Easy Homemade Chicken Noodle Soup Recipe

What better way to beat those winter blues than with this classic soup recipe, dudes n' girls? Not only is it commonly prescribed to help fight off colds, it was famously used to defeat Mr. Freeze in the Batman The Animated Series episode "Heart of Ice" which we watched religiously as kids. If Chicken Noodle Soup was good enough for Batman, it was good enough for us! Let's get to what we'll need in order to whip up this recipe.

• 3 Frozen Chicken Breasts (approximately 838g)
• 2 Cups Dried Noodles (117g)
• 3 Lg. Carrots ( 382g) sliced
• Several Celery Stalks (211g) sliced
• Half an Onion (141g) diced
• 3-4 Cloves of Garlic (12g) diced
• 3 T. Low Sodium Chicken Broth Paste
• 1 T. Mrs. Dash ( any No Salt Seasoning )
• 8 c. Warm Water
• Salt & Pepper to taste.

Place your frozen Chicken in a pan with 1T. Olive Oil.

Turn your heat on medium.

Cover and let cook.

After it cooks for 5 to 6 minutes turn the breasts over. After another 5 to 6 minutes slice each breast into several pieces to help completely thaw and cook through.

Meanwhile,  dice your Onion and Garlic. Slice your Carrots and Celery.

By now your Chicken is no longer pink. Place the Chicken pieces onto a cutting board or plate to dice it up into bite size pieces. 

Pour your Onion and Garlic into the pot with the juice from your Chicken and simmer it until it's translucent.

Add your Chicken Broth and stir it until it's all disolved.

Add your Seasoning. Stir

Add your Carrots and Celery. Stir. 

Add your warm Water. Stir.

Dice up your Chicken, add that and your Noodles to the pot. Stir.

Bring this to a simmer and turn it down to low and cover. Let this simmer for 30 minutes.

It's done when the Noodles are tender.

A Hearty and Protein Packed, cold weather, delicious meal!

Enjoy!!

 

This recipe makes approximately 6 Servings.

Each Serving Size is 2 c. (512g) and contains,

• Cal.                    265.5
• Fat.                    4.3g
• Carb.                 24g
• Sugar.               3g
• Protein.             32g

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!

5 Badass Battle Ropes Exercises!

BATTLE ROPE WORKOUT

Battle Ropes are a great way to get an aerobic and anaerobic workout. Building Muscular endurance and cardiovascular strength. Incorporating many muscle groups to work in unison, and burning a lot of calories in the process. Here are some of the Buff Dudes favorite Battle Rope exercises. 

1. BATTLE ROPE JUMPING JACKS

First on the list is going be the Battle Rope Jumping Jacks. This is an excellent way to warm the body up and add a little extra buff-ness to this classic exercise.  Hold the ropes in each hand, with an underhand grip. Feet together. Jump upwards and at the same to pull the legs apart till they are wider than shoulder width. At the same time bring your arms above your head (keeping them straight) and touch them together. Us the same motion in reverse to complete one repetition. 3 sets x 20 reps.

2. POWER SLAM

The Power Slam is going to be an explosive exercise utilizing the power of the hips, legs, shoulders and core. Start in a half squat positions hold both ends of the ropes in each hand at arms length in front of you. Explode upwards, thrusting the hips forward, while raising your hands above your head. Once you reach the top position, immediately slam the ropes downward, while pushing your hips back and squatting back to the starting position. 3 sets x 15

3. SNAKES ON THE FLOOR

This exercise is great for working the shoulders and chest. Stand with the feet shoulder width apart, in a half squat position, and arms held out to your side parallel to the ground. With a quick motion bring your hands together and apart like you’re clapping, while gripping the ends of the rope tightly. 3 sets x 30 seconds. 

4. ALTERNATING WAVE REVERSE LUNGE

Working the shoulders, core, and legs. This is a great way to get that heart rate up and make those muscles work. Start with your feet at shoulder width and arms held straight (elbows slightly bent). You’ll be alternating your waves, bringing your arms up in a quick and smooth motion. As you’re alternating your waves, you’ll bring one leg back and squat into a lunge position, and then return to the top position and repeat on the opposite side. 3 sets x 20 reps (10 lunges each leg)

5. RUSSIAN TWISTS

Can’t forget the abs, and that is exactly what this exercise is for. You’ll want to sit on the floor (or ground) and firmly grasp the ends of the rope. Lean back with the abs tensed. Hands will be held together, starting at one side of your body. Quickly move the rope up and over your legs by twisting your trunk and bringing your hands to the opposite side of your body and repeat. 3 sets x 40 reps (total)

That wraps it up, dudes! Some of our favorite Battle Ropes exercises in one killer workout.

No Battle Ropes? No problem! Check out our DIY Battle Ropes episode where you can grab some for as little as $0. Pretty good deal, right? Check it out!

Crock Pot Chicken Chili Recipe

It's that time of year Dudes and Grrrls! Some of us are experiencing Chilly weather where we live so to make sure no one feels left out, we're making this our "Chili" recipe. Break out your Slow Cookers and let's get started on this Protein Packed healthy recipe.

• 2c / 430g White Northern Dry Beans
• 2 Large Chicken Breasts ( when cubed it yields approximately 2 1/4 c or 498g )
• 1T. Olive Oil
• 1/2 Large or 1 whole small yellow onion / 87 g
• 4c / 891g Chicken Broth
• 1T. Garlic Powder
• 2t. Cumin
• 1t. Oregano
• 1/2 t. Black Pepper
• 1 t. Cayenne Pepper
• 1 (7oz/196g) can Chopped Green Chili's. 
• 1c. / 224g Fat Free Sour Cream
• 1/2c / 123g Fat Free Milk

Start by following  the "Quick Soak" directions on the package.  As these beans are soaking, you can start all your other food preparation.

Chop the Chicken into little bite size morsels.  Chop your onion into similar sizes. Gather all your other ingredients.

Sauté your Chicken in the Olive Oil over medium heat for a few minutes.  Then add your onion. Stir around frequently and cook until your Chicken is no longer pink.

Pour this into your Crock Pot.

Add all your spices and stir around until the Chicken and Onions are coated.

When your beans are done soaking, drain, rince and add to your Crock Pot and stir.

Now add your Chicken Broth and Chili's and stir.

Place your lid on and set your Crock Pot on High 4 to 6 hours or if you need more time, Low 8 to 10 hours.

When it's done and the beans are soft, turn it off and add your Fat Free Sour Cream and Milk. Stir until it's all blended.

This is even better garnished with thinly sliced fresh jalapeños!

Enjoy!

This recipe makes approximately 8 servings of 1 1/2 c or 392g.

One Serving contains:

• Cal.              311
• Fat.              4g
• Carb.           40g
• Sugar.         0
• Protein.       27g

Let us know how you liked it!  :0)

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!

Healthy Sweet Potato Biscuits Recipe

We love Sweet Potatoes and we love biscuits so it wasn't too hard to figure out we'd love this recipe! In fact, it was hard to keep the biscuits on the plate long enough to photograph these tasty suckers.

They go along perfectly with our Homemade Classic Chicken Noodle Soup recipe from last week and once you whip up this easy ingredient list into shape we think you'll agree! 

• 1 c. Cooked Sweet Potato (318g)
• 1/2 c. Fat Free Greek Yogurt (113.5g)
• 1 1/2 c. Whole Wheat Flour (173g)
• 4 t. Baking Powder
• 1/4 t. Salt
• 1/2 t. Nutmeg
• 2 T. Butter

Wash, peel and dice up your Sweet Potato.

Put it in a pot and add water to just the top of the potatoes. 

Bring them to a boil and turn the temperature down, cover and simmer for approximately 15 to 20 minutes. (test it by poking with a fork or knife. It should slice like softened butter.)

Drain and let cool.

Now add all your dry ingredients into a bowl and whisk together.

Here's a trick.....grate your butter over the dry ingredients. This makes it easier to incorporate it into the flour mixture.

Now use a fork and mix it together until it forms small crumbs.

 By now you should be able to mash up your Sweet Potatoes. If it's lumpy, that's ok.

Measure out your Yogurt and whip it up till its nice and smooth. Add your Sweet Potatoes and blend these wet ingredients together.

Now, pour the wet ingredients into your dry and fold them together. 

You scrape around the edges and fold it over the center of the bowl. Around and around.

Helpful Tip:  You do not want to whip it up or over mix your Bisquit batter. This will make them turn out tough, instead of flakey.

Once it's all incorporated together, turn it out onto your floured counter top. You may need to knead a little more flour into your dough. 

Press it out to about 1 to 1 1/2 inches thick and cut your Bisquits. (If you don't have a Bisquit cutter, use a knife and make square ones!)

Lightly spray your tray.

Heat your oven to 425

Bake for 15 to 20 minutes ....until golden brown.

Mmmmm mmmm, hot Bisquits right out of the oven!!

A little about Sweet Potatoes: 

Our little (or sometimes big, depending on where you buy them) Sweet Potato friends are a great source of beta-carotene, vitamin A, vitamin C, calcium, potassium, iron, vitamin B6 and fiber. These orange health grenades are definitely Buff Dudes Approved and if you've never had them we think you'll agree!

 

 

 

 

 

This recipe yields 12 Bisquits

Each Bisquit contains:

• Cal.             78
• Fat.             2g
• Carb.          13g
• Sugar.        1g
• Protein.      3g

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!