October Monthly Member Tips + Workout

Enjoy this recipe for Sriracha-Glazed Chicken with Paprika Butternut Squash. This recipe blends the flavor of chicken with a marinade of sriracha, maple syrup, and balsamic vinegar for a balanced spicy, sweet, and tangy dish.

Nutrition Facts

Calories: 468 Per Serving

Protein: 39g Per Serving

Fiber: 6g Per Serving

Servings: 4   

Serving Size: 3 ounces chicken and 3/4 cup butternut squash

Ingredients

Butternut Squash

2 tablespoons canola or corn oil

1 teaspoon sweet paprika or smoked paprika

1/4 teaspoon salt

1/4 teaspoon pepper

1 4-pound butternut squash, peeled, seeded, and diced into 1-inch cubes

OR

2 2-pound butternut squashes, peeled, seeded, and diced into 1-inch cubes

Chicken

2 tablespoons Sriracha hot sauce

2 tablespoons canola or corn oil

1 tablespoon balsamic vinegar

2 teaspoons pure maple syrup

1/4 teaspoon pepper

4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded

Directions

Preheat the oven to 400˚F.

Line a large baking sheet with aluminum foil.

In a large bowl, whisk together 2 tablespoons oil, paprika, salt, and 1/4 teaspoon pepper. Add the butternut squash. Using two spatulas or your hands, toss to coat. Put the squash on the baking sheet in a single layer.

Bake for 30 to 35 minutes, or until tender, stirring once halfway through.

Meanwhile, in a large resealable plastic bag, add the Sriracha, remaining 2 tablespoons oil, balsamic vinegar, maple syrup, and remaining 1/4 teaspoon pepper. Add the chicken. Using your hands on the outside of the bag, push the chicken around to coat with the marinade. Let stand for 10 to 15 minutes (You also can refrigerate for up to 24 hours.)

In a large nonstick skillet, cook the chicken and all the marinade over medium-high heat for 8 to 10 minutes, or until the chicken is no longer pink in the center and the marinade has boiled for at least 5 minutes (this destroys harmful bacteria).

Serve with the butternut squash.

Quick Tips

Cooking Tip: When chopping vegetables to cook, be sure to cut them all about the same size so they cook evenly. If the pieces aren’t uniform in size, the larger pieces will take longer to cook.

Tip: Try doubling the recipe and put the extra chicken and squash on corn or whole-wheat (lowest sodium available) tortillas with spinach leaves and fat-free feta cheese for lunches or a quick dinner during the week.

Exercise: Bird Dogs

Workout Type: Posture Corrective Exercises

Benefits: The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.

General Instruction: Begin on all fours in the tabletop position. Place your knees under your hips and your hands under your shoulders. Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position. Raise your left arm and right leg, holding this position for a few seconds.

Return to the starting position. Do 2-3 sets of 8-12 repetitions.

Modifications: This exercise is suitable for people of all levels, including seniors, and it can be used to prevent injury, align your spine, and recover from low back pain. This exercise can be modified by laying on your back.