Tasty Tuesday: Oven Fried Chicken Recipe

My family loves fried chicken aka chicken on the bone. It is a go to for picnics for us, but when at home, I am not big on frying things. So when I had a craving for fried chicken,  I stumbled across oven fried chicken by Paula Dean. It has become a family favorite. It is a great recipe for the kids in the kitchen - mixing up the ingredients for you.

The first time I made it, my husband was trying to guess all the ingredients. He was surprised (as was I) that Dijon mustard was part of the coating mix and NO BUTTER! I am not a big mustard fan, but this hid the taste and more likely the smell for me that I thought it was pretty tasty. 

Ingredients

2 cups Panko bread crumbs
1 cup grated Parmesan
4 tablespoons olive oil, divided
2 tablespoons freshly minced thyme leaves
Kosher salt and freshly ground black pepper
1/4 cup Dijon mustard
2 tablespoons water
2 1/2 pounds boneless skinless chicken breasts, pounded to 1/4 -inch thickness

Directions

Preheat oven to 400 degrees F. Line a baking sheet with heavy-duty aluminum foil. Place a cooling rack over pan and spray rack with nonstick cooking spray.

In a shallow dish, combine bread crumbs, cheese, 2 tablespoons olive oil, thyme, salt and pepper, to taste. In a separate shallow dish, combine mustard, water, salt and pepper, to taste, and remaining olive oil. Coat each chicken breast with mustard mixture; dredge each in bread crumb mixture. Place on prepared rack in pan. Bake for 25 to 30 minutes, or until chicken is golden brown. Serve immediately.

Race Recap: The Urban Bike Adventure - September 13, 2014

The Urban Bike Race was one of my first 'bike' only races so I was not sure what to expect, but had a blast being teamed up for my husband. It was an affordable race - $25/person with 2-4 people per team. It started at noon which was something I was not use too since most races start just as the sun is coming up.

The race started with everyone getting a sealed envelope for the race starting at 4th Street Live. It contained about 10-14 clues of places you had to bike to or ask strangers for help in pictures. You could use your phone for GPS, maps, call friends for help, but could not use public transportation. It did not matter what order you completed the tasks which was all part of strategy. We completed the race in about 90minutes and probably covering about 10 miles. We actually ended up finishing 3rd overall!

We raced over to Indiana to the candy store, hunting down some statues along the waterfront while asking strangers to take pictures with us in tug-of-war, piggy back ride and more. We also had two extra challenges we had to complete. First one was walking a golf ball on a tee along the course without it falling which was a bit challenging after riding a bike. The second was having an Oreo on your forehead and moving it to your mouth without using our hands. (You know you want to try this now, don't you?) This one I thought out of the box and asked the judges if we could have the Oreo start on my forehead and have it land drop it in my partner's mouth. They said that was acceptable and we got it done on the first try! Who knew we had this secret talent?

Overall the race was more fun than competitive which I find appealing. It was a unique way to have to have a 'date day'. I was surprised how the strangers we approached were more than happy to help us out in our tasks  - so friendly! I highly recommend checking The Urban Bike Race out next year with friends.

Fit IN for the Weekend: September 27, 28

Looking forward to another weekend?! I am! These last three plus weeks have not been the norm around our home. When you are sick and a stay-at-home-mom, you really do not have sick days, so it is hard to get much rest. I think I have finally hit a turning point this week and on the road to recovery, so back to blogging again!


Picks for the weekend!

Saturday, Sept 27
Burrito Riders- A good morning activity (FREE) to join fellow bicyclist to pass out burritos to the homeless. Check out their FB for more info

Self Defense Class - FREE - just call Pro Martial Arts to sign-up

Sunday, Sept. 28
Harvest Homecoming Bicycle Ride - Starlight, IN - A 5, 25, 40, 65mile ride

Lots more options on the calendar to get your FIT IN for the weekend.

Or maybe you need a rest day and spend quality time with family and friends. Either way have a fantastic weekend enjoying the outdoors!

Run, Kat, Run - Do What in MUD?

The Rugged Maniac is an Obstacle Course 5K, in MUD!  There are 25 obstacles that you have complete while running a 5K.  I ran the race in Paoli Peaks, IN on the ski slopes, so it was up and down and up and down the slopes.  Some places running was impossible it was so steep! 

Some of the obstacles included: a mud pit with barbed wire over your head, iron rings to cross, seesaws covered in mud, walls to climb, fire to jump, creeks to cross, and so MUCH MUD!!!  To me it seemed like they put the easier obstacles first and they progressively got harder.  The first obstacle was a giant mud pit about knee deep that you had to walk through—several lost shoes in that one!  Then we went to walls to climb and mud to army crawl through.  The last obstacles were hard!  There was a 12 foot wall with 2 steps, needless to say you needed help to get over it.  And then there was the “wall” that was straight up covered in slimy mud.  The idea is that you get a good running start, run up the wall, catch the top ledge with your hands and hoist yourself over.  I tried two times and got so close each time but slid right back down the wall each time, making the bruise on my hip bone get larger and larger. 

It was fun!  It was muddy!  It was everything I had hoped for!  I have the bruises to prove it!  

Fit In for the Weekend: September 12, 13, 14

It is almost halfway through September! What races or hikes do you have planned for the Fall?

Here's a few ideas for the weekend:

Friday, September 12
Louisville Turners Showcase - Fundraiser for the aerial and circus arts program. See what you could be learning if you took classes there too.

Saturday, September 13

Walk with a Doc - Parklands - 10am - Free walk and chance to talk with a doctor

Bike Homecoming "Pedaling Through the Stars" - Barret Bar 6pm


Sunday, September 14
Zumba - FitMe Studio -$8/drop-in


If none of those fit your fancy, check out local clubs such as hiking club, hash hound harriers, biking clubs, or running clubs to help you get some fit in and meet some new friends.

Tasty Tuesdays: Meatless Meals

My family's background is farming - specifically cattle.  As a result, I love meat! I usually plan my meals around the main course which typically involves meat. As a result, I do not eat enough fruit and vegetables. This is something I need to work on - work on planning meals around fruits and vegetables dishes with a side of meat. There's a movement known as Meatless Mondays which has helped me, but I still have a long ways to go. 


For this weeks tasty Tuesdays, I am sharing my 2 favorite meatless dishes for you to enjoy.  What are your favorite meatless dishes?

Grilled Vegetable Quesadilla

• 2 medium zucchini or yellow squash, cut lengthwise into 1/4"-thick slices
• 1 small onion, cut into 1/4"-thick slices
• 1 small red bell pepper, cut into thick strips
• 2 ounces fat-free cream cheese, softened
• 1 tablespoon chopped parsley or fresh cilantro
• 2 teaspoons lime juice
• 1/4 teaspoon ground cumin hot-pepper sauce
• 1 cup (4 ounces) shredded low-fat cheddar cheese
• 8 corn tortillas (6" diameter) (or flour)

Directions

1. Coat a grill rack or broiler pan with nonstick spray. Preheat the grill or broiler. Grill or broil the vegetables 6" from the heat for 3 to 4 minutes, or until tender. Remove and cut into bitesize pieces.
2. Meanwhile, in a medium bowl, combine the cream cheese, parsley or cilantro, lime juice, and cumin. Season with a few drops of hotpepper sauce to taste. Add the vegetables and Cheddar. Stir to mix.
3. Place 4 tortillas on a work surface. Spread 1/3 cup filling over each tortilla. Cover with the remaining tortillas. Press lightly to adhere. Coat lightly with nonstick spray. Grill or broil 6" from the heat for 1 to 2 minutes per side, or until the tortillas are golden and the filling is heated through. Cut each quesadilla into 4 wedges. 

Notes: Can be dairy free by subbing in dairy free cream cheese and cheddar cheese
From my friend Amanda who found it at: http://recipes.prevention.com/Recipe/GrilledVegetableQuesadillas.aspx

Artichoke and Goat Cheese Strata

To make ahead, prepare through step 2, cover, and chill. Before baking, let bread mixture stand at room temperature 10 minutes while the oven preheats. Then assemble and bake. The cook time will increase by about 10 minutes. Garnish with parsley.

Total: 1 hour, 39 minutes
Yield: 6 servings

 

Ingredients

• 1  teaspoon  olive oil
• 1/2  cup  finely chopped shallots (about 1 large)
• 1  (10-ounce) package frozen artichoke hearts, thawed
• 2  garlic cloves, minced
• 1/2  teaspoon  dried herbes de Provence
• 1 3/4  cups  1% low-fat milk
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  salt
• 4  large eggs
• 1/3  cup  (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese
• 1/2  (1-pound) loaf country-style white bread, cut into 1-inch cubes (about 5 cups)
• Cooking spray
• 3/4  cup  (3 ounces) crumbled goat cheese, divided

Preparation
1. Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add shallots, and cook for 2 minutes, stirring frequently. Stir in artichoke hearts and garlic; cook for 8 minutes or until artichoke hearts begin to brown, stirring occasionally. Remove from heat, and stir in herbes de Provence. Cool 10 minutes.
2. Combine milk, black pepper, salt, and eggs in a large bowl, stirring with a whisk. Add Parmigiano-Reggiano cheese and bread; toss gently to combine. Stir in artichoke mixture, and let stand for 20 minutes.
3. Preheat oven to 375°.
4. Spoon half of bread mixture into an 8-inch square glass or ceramic baking dish coated with cooking spray. Sprinkle with half of goat cheese, and top with remaining bread mixture. Sprinkle remaining half of goat cheese over top. Bake at 375° for 50 minutes or until browned and bubbly.

Recipe is from Cooking Light Magazine. 

I Ran the Farm - 4mile Race - Sept. 6 - Dubois, IN

front runners

About 90 minutes from Louisville, is a small town of Dubois, Indiana - near Patoka Lake. It happens to be the home of SIPAC - Southern Indiana Purdue Agricultural Center where my brother is the farm superintendent. The past two years, SIPAC has hosted a 4mile mixed terrain race to start off the family field day.

Pixie and I walking it

The event is a very family friendly, laid back race whether you want to run or walk it. I am able to push our jogging stroller through the course. However, there are some parts that have rough footing such as going through the pasture. The trails through the woods are wide and easy to follow. There were a few hills and dry creek beds to cross that were rocky, but manageable with the stroller. There was a water station that you passed by twice on the course if needed. Once out of the woods you run on gravel until the finish line. So you pretty much run on every type of surface-  pavement, gravel, grass, dirt, rocks.

Rooster finishing

If you stick around after the race, there are a variety of demonstrations and activities. This year you learned about importance of good soil which helps produce forage which goats eat which helped them produce good milk and then make ice cream. My kids were able to milk a goat and then make some ice cream. There was also a forestry tour and geocaching available to spend the morning on the farm after the race.  A fun way to spend the morning with family.

Learning about forage

Milking the goat

Fit For the Weekend - September 5, 6, 7

It's a new month, so a new beginning. What are you hoping to accomplish this month in regards to getting your fit in?

We are hoping to check out Cyclouvia again since we had a great time last time!

Friday, September 5

Beginning Dance Lessons at Bravo Dance Studio - 7-8pm, $7

Saturday, September 6
Cardio Bootcamp - Edge Body Bootcamp - free with donation of a non-perishable food item - 9:30am

 Sunday, September 7
Sunday Brunch Run - Derby City Runners
Cyclouvia - West Broadway, 2-6pm



Looking ahead -

Self Defense while Running - Fleet Feet Sept. 9 at 7pm. 
InstaFam Hunt -  Sign up for LFF's family oriented scavenger hunt at the Louisville zoo on Sept. 12

OLou Clinic and Training - Sept 20 - Learn how to orienteer

Food For Life Cooking - 5 week cooking class at Creasy Mahan Nature Preserve starting Sept. 15

Tasty Tuesdays: Slow cooker Balsamic Roast

 The inventor of the slow cooker is one of my heros! I love being able to take 10 minutes in the morning to throw everything in the slow cooker and have a delicious meal after a chaotic day. I am also a huge fan of balsamic vinegar, so this recipe is definitely one of my favorites. My 2 youngest kids enjoy helping me in the kitchen and this is a great one for them to be my sous chefs. I often add carrots and potatoes to the slow cooker to make a full meal.

Slow Cooker Balsamic Roast

Author: Robyn Stone | Add a Pinch

Serves: 6-8

Ingredients

• 1 3-4 pound boneless roast beef (chuck or round roast)
• 1 cup beef broth
• ½ cup balsamic vinegar
• 1 tablespoon Worcestershire sauce
• 1 tablespoon soy sauce
• 1 tablespoon honey
• ½ teaspoon red pepper flakes
• 4 cloves garlic, chopped

Instructions

1. Place roast beef into the insert of your slow cooker. In a 2-cup measuring cup, mix together all remaining ingredients. Pour over roast beef and set the timer for your slow cooker. (4 hours on High or 6-8 hours on Low)
2. Once roast beef has cooked, remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and then ladle about ¼ - ½ cup of gravy over roast beef.
3. Store remaining gravy in an airtight container in the refrigerator for another use.

My Journey to Healthy - Kathy Kingsbury

I wanted to start running, bad! I had no idea what to do to start. The month of my 30th I decided now was the time. Running started small, driveway to driveway. A week later it was 2 driveways then walk one. Pretty soon I learned that at my park by my house there were green dots every 1/10th I ran the park for months increasing the number of green dots each time. I became a green dot runner! 
 

I remember the first time I ran the whole park, it took so long but I did it! I was so thrilled! I felt so accomplished. At this point my father-in-law (a 30 year runner) asked me to do a club run with him. I knew I could do it but didn’t know if I could do it with everyone watching. Thankfully it was cold so there weren’t a lot of spectators and thankfully he is patient and willing to go slow with me. We made it! My first race! Hook-Line-Sinker, I was a runner now! From then on I met my father-in-law once or twice a week to run together. I loved it.

I had been running about 1.5 years when I was diagnosed with breast cancer. At this point I had completed 2 half marathons, lots of 5K’s, and ran probably 4-5 times a week. I was pretty good and decently fast. My life came to a sudden halt, I had cancer. Many surgeries, chemo, and overall feeling like crap days later, I was finally released to run again. My plastic surgeon knew every visit I was going to ask “the” question, “when can I run again?” Thankfully he was a runner and understood that I needed to be on the road. 
 

Trail running with friends.

After taking about 6-7 months off from running, I was finally released to run again! I couldn’t have been happier! Laced up my shoes as soon as I got home from the doctor's visit, headed out. I ran one driveway and realized my body was not ready for that. So I waited some more and tried again about a month later. This time a little easier, not comfortable but a little easier. I eventually went on to complete my 3rd half marathon just 4 months after the completion of chemo—no hair but I was there!

I slowly transitioned back to being a runner but had gained about 25 pounds during chemo and the weight added to the inability to train, made me really slow, REALLY SLOW! Nothing like I was. I continued to run and run and run some more even if it was slow. In April of 2014 I started a cleansing program and finally dropped the weight. This past summer I have worked super hard on my body and finally am back to my pre-cancer weight and pre-cancer ability. I AM BACK! Took 2 years to get back to me.

Now I run 2-3 times a week, cycle 2-3 times a week, strength train twice a week, and rarely take a full on rest day! I get cranky without exercise. I appreciate so much what my body can do, and where my body has come from. There was a point in my life I couldn’t sit up on my own and now I can run 13.1 miles! I GOT THIS!!! 

Kat (in the green on the left) with her workout buddies

Thanks for sharing and inspiring others to be a green dot runner, Kat! You will be reading more from Kat in future months in her featured posts, "Run, Kat, Run."
Be sure to check out others who have shared their fitness journeys in the Features tab above.
Interested in sharing your journey and inspiring others? Contact me at fitinlou@gmail. I would love to hear from you!