CrossFit Tri-County


Monday, August 20

The 9:00am WOD at the Grand Opening rocking Cindy!

Run 1 mile for time

12 Wallballs (20,14)
15 KBS (53,35)
200m Run

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Recipe of the Day

Honey Mustard Chicken Nuggets

Step 1. The marinade.
1/2 water, 1/4 cup warm honey, 1/4 cup grey poupon mustard, 1 lb chicken. The marinade works very fast and you can leave them there for fifteen minutes. You will be surprised to see that the chicken is turning white as the acid works to cook the outside right in the marinade! The liquid is reduced dramatically as it penetrates the chicken.
Step 2. The coating.
1 cup almond flour; 1/2 tsp dry mustard + optional spices to taste (I like garlic powder, ginger root, palm sugar). Coat the chicken, a few at a time – I saw a much more even coat than when using almond flour alone.
Step 3. The baking.
Line the sheet with foil to reduce cleanup. I did 400 degrees for 15-20 minutes. Check on them after fifteen minutes. You’ll see brown circles forming around the nuggets. When that first happens, it’s time for them to come out. Wait a few minutes more – and they are stuck to the bottom

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