“Nice going, you fat a$$!”
“Nice going, you fat a$$!” avatar

The brutal 24 hours that motivated me to start living healthy

Left: Fitness club ID photo from 3/17/10 Right: 1/17/2013

Part of my job as a personal trainer is to motivate and empathize.  That’s something I can genuinely do with most of my clients who struggle with their weight.  I’ve been there.

In fact, I still struggle from time to time.   But, I know what it takes and I know the frustration that you feel when the scales don’t move in your favor after all of the hard workouts.  I know how hard it is to go to the gym on those days when you are sore and tired and don’t feel like working out.  I know you’d rather sit in Star Bucks drinking a caramel latte with double whip than do 100 Burpees during a deck of cards workout.  It’s easier to take the path of least resistance.

So, I want to share with you a story about the first 24 hours of my fitness journey which happened back in March of 2010.  It was the “perfect storm” that inspired me to lose 55 lbs in 6 months.  I’ve never shared this very personal story with anyone… until now.

It began when my wife Doreen and I traveled up to Purdue University to meet my daughter Kaitlin to go see a high school and college friend of mine, Jack Calhoun, speak at the Krannert School of Management.  Jack is a fellow Lafayette Jefferson High School and Purdue University grad and is currently the president of Banana Republic, the famous retail clothing brand.

Before going to Jack’s presentation, Doreen, Kaitlin and I ate a horribly fattening and greasy lunch at Five Guys hamburgers just off campus.  Lunch took too long and we had to quickly walk about five blocks to the building where Jack was speaking.   When we arrived, I was out of breath and felt like I was going to have a heart attack.  I actually had to find a restroom because I thought I was going to puke.  I recovered, but barely.

I entered the lecture hall and approached Jack who had not seen me in several years.   As I walked up to him, I could tell that he really didn’t recognize me.  When somebody calls you by your first name and phrases it in the form of a question like, “Brian?”, then that probably isn’t a good thing.  I was now the older, fatter form of the younger, much skinnier me.  I think Jack was a bit startled by my weight gain.  Except for a few emerging wrinkles around the eyes, Jack had not changed much over the years.  He was obviously living a much healthier lifestyle out in California and looked great.

Incident #2 happened later than night when I went to bed.  My wife, Doreen, put her arm around me.  As she touched my stomach she said, “What is that?”  I embarrassingly said, “That’s my stomach fat.”   She said, “No it’s not.”  I responded, “Yes it is.  I’m fat and that’s my stomach.”  Nothing else was said.  She probably won’t remember that moment, but I ALWAYS will.  It was extremely embarrassing.

That next morning, I had a follow-up appointment with my endocrinologist – incident #3.  I had blood work done the week before and I was there to get the results.  “Brian, you have metabolic syndrome and type 2 diabetes.”  He might as well have hit me upside the head with a 2 x 4.  I thought, “Great… two more medical problems added onto high blood pressure, sleep apnea, narcolepsy, and high cholesterol.” He continued, “If you don’t start exercising, eating right and lose about ten or 15 pounds in the next month, I’m going to prescribe insulin.”  He gave me some pamphlets about diabetes, a meal plan, and a blood sugar testing kit and sent me on my way.

I was stunned.  I will admit that I cried as I drove home.  Diabetes?  Really?

As I got closer to my home, I saw the sign for a new commercial gym that had recently opened.  Something made me turn into the parking lot and go inside.  I toured the gym, drove home to change clothes and then drove back to the gym to purchase a membership and try a free personal training session.  The photo on the left at the top of this article is the i.d. photo they took at the gym that day.

That first session was awful.  I walked on the treadmill for five minutes at 3.5 mph and I felt like I was going to pass out.  Twenty minutes into the workout, I went into the bathroom and puked.

When I got home from the gym, I was getting ready to step into the shower and saw myself in the mirror.  I said to myself, “Nice going, you fat ass!  How the hell did you let this happen?”  I didn’t have an answer.  It just happened over time.  The blame was on me.  Now… it was time to change.

Everything that happened in that 24-hour span is what motivated me to turn my life around.  An old friend didn’t recognize me.  My wife didn’t recognize my body.  My doctor gave me an ultimatum to change or else inject myself with insulin shots.  I couldn’t walk five minutes on a treadmill or make it through a 30-minute workout without throwing up my lunch.  And finally, I didn’t recognize MYSELF anymore; that person I saw in the mirror was not me.

I could either give up or make a change for the better.  I signed up for several more months of sessions with a personal trainer.  I started working out six days a week.  I took spinning classes. I started eating healthy.  I started walking… then running.  My weight started dropping and I started sleeping better and becoming more active.  I was happier and less stressed.  No more metabolic syndrome. No more diabetes.  No more sleep apnea.  In a few months, the “old me” was back, and better than ever.

We are all a reflection of what we do physically, what we eat, and how we treat others.  Are you happy with how you look?  Are you happy with how you feel?  Are you happy with your life and how you interact with those around you?  If not, do something about it and start making positive changes.

Just making the decision to exercise at least 30 minutes a day and eating healthier will have a positive impact on your life in so many ways.  It won’t happen overnight.  It takes hard work and dedication. But a few months from now, you’ll see and feel the results.  If you haven’t started, now is the time.  If you’ve been at it awhile and feel frustrated, change up your program a little and recommit yourself to living healthy.

If I could do it, you can do it.

Brian Koning is an ACE-certified personal trainer, certified boot camp instructor, WKC-certified kettlebell trainer and owner of FitNow Group Fitness in Westfield, Indiana.

Posted in Motivation | 3 Comments

Explaining EPOC or After Burn
Explaining EPOC or After Burn avatar

How we burn more calories for hours after an intense workout

Today, our FitCamp workout was designed to keep the heart rate at about 85% – 90% of HRM (heart rate maximum) using HiiT (High Intensity Interval Training). We performed six exercises using a 10 round tabata (:20 work with :10 rest) for 5 minutes of continuous work/rest per each exercise. After the tabata rounds were over, we ended with a 3-exercise metabolic finisher. As a result, we took the body to failure a few times and increased our body’s demand for oxygen as we were all “sucking wind” at the end of each tabata set and at the of the workout. As I mentioned in class, this not only burns calories DURING the workout, it also creates what some people call “after burn” or EPOC (Excess Post-Exercise Oxygen Consumption).

High Intensity Interval Training can be beneficial when incorporated into your workout program once or twice a week.

After we warm up and begin more intense exercise, our body must choose which energy system to used based on our intensity level. While the body is adjusting, it starts taking in more oxygen until we get our “second wind” when our oxygen demands are eventually met. That’s why running is so uncomfortable for some people. They give up before they ever get to that “second wind” state. HiiT messes with this a bit as we take our heart rate up and then drop it several times throughout a workout.

So… when we finally stop exercising and we don’t need to tap into those energy reserves, the body continues to take in more extra oxygen that we normally would during lower-intensity workouts. This excess oxygen, what we refer to as EPOC or Excess Post-Exercise Oxygen Consumption, is used for recovery processes that bring the body back to steady or normal state.

The intensity and duration of our HiiT workout determines how long it takes for our body to return to normal, thus affecting the “after burn”. When we don’t exercise hard, we don’t get a noticeable after burn. After high-intensity exercise, however, the after burn can last hours or even days. I’ve had clients who have reported that their kcal count continued to climb as much as 300 kcals in the first hour after a 500 kcal effort. That intense after burn will not stay that high for more than a couple of hours at most. However, even 24-48 hours after the workout, you might still see an extra 25 kcals being burned in an hour.

So why is this important?

Simply put, the more intense your workouts, the more energy you will expend to assist with the recovery after the workout. Thus, the longer the recovery period, the longer your body will continue to burn calories.

By incorporating some high-intensity workouts (85% – 90% of HRM) in your weekly routine, you will not only burn more calories during the workout, but you will burn additional calories during the recovery period.

Doing time-based workouts with intense bursts of energy followed by short periods of rest are ideal. Tabatas (:20 work, :10 rest) are good. So is sprinting for 10 seconds, jogging for 30 seconds or jumping rope for a minute and resting for 30 seconds. Do at least 30 minutes of HiiT a couple of times a week.


Posted in Miscellaneous, Programming, Workouts | 2 Comments

2012 Get Fit Fitness Challenge
2012 Get Fit Fitness Challenge avatar

Several FitCampers have asked when the next fitness challenge will begin because they like being motivated to reach their goal.  And, quite frankly, I need some extra motivation to reach my goal that I have set as I turn the Big 5-0 in December!  I’ve come up with a fun contest where YOU challenge ME, head on!

So, beginning the week of Monday, October 1st, you will embark on a 12-week fitness journey to challenge Brian and reach a goal of losing either 12% of your body weight or drop 12 percentage points of your body fat by Friday, December 21st.  If you reach your goal and Brian does not, you will receive one FREE month of FitCamp.  It’s that simple!  But… if Brian DOES reach his goal of either a 12% drop in body weight or 12% drop in body fat %, you will receive a $10 gift card from Kona Grill if you reach either of your goals.

Download official rules PDF file here… Contest Rules


Posted in Contests, Miscellaneous | Leave a comment

FitNow Is On the Move
FitNow Is On the Move avatar

Exciting Changes for FitNow & FitCamp!

If you would have told me a little over a year ago that I’d have nearly 300 people come through FitCamp and have 50 clients attend FitCamp five days a week, I would have laughed and said, “You’re crazy!”  But, that’s exactly what has happened.   Because FitCamp has continued to grow, I am making changes that will take FitNow to the next level.  This includes a name change, new location and new programs.

Name Change

First, I am making a subtle name change to reflect the mission and purpose of building an exercise community through group fitness programs.  The name is changing from FitNow Personal Fitness Training to FitNow Group Fitness.  Along with the name change, the tagline will be “Building Strength In Numbers”.

New Location

Beginning September 4th, FitNow Group Fitness will be operating out of a 2,000 sq. ft. warehouse located at 1022 Kendall Ct., Bldg. 2, Ste. 1 in Westfield.  Although the space is smaller than what we had at Speed Athletics, it will be more efficient and has more amenities.  The large overhead door opens up into a very large parking lot that we’ll be able to use for a variety of activities.  The building is located just about a block away from the Monon Trail extension that runs north of 169th Street.  And, I’ll be able to bring back evening programs and eventually add noon, after-school and weekend classes.

Evening FitCamp Returns – 6:00pm – 7:00pm

Beginning September 4th, the evening FitCamp class returns from 6:00p-7:00p Monday through Friday.  This is a viable option for people that aren’t early risers or who prefer to work off their workday stress.

BlastCamp Debuts – 7:15pm – 7:45pm

For those who want to mix things up, reach a short-term fitness goal , or aren’t ready to commit to a monthly program like FitCamp, BlastCamp is the program for you.  BlastCamp, a Ten-Day Assault On Body Fat, consists of nine very intense 30-minute workouts (plus one workout on your own) spread out over 11 days.  Each session which starts at 7:15pm will be jam-packed with multi-functional exercises that will burn fat, build muscle and improve cardiovascular endurance using a combination of bodyweight exercises, dumbbells, kettlebells, medicine balls, and other equipment.  You’ll experience ArmBlast, LegBlast, Butt&GutBlast, CardioBlast, BodyBlast, and even an occasional workout that may take us to another location if weather permits.  BlastCamp will begin on day one with a 1-hour orientation/workout and will conclude on day 10 with a 1-hour workout, awards ceremony and Q&A session.  The individual(s) with the highest point total based on overall weight loss and percentage of fat loss will receive a prize!  New BlastCamp sessions will begin at 7:15 pm. the first and third Monday of each month except the third week of November and third week of December to allow for Thanksgiving and Christmas.  Cost: $75 ($45 for FitCampers)

KBCamp – 8:00pm – 8:45pm

If you want a challenging workout that will kick your butt and make body fat turn and run the other way, then you’ll want to sign up for our KBCamp kettlebell workout.  As of August 10th, I will have completed my kettlebell personal trainer certification from the WKC (World Kettlebell Club) in Chicago.  I’ll then be instructing 45-minute KBCamp sessions every Tuesday and Thursday evening at 8:00pm for four weeks starting the 1st Tuesday of the month.  The first class of each 4-week session will include an orientation on proper kettlebell technique and safety.  Cost: $65 ($40 for FitCampers).  Drop-In Rate: $10 (cash only) space permitting. Punch cards will also be available at a discounted rate of $80 for 10 sessions.  People must attend one orientation session before being allowed to participate as a drop-in client or purchase a punch card.  Orientation sessions may be included as a part of FitCamp or held randomly depending on interest.

Other Programs

Over the coming months, I hope to add additional classes and programs that meet more specific needs. This will greatly depend on interest, enrollment and availability of additional trainers who hold specialty certifications.  These programs would include:

  • Yoga
  • Cardio Kickboxing
  • Running Programs (training for distance runs)
  • Mud Run Training

Humbled, Grateful and Blessed

As you can see, there are a lot of changes coming.  This will take time and patience as we all adapt to the new facility, programs and schedules.  But, I envision FitNow Group Fitness to grow into a company that can be replicated and franchised in the coming couple of years.  I appreciate and thank everyone that has helped to make FitNow a successful and growing business.  This includes my family, friends, personal trainers and clients for their continued support.  Most of all, I want to thank God for blessing me and giving me the vision, health and tools I need to build a business that can help others build stronger, healthier bodies.

Invitation to Join

Whether you are ready to whip your body back into shape, wanting to reverse health issues that are caused by being overweight, hoping to tone and build muscle, or tired of not seeing results from working out in a traditional gym or fitness center, I hope you’ll give FitNow Group Fitness a chance.  Come and try a couple of session free of charge. I’d love to have you as part of the FitNow community!

To your health!

Posted in Business, Miscellaneous, Uncategorized | Comments Off on FitNow Is On the Move
FitNow Is On the Move avatar

Running: How to Train Injury-Free
Running: How to Train Injury-Free avatar

Thanks to Jeff Galloway, I’m ready to run

Well, it’s almost here… my “second”, well… actually my “first”, mini-marathon. You see, last year I trained really hard (and incorrectly) as a novice runner for the OneAmerica 500 Festival Mini-Marathon in Indianapolis but had to withdraw a few weeks prior due to an injury. Because I didn’t know what I was doing and the fact that I am approaching the Big 5-0, I managed to develop a stress fracture in my right tibia. It’s by far one of the most painful injuries I’ve ever had. Disappointed, I vowed to learn how to train properly and hopefully avoid injury so that I could run in this year’s May 5th event. Barring any last-minute injury, I feel great and am ready to run. Suffering from an injury is an annoying thing to happen, so if you can, try and avoid it. Often times though you might get injured through no fault of your own. Things like this just sometimes happen even when you tried your best to avoid it. For example, you might get injured whilst at work (which is completely unrelated for training for a marathon). However, if you have been injured through no fault of your own then it might be a good idea to get yourself a lawyer from somewhere like this Kendall Law Firm. They can help you get the compensation that you deserve. For example, maybe you had to miss a day off from work due to your injury. By getting a lawyer they should be able to help you get your money back.

Rewind to December of 2010 when the longest run I’ve ever done was maybe a couple of miles in my early 20s, and that was a one-time thing. It was my 2011 New Year’s Resolution to run a 5K (3.1 miles) in March and then train for the 2011 OneAmerica 500 Festival Mini-Marathon in May. The point is, I was never a runner and can actually say I hated running because it was hard. But, I completed my first 5K and then became injured training for “The Mini”.

So, what did I do different this year from last? I did some research and found Jeff Galloway. Jeff is a veteran runner and has coached thousands of marathon runners with his group training programs. He has also written several articles for Runner’s World.

Jeff’s program and website (www.jeffgalloway.com) is all about how to “Run Injury Free”. It’s geared towards older or injury-prone runners. For the most part, I followed Jeff’s training program for half-marathons but made a few adjustments due to my personal training schedule.

According to Jeff’s website…

“Jeff’s quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner’s World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUN™, low mileage, three-day, suggestions to an over 98% success rate.

Jeff has worked with over 200,000 average people in training for specific goals and is the inventor of the Galloway RUN-WALK-RUN™ method. Jeff is an inspirational speaker to over 200 running and fitness sessions each year.

His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise…”

For anyone who never thought they could run a 5k, half marathon, or full marathon, I highly recommend visiting and reading Jeff’s website. Then, start slowly and build your distance without doing too much at once. In just a few months, you’ll discover the wonderful world of running… much like I have.

Posted in Injuries and Conditions, Motivation, Workouts | Leave a comment

Metabolism-Boosting Foods
Metabolism-Boosting Foods avatar

It’s like throwing logs on the fire all day long

These foods and others can help you burn even more calories!

As we age, most of us will see our metabolism slow down especially after age 40. So, the question becomes, “How do I boost my metabolism?” One way is to exercise efficiently so that you get a great “after burn” for several hours after a workout. No matter where you are in the world, exercise is important to your health. For people who are looking to lose weight, this method does prove to be effective if you stick to it. We will all find methods that work best for us. If you are someone who is committed to losing weight, one factor that you may not have thought about before is the amount of time you use your car. If you use it everyday, for no apparent reason, it may be best for you to sell you car in Ireland today (if you live in and around this country). This may help you with exercising more, now that you don’t have something like a car to turn to if you feel unmotivated. It is all about being positive and being committed. The other way is to eat smaller, more frequent meals throughout the day. The key is to eat foods that help boost your metabolism.

So, what exactly is “metabolism”? It’s the combination or range of biochemical processes or chemical reactions which occur within our bodies. Consisting of anabolism (the build-up of substances) and catabolism (the breakdown of substances) metabolism is basically how our body uses food by transforming it into energy, the burning of calories. A slow metabolism means we aren’t burning food for energy and it becomes stored as fat. We want a healthy metabolism so that we have a balanced exchange of calories in and energy spent. Some people might even have such high metabolisms that they can’t keep weight on or gain wait; this is just as unhealthy as having a slow metabolism.

Some foods that are known to boost metabolism include:

Breakfast: Milk, Oatmeal, Wholegrain Cereal, Eggs, Yogurt

Drinks: Coffee, Green Tea, Water

Meat & Fish: Beef, Chicken, Pork, Salmon, Sardines, Tuna, Turkey

Fruits: Apples, Berries, Grapefruit, Oranges

Vegetables: Beans, Cabbage, Carrots, Cayenne Peppers, Tomatoes, Garlic

Other: Almonds (Raw), Canola Oil, Peanut Butter, Olive Oil, Whey Protein, Curry

You can find lists of other metabolism-boosting foods by searching on the Internet. Always check with your doctor before starting a fitness or nutrition program to make sure it’s safe for you.

To your health!


Posted in Nutrition | 1 Comment

Metabolism Not Racing?
Metabolism Not Racing? avatar

You might need a better strategy

Suppose you are a race car in the Indianapolis 500.  To win, you have to keep your car performing optimally the entire race.  You need to refuel at the right time and change your tires as they wear.  You also need other adjustments to compensate for the track and weather conditions.  One miscalculation and you could struggle to win or even finish the race.  The same is true with your body when it comes to exercise and nutrition. You need a strategy to keep your metabolism racing during AND after a workout to produce optimum results.

You need a plan rather than just winging it.  Nutrition is key before, during and after a workout.  You’ve got to eat the carbohydrates for energy prior to a workout.  After a workout, you need protein for muscle repair.  You may also need to replenish your energy with carbohydrates and electrolytes after a hard workout to and make sure your body returns to a normal state.

You also need to have a proper workout strategy to reach your goal whether it’s to lose weight, build muscle, increase strength, or improve your cardiovascular endurance.  Without a plan, many people don’t see results they were hoping for, become frustrated and eventually quit.

If you’re like most people, you’ll tell yourself, “I need to lose a few pounds, so I think I’ll join a gym and workout.”  But unless you have a specific goal in mind, you might be doing yourself more harm than good, especially when it comes to burning fat and shedding pounds.  Did you know that there are different types of workouts for different goals.  If you want to burn fat but you’re doing a workout designed for building strength, that’s like entering an elephant to race in the Indianapolis 500. The elephant might be strong, but it’s not very efficient and will take days to travel those 500 miles.  He might reach the goal, but it will take a lot longer.

Before I started really studying fitness and earned my ACE Personal Trainer certification, I was like everyone else.  I went into the gym, got my 30-minute workout in and left.  I pushed some weights around, did a few minutes on the elliptical, and cut my calories way back to 1,200 per day and that was it.  Then one day, figured out that I wasn’t igniting my metabolism and therefore not burning fat.  But after I made a few minor adjustments with both my nutrition and workouts, I boosted my metabolism and the fat started melting off.

The solution?  You need to  create the “perfect storm” by not only burning more calories than you take in, but you also need to build muscle and eat for the purpose of fueling your body.  When you do that, you turn your body into a fat burning furnace.  That means working out smarter instead of harder and taking in the right amount of calories to be able to perform optimally during your workouts so that you burn even more calories post-workout.  After a hard workout, your body needs time to recover and return to that normal state.  That process can take a few hours to a couple of days.  And guess what happens during that recovery time? Your body must burn more calories than normal to make the necessary repairs!  Your metabolism is working overtime.

When it comes to your workouts, you need to make sure that you are getting the right combination of strength/resistance training and cardiovascular training, especially in the fat burning zone of 65 – 85% of your maximum heart rate (mHR).  As a general rule, your maximum heart rate is calculated by subtracting your age from 220.  So, if you are 43, your mHR would be 177.  Optimally, a 30-minute resistance training session with active rest followed by 30 minutes on the elliptical, treadmill, rower or bike is going to produce the best results.  However, if time is limited, you can still get great results with a 30-minute high-intensity interval training or max interval training workout.

Each workout should be planned out.  Don’t just wander aimlessly around the gym and then pick up a weight or jump on a machine and just do a few reps until it’s hard.  When I work, two days are upper body, and another day is lower body and core.  Those days are always followed up with at least 30 minutes of light to moderate cardio to get into that fat-burning zone.  Other days may just be cardio such as jogging, biking, or agility drills.

When it comes to planning, write your workout down in a notebook or exercise journal.  Know what muscles you’ll be working, how much resistance, how many reps and how many sets you’ll be doing before you even arrive at the gym.  After the workout, write some notes.  What was hard? What was easy? How did you feel? What progress did you make? Review those notes before your next workout so that you know what you need to work on.

In racing, sometimes luck plays a role for the winning car.  But almost always, the car that takes the checkered flag at the end of the race is one that has solid race strategy and sticks to it while making subtle adjustments along the way.  Apply this strategy to your workouts and nutrition to boost your metabolism and you’ll be well on your way to hitting your fitness goals.

To your health!

Posted in Nutrition, Programming, Uncategorized, Workouts | Leave a comment

Metabolism-Boosting Chicken Recipe
Metabolism-Boosting Chicken Recipe avatar

Chicken Breasts with Green Chile-Almond Cream Sauce

Here is a great metabolism-boosting recipe I found from EatingWell.com.  Nearly all of the ingredients help to boost your metabolism. You have chicken breasts with a green chile cream sauce that was inspired by green mole’. A touch of cream adds an extra smoothness to the sauce, but it can be omitted if you avoid dairy.  You can serve this with brown rice and a tossed green salad with mango and red onion slices, also metabolism boosters.

6 servings | Active Time: 30 minutes | Total Time: 1 hour


  • 2 cups unsweetened almond milk (see Shopping Tip)
  • 1/2 cup reduced-sodium chicken broth
  • 3/4 cup chopped seeded fresh New Mexican green chiles
  • 3 scallions, sliced, white and green parts separated
  • 3 tablespoons slivered almonds, toasted (see Tip)
  • 1 clove garlic, thinly sliced
  • 3/4 teaspoon salt, divided
  • 6 chicken breast cutlets or fillets (about 4 ounces each; see Tip)
  • 1 tablespoon canola oil
  • 2 tablespoons whipping cream (optional)
  • 1 tablespoon sesame seeds, toasted (see Tip)


  1. Combine almond milk, broth, green chiles, scallion whites, almonds, garlic and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat to a simmer and cook the mixture until reduced by half, 20 to 30 minutes. Puree with an immersion blender or puree in a blender until smooth (use caution when blending hot liquids).
  2. Sprinkle chicken with the remaining 1/2 teaspoon salt. Heat oil in large nonstick skillet over medium-high heat. Cook half the chicken until browned, 1 to 2 minutes per side. Transfer to a plate. Cook the remaining chicken until browned.
  3. Add the first batch of chicken back to the pan. Pour in the sauce and cook at a low simmer, turning occasionally, until all the chicken is cooked through and tender, 4 to 7 minutes. Remove from the heat and transfer the chicken to a serving platter. Stir cream (if using) into the sauce and pour the sauce over the chicken. Sprinkle with the reserved scallion greens and sesame seeds.


Per serving : 194 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 63 mg Cholesterol; 4 g Carbohydrates; 25 g Protein; 1 g Fiber; 454 mg Sodium; 323 mg Potassium

0 Carbohydrate Serving

Exchanges: 3 lean meat, 1 fat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days. Reheat before serving.
  • Tips: Look for almond milk near other shelf-stable or refrigerated dairy-free milks, such as soymilk and rice milk. Pacific and Blue Diamond make unsweetened varieties. Try the leftovers in a fruit smoothie.
  • If you can’t find chicken cutlets or fillets, purchase six 5-ounce chicken breasts. Remove the tenders and trim the fat. Place the chicken between pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch.
  • To toast slivered almonds and sesame seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Posted in Healthy Recipes, Nutrition, Recipes | Leave a comment