Coach Emmert : Pure and Lasting Transformation

04/25/2024

04/22/2024

For transition and maintenance - these are a great option? I bit spendy but they freeze well and I think worth it. I have found of I moisten a paper towel and microwave 30 -40 seconds it really helps them be more moist 😉

07/23/2023

07/17/2023

Mexican Food Monday!
Enchilada Bake 😋
Ingredients:
* 1/2 cup green spring onion, finely chopped
* 6 ounces shredded cooked chicken breast
* 1 can (4.5 oz) chopped green chiles
* 2 teaspoons chili powder
* ¼ cup enchilada sauce
* One cup canned low sodium diced tomatoes
* 1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
* 1 cup shredded low fat pepper Jack cheese (4 oz)
* 3/4 cup plain low fat greek yogurt
* 4 ½ ounces Sliced avocado
* ½ cup Fresh cilantro
Directions:
Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese. Bake 10 to 15 minutes. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with Greek yogurt, avocado, cilantro. Serve immediately.
Makes 3 servings. Per serving:
* 1 Lean protein
* 1 1/3 vegetable servings

07/16/2023

Provolone Cloud Eggs with Turkey Bacon and Spinach

4 servings

Each serving provides
1 lean
3 green
1 condiment

Ingredients
8 eggs at room temperature
2 oz. low-fat, shredded provolone
6 pieces lean turkey bacon, diced
12 oz. baby spinach
2 cloves garlic, minced
¼ tsp each or less: salt & pepper
Cooking spray

Directions
1. Pre-heat oven to 425⁰F.
2. Carefully separate the egg whites and yolks, placing the whites in a large bowl and the yolks in a small bowl. For best results, make sure there is no yolk in the bowl with the egg whites.
3. With an electric mixer, whip the egg whites on high speed until stiff peaks form, about 5 minutes. Gently fold in the provolone cheese and turkey bacon with a rubber spatula.
4. Spoon 8, equally sized mounds of egg whites onto a lightly greased baking sheet. With the back of a spoon or your finger, make an indent in the center of each mound to create a nest. Bake until lightly golden brown, about 4 to 5 minutes.
5. Remove baking sheet from oven, and carefully spoon one egg yolk into each indentation. Lightly season with salt and pepper. Bake again until yolks are set, about 4 to 5 minutes.
6. While the eggs bake, cook garlic in a lightly greased skillet over medium-high heat until aromatic, about 1 minute. Add spinach and continue to cook until spinach has wilted. Lightly season with salt and pepper. Serve cloud eggs on top of a bed of wilted spinach.