple containers with some cottage cheese and fruit. Portion out 2-3 small containers.

You should have some minutes left on the timer, so this next step is totally optional! I really love the Bolthouse farms yogurt dressing, but it is always nice to make a quick clean and simple dressing for your newly made salads. I made a dijon vinaigrette in just a couple minutes. You will need:

• 1 tablespoon olive oil
• 1tablespoon dijon mustard
• 1 tablespoon fresh lemon juice
• 1 teaspoon agave
• Salt and pepper

Combine all ingredients in a bowl and whisk thoroughly. Partition out 2 servings in small containers to accompany your salads.

While you still have a few minutes left for your potatoes, let’s take care of that chicken. Cut one large chicken breast in half, or use 2 small ones for the salad toppings. Chop into small pieces and place into plastic bags. Store the remaining whole chicken breasts in in plastic baggies with a little of the juice from the pyrex. You’ll be using these for fajitas!

Now it’s time to take your potato out of the oven. It should be slightly soft to touch so you know it’s cooked all the way through. Slice potato into approximately 6 pieces, and sprinkle the slices with ground cinnamon. Store in 2 airtight containers.

Congratulations! You have just successfully prepared yourself meals and snacks for the next few days! Feel free to mix and match as needed.

Week 1 Menu and Grocery List

This week’s menu includes tacos, soup, breakfast burritos, chocolate bananas, oatmeal, chicken salad, and home made pesto! We will be preparing a few dishes ahead of time, and I will show you how to use your ingredients in several different ways to keep your nutrition interesting and flavorful.

For this week’s menu, you will need to stock up on a few things at the grocery store first. Some of these things will repeat next week, and you may have leftovers that you can use in next week’s menu as well!

PROTEINS:

• Chicken breasts (6)
• Extra lean ground turkey (1lb)
• Eggs (12)
• Fish filet of your choice (1)
• Egg whites (2 large cartons)
• 0% Greek Yogurt and/or 2% Cottage Cheese (optional)
• Protein powder of your choice (optional)

FATS:

• Almonds (raw)
• Avocado (3)
• Kind bars (optional)
• Almond butter (no added oils or sugars)
• Almond milk (unsweetened)
• Pine nuts, sunflower or pumpkin seeds (for sprinkling)

CARBS:

• Quinoa
• Black beans (1 can, low sodium)
• Sweet potatoes (2 large)
• Rolled oats (old fashioned)
• Whole wheat tortillas (high fiber, low carb)
• 1 bar dark chocolate (80% or higher)

FRUIT:

• Berries
• Bananas (3)
• Red Grapes or (1) Apple
• Lemons (6)
• Misc. fruit of your choice

VEGGIES:

• Butter lettuce (or large leaf lettuce for wraps)
• 1 bunch kale (any)
• 1 bag spinach
• 1 bag spring mix
• Baby carrots & celery
• Mushrooms (white)
• Bell peppers (3)
• Broccoli (3 large heads)
• Onions (2 large white)
• Artichokes (2)
• Cucumber (1)
• Basil and Cilantro (1 bunch each)
• Garlic (large head)
• Cabbage (optional)

SPICES:

• Sea salt
• Black pepper
• Ms. Dash fiesta lime flavor
• Cumin
• Coconut, olive, grapeseed or avocado oil
• Dijon mustard
• Red wine, balsamic, or apple cider vinegar (optional)
• Agave sweetener (optional)

WEEKLY MENU BREAKDOWN:

WEDNESDAY, MAY 6: (FOOD PREP DAY)

• Breakfast: Lemon water, Egg scramble with 2 eggs, 1 cup egg whites, mushrooms and avocado. Fruit salad (berries etc.)
• Snack: Cottage cheese (1 cup), berries, kind bar or small handful of raw almonds
• Lunch: Salad with grilled chicken (4oz)
• Snack: Spinach smoothie (almond milk, ice, spinach, protein powder or fruit) & 1/2 sweet potato
• Dinner: Chicken fajitas made with pre-cooked chicken (4oz), bell peppers and onions (freebies), whole wheat tortillas, & greek yogurt.

THURSDAY, MAY 7:

• Breakfast: Lemon water. Breakfast burrito (or tacos) made with egg scramble: 1 egg, 1 cup egg whites, mushrooms, peppers and onions, greek yogurt, and whole wheat wrap.
• Snack: Baby carrots. Kind bar (or handful of raw almonds)
• Lunch: Green salad with chicken breast (4oz)
• Snack: Cottage cheese (1 cup) & berries
• Dinner: Pan seared fish filet of your choice, steamed broccoli & 1/2 sweet potato.

FRIDAY, MAY 8: (FOOD PREP DAY)

• Breakfast: Lemon water. Fruit salad. 2 poached eggs
• Snack: Scrambled egg whites, almond butter, whole wheat wrap.
• Lunch: Chicken salad lettuce wraps
• Snack: Pesto quinoa salad. Frozen chocolate bananas.
• Dinner: Broccoli soup. Grilled artichokes.

SATURDAY, MAY 9:

• Breakfast: Lemon water. Oats w/ berries, seeds & almond milk. (protein powder & agave sweetener – optional)
• Snack: Kind bar. Pesto quinoa salad.
• Lunch: Spinach smoothie. (Fruit, spinach, almond milk, ice – protein powder optional)
• Snack: Chicken salad lettuce wraps. Sweet potato.
• Dinner: Broccoli soup. Green salad w/black beans & cilantro.

SUNDAY, MAY 10:

• Breakfast: Lemon water. Oats w/berries, seeds & almond milk. (protein powder & agave sweetener -optional)
• Snack: Scrambled eggs (1 egg, 1 cup egg whites.) Kind bar.
• Lunch: Broccoli soup. Pesto quinoa salad.
• Snack: Baby carrots. Cottage cheese & fruit.
• Dinner: Ground turkey (extra lean, 1/2 lb) with kale sautee & grilled artichokes. Frozen chocolate bananas.

MONDAY, MAY 11:

• Breakfast: Lemon water. Egg scramble (2 eggs, 1 cup egg whites, mushrooms, cilantro, avocado) on whole wheat wrap w/greek yogurt.
• Snack: Cottage cheese & fruit. Kind bar.
• Lunch: Green salad w/ cilantro & black beans. Spinach Smoothie.
• Snack: Baby carrots. Chicken Salad Lettuce Wraps.
• Dinner: Ground turkey (extra lean, 1/2 lb) with kale sautee & sweet potato.

TUESDAY, MAY 12:

• Breakfast: Lemon water. Oats w/ berries, seeds & almond milk. (protein powder & agave sweetener – optional)
• Snack: Egg scramble (1 egg, 1 cup egg whites.) Almond butter & whole wheat wrap.
• Lunch: Broccoli soup. Fruit salad.
• Snack: Baby carrots. Spinach smoothie.
• Dinner: Chicken taco salad w/ chicken breast (4oz,) black beans, avocado, greek yogurt, cilantro. Frozen chocolate bananas.

Black Book Challenge: Week 1 Workout Schedule

Welcome to my second Black Book Challenge! Today we will be embarking together on this 60 day Body Transformation Series. I want to say first and foremost how proud and excited I am that you have decided to take this opportunity to better your health and fitness with me, while getting a KILLER physique in the process. I will be here with you every step of the way, doing each workout with you, and offering support and guidance throughout the challenge.

Our schedule for workouts this week is designed to ease us into the feeling of working different muscle groups, and kick start our metabolism with a couple cardio days as well. I have included a day for lower body, abs, and full body, with 2 cardio days and 2 rest days.

• DAY 1: Back Side Boot Camp – Remember, weights are optional. You will need a stability ball for this workout. If you don’t have one, use a bench, couch or coffee table, and replace these exercises with regular or one legged glute bridges.
• DAY 2: Ab Meltdown – You do not need any equipment for this workout. Remember to push as hard as you can for each interval, and make the most of this short workout. If you are having trouble with any of the exercises, just try to hold a plank for the entire duration of the interval!
• DAY 3: Cardio Day – Today’s only task is to complete 30 minutes of cardio – your choice! I want to see you out there getting your heart rate up, and keeping it up. Go for a vigorous bike ride, a run, a strenuous uphill hike, do some jump rope intervals, swimming, etc. but get it done!
• DAY 4: REST DAY! – The only thing on your agenda today is to recover. Drink lots of water, refuel with wholesome nutrition, and either do some foam rolling, or a short stretch routine.
• DAY 5: Endless Summer Sweat – This workout is a full body circuit, to be completed as a time challenge! Move as quickly as you can between exercises, and record your time for future reference. 😉 😉 Also, if you are having trouble with the reptile push ups, just hold a high plank, and try to bring your knees to your elbows – leaving the push ups out completely. Weights are optional for this workout, but you know your ability level, and if it is too easy for you without them, get something heavy in there for the extra challenge!
• DAY 6: Easy Cardio Day – Today’s task is to complete 30-60 minutes of cardio of your choice. Go for a long walk, short easy jog, walk up a long hill, go for a hike or easy long bike ride, do some yard work, etc.
• DAY 7: REST DAY! – Today, I want everyone to re-fuel, re-hydrate, and mentally prepare for next week’s workouts. Reflect on how your body feels, how your mental health is improving, and how you feel overall about your decision to get healthy. Cheers, and congratulations on your first week!!!

Black Book #2: 60 Day Body Transformation Series

I have always kept a journal of every workout I do. I have filled up 2 Black Notebooks with a variety of different routines, including high intensity interval style workouts, yoga inspired workouts, and weight lifting routines.

This month, I want to share my workouts with you in a unique format, combining exercise and nutrition for a comprehensive program designed to completely lean and shape your body in 60 days.

Starting May 6th, I will be posting weekly workout schedules that will include 4-5 workouts each week. These workouts will be mixed up to include HIIT, Body Sculpting, Cardio, and Recovery routines. Additionaly, every week I will include a shopping list with recipes, and easy to follow food prep instructions that will set you up to support your workout with clean flavorful nutrition.

If you want to take your training to the next level, I think you will really enjoy this program. Everything will be laid out for you, removing all the guess work. Commit to this program for only 60 days, and watch your body and mental health transform right before your eyes!

I will be with you every step of the way, so, WHO’S WITH ME?!

Cheers,

Crystal

Crockpot Chicken & Roasted Tomatillo Salsa

Prepare to amaze yourself with this mouth watering crockpot “Chili Verde!” Sweet, spicy and tangy sauce with melt in your mouth pulled chicken – it is sure to have you coming back for seconds.

Try it on a whole wheat wrap with brown rice, avocado, radishes, and Greek yogurt, on top of a salad, or as part of a scramble for breakfast! The possibilities are endless.

It really is easy to make bright, flavorful dishes at home with just a few fresh ingredients!

Cheers, I hope you enjoy this recipe. 🙂

-Crystal

CROCK POT CHICKEN & ROASTED TOMATILLO SALSA

• 12 large fresh tomatillos
• 1 large while onion
• 6 cloves garlic
• 1 serrano pepper
• 1/4 bunch fresh cilantro
• 1 lime
• 1 small can of diced green chilis
• Sea salt and black pepper to taste
• 4 large chicken breasts

Preheat oven to 450 degrees. Lay tomatillos over a large cookie sheet and leave them in their skin. Chop the onion into large pieces and add them to the cookie sheet. Roast tomatillos and onions in the over for 30 minutes, or until they begin to char on top. Remove from oven and peel skins away from soft tomatillos. (Careful, they will be HOT!)

Using a food processor, combine tomatillos, onions, peeled garlic, cilantro, green chilis, seeded serrano pepper, lime juice, salt and pepper. Blend mixture until smooth.

To make delicious crock pot chicken, simply add 4 large thawed chicken breasts to your crock pot, along with all of your Roasted Tomatillo Salsa, and a little sea salt. Cover and let cook on high for 3 hours. The chicken will pull apart very easily with a spoon, spatula, or fork. I just used a wooden spoon and smashed the chicken while it was still in the crock pot until it all pulled apart nicely.

Bon Apetit!

Slow Cooked Verde Chicken with Pineapple Salsa