Make Time Today – To Tell Someone…
Your “Fitness Friday” Exercise Program!
For Today, Monday and Wednesday of next week:
This week we are working the Arms and Back … And The goal is simple – Tone and Strengthen your Back and who doesn’t like toned arms.
Remember, your goal is become fit and fabulous, so work with what you have and it’s all happening right here!
“Fitness Friday” Meal of The Day!
Muffin Pan BBQ Chicken Thighs
If you like baking muffins and cooking Bar B Q Chicken on the grill or
using a smoker. Then you are going to enjoy this meal. And if you
really want to set it off – Make a side of Buttermilk waffles, but be sure to
fold in the egg white whip meringue.
Makes 12 appetizer or 6 main-course servings
- 12 medium skin- on, bone- in chicken thighs
- 2 cups Jack’s Old South Huney Muney Cluck Rub or 1 recipe Basic Chicken Rub
- 3 1/4 cups chicken broth
- Salt, to taste
- Freshly ground black pepper, to taste
For the sauce:
- 1 cup Jack’s Old South Vinegar Sauce or Basic Vinegar Sauce
- 2 cups Jack’s Old South Hickory Sauce or Basic Hickory Sauce
- 1 cup ketchup
- 1 cup honey
- 1 cup maple syrup
- 1 1/4 cups seedless blackberry preserves
- 8 tablespoons (1 stick) unsalted butter, at room temperature
What you’ll need:
- Poultry shears
- 1 silicone cupcake mold, with holes punched through each cup (or an aluminum cupcake pan, also with holes punched through each cup)
- 1 13 x 9- inch aluminum baking pan
- 1 aluminum baking sheet
Heat a smoker to 300 degrees F.
Using poultry shears, remove the knuckle on each end of each chicken thigh bone. Then trim the excess fat off the skin and meat of each thigh until the pieces are 3 to 4 inches wide, leaving about 1/4 inch of excess skin at the edges of the meat. Apply the chicken rub evenly to both sides of the thighs.
In the cupcake mold, place each thigh, skin side down, in an individual cup. Sit the mold in the baking pan, and pour the chicken broth into the pan, being careful not to pour it directly on top of the chicken. Place the pan in the smoker and cook, uncovered, for 1 1/2 hours.
Remove the baking pan from the smoker. Gently flip the thighs onto the baking sheet. Season the tops of the thighs with salt and pepper. Return the thighs to the mold cups, skin side up, and put the baking pan back in the smoker. Cook for 45 minutes.
Meanwhile, make the sauce: Put all the sauce ingredients into a blender and blend until thoroughly combined. In a medium pan over medium heat, warm the sauce until it is hot but not boiling. Set aside.
Remove the pan from the smoker, and unmold the chicken thighs onto the baking sheet, skin side up. Brush the thighs lightly with the warm sauce. Place the baking sheet in the smoker and cook for 30 minutes to allow the sauce to caramelize into the chicken skin.
Remove the baking sheet from the smoker, and serve the cupcake chicken immediately. You can store this rub in an airtight container indefinitely.
“Fitness Friday” Feature – Hard Work!
- Carnegie Tirado -
A 22 year old athlete from Prince Georges County, Maryland. He is a graduate of Howard University, class of 2013. During his time at Howard University Tirado was very involved on campus. He was apart of the football and track team where he excelled in both sports. He won the 2011 Trinidad & Tobago National Championship in the 110 meter hurdles. He also is a member of The (Xi) Chapter of Kappa Alpha Psi Fraternity Incorporated. During his down time he enjoys watching the Washington Redskins, spending time with family and friends, and relaxing of course because of his constant training.
My “Fitness Friday” Special Guest!
Ms. Nevie Gray,
Of Fit Like Me Divas. An all-woman’s training, running, boot camp and nutrition center for the Diva – who likes to keep it toned, tight and looking right. We will be talking about Women’s Fitness and what’s coming up for your fitness program this summer and fall.
ENJOY THE RIDE!
Philia - means affectionate regard or friendship. It is a dispassionate virtuous love, a concept developed by Aristotle. It includes loyalty to friends, family, and community, and requires virtue, equality and familiarity.