June 3, 2025

3 rounds for time:

Row 500 meters

15 superman arches

15 good mornings

21 sit-ups

Post time to comments.

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Crusted Chicken with Roasted Broccoli

https://www.youtube.com/watch?v=YT5a4PUpYS8

Crispy, cheesy pork rind-crusted chicken breast roasted and served with buttery roasted broccoli.

Ingredients

For the Chicken:

1 medium chicken breast (6 oz)

2 Tbsp mayonnaise (see below for sugar-free recipe)

2 Tbsp pork rind crumbles

2 Tbsp shredded cheddar cheese

½ tsp garlic powder

½ tsp paprika

Salt and pepper, to taste

½ Tbsp butter (melted, for crumb mixture)

For the Broccoli:

1/4 cup broccoli florets

1 tsp butter, melted

Salt and pepper, to taste

Macronutrients

Protein: 45g

Fat: 39g

Carbs: 4g

Preparation

Preheat the oven: to 425°F (220°C). Line a baking sheet with foil or parchment and lightly grease if desired.

Prepare the crumb topping: Combine melted butter (½ Tbsp), pork rind crumbles (2 Tbsp), cheddar cheese (2 Tbsp), garlic powder (½ tsp), paprika (½ tsp), and a pinch of salt and pepper in a small bowl. Mix until well combined.

Prepare the chicken: Pat the chicken breast (6 oz) dry with paper towels. Season both sides with salt and pepper. Spread a thin layer of mayonnaise (2 Tbsp) over the top of the chicken. Press the crumb mixture onto the mayo-coated side to form a crust. Place the chicken on one side of the prepared baking sheet.

Cook the Broccoli: Toss the broccoli florets (1/4 cup) in melted butter (1 tsp), season with salt and pepper, and spread on the other side of the baking sheet. Roast everything on the top rack of the oven for 15–20 minutes, or until the chicken is cooked through (internal temperature of 165°F/75°C) and the broccoli is tender and browned. Broil the chicken for the last 2–3 minutes if you want a crispier crust.

Serve: Serve the crusted chicken hot with roasted broccoli on the side.

Bonus Sugar-Free Mayo Recipe

Ingredients

1 egg yolk

1 tsp Dijon mustard

1 Tbsp lemon juice

½ cup avocado oil

¼ cup olive oil

Salt, to taste

Preparation

In a medium bowl, combine the egg yolk (1), Dijon mustard (1 tsp), and lemon juice (1 Tbsp). Whisk vigorously until smooth and well combined.

While continuing to whisk, very slowly drizzle in the avocado oil (½ cup), followed by the olive oil (¼ cup). Go slowly to ensure the emulsion forms properly—this is key to thick, creamy mayo.

Once all the oil is incorporated and the mixture is thickened, season with salt to taste and whisk again to finish.

Use immediately or store in the refrigerator in a sealed container for up to 3 days.