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Chinese 5 spice Chicken


Serves 4:

24 oz Chicken Breast
12 oz Broccoli
2 cups cooked brown rice

1/4 cup soy sauce
2 cloves garlic
2 teaspoons Chinese 5 spice (or to taste)
2 tbs rice wine vinegar
1 tbs honey
1″ fresh ginger root minced

Cook brown rice per packaging direction. Preheat oven to 350. In a small bowl mix all of the ingredients for the sauce. Put chicken in a shallow pyrex dish and pour sauce over the chicken. Cover with Tin foil and place in oven for 45 minutes. After 45 minutes remove tinfoil, flip chicken and cover with tinfoil again. Return to oven for another 30 minutes. You can cook the broccoli however you like. I generally throw mine into the microwave for about 45 seconds, just so that it is heated through.

Calories: 391
Protein: 56.9
Carbs: 25.1
Fat: 6.4


Burpees: 20,15,10
Push-ups: 20,15,10
Squats: 20,15,10

Push-up plank ladder up to 10.

1 push-up, 1 second plank-2 push-ups, 2 second blank….
keep adding a pushup and 1 second to plank until you get to ten, than go back to zero.