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Instant Pot Lemon Garlic Chicken

Instant Pot Lemon Garlic Chicken | Bikini Prep Coach, LLC | Scoop.it

Instant Pot Lemon Garlic Chicken is a great weight-loss recipe

Tatiana Debique ~ Bikini Prep Coach's insight:

Instant Pot Lemon Garlic Chicken is simple and easy to make in the pressure cooker and perfect for busy weeknights. The chicken cooks up tender and juicy in a buttery lemon garlic sauce. By @alyssa_therecipecritic
~
6-8 boneless chicken thighs skinless or with skin* *sea salt and pepper, to taste divided
1/2 teaspoon garlic powder
2 tablespoon olive oil
3 tablespoon butter divided
1/2 small onion, chopped
4 garlic cloves, sliced or minced
1 1/2 tablespoons Italian seasoning
Juice and zest of one lemon
1/3 cup homemade or low sodium chicken broth
Season chicken with salt, pepper and garlic powder.
Press the Sauté function (Normal settinon the Instant Pot (I used a 6 Quart DUO) and add the olive oil to the pot.
Place chicken in the Instant Pot and allow to sear on each side for 2 minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside.
Melt butter in Instant Pot and stir in the onions and garlic. Add lemon juice to deglaze pan. Cook for 1 minute then add Italian seasoning, lemon zest, and chicken broth.
Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEAL.
Select the Manual (older modelor Pressure Cook (newer modelbutton and adjust the timer to 7 minutes.
It will take about 5-10 minutes to come to pressure and start counting down.
When done, allow to naturally release for 2-3 minutes then using a long spoon push the valve to RELEASE, then remove your Instant Pot lid.
(**If you want to thicken the sauce - make a cornstarch slurry using 1 teaspoon of cornstarch whisked with 2 teaspoons cold water and stir in the Instant Pot. Press SAUTE and allow to bubble and thicken up. )
Sprinkle with chopped parsley and serve hot with your favorite sides. Spoon sauce over chicken and garnish with lemon slices. Thank you for the recipe @fithealthyrecipes #dietfood #bikiniprep #weightloss

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Bikini Prep Coach, LLC
The Bikini Prep Coach Company is a full-service Bikini Competition Prep, Weight-Loss organization dedicated to women's fitness located in Tampa, Florida.  All fitness packages are developed under the guidance of IFBB Pro Bikini  Olympian, Champion, and Coach Tatiana Debique.  We will give you everything needed from customized diets, to your bikini training regiment, and help with your overall stage presentation. You’ll reap the benefit of more than twelve years of Tatiana's competitive fitness and bodybuilding experience, and we’ll get you dialed in. We go above and beyond to ensure that even your hair, make-up, tanning, stage presence and, posing are second to none.
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Team BPC Welcomes Michelle Chapman

Team BPC Welcomes Michelle Chapman | Bikini Prep Coach, LLC | Scoop.it

We are excited to welcome Michelle Chapman to Team BPC. This Professional Saleswoman and new mom is a true superwoman. I am confident she be able to manage it all as she gets ready for her Second NPC Bikini Competition. #npcbikini #bikiniprepcoach #bikiniprep #tatianadebique #womensfitness

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Team BPC Welcomes Megan Redd

Team BPC Welcomes Megan Redd | Bikini Prep Coach, LLC | Scoop.it

We are thrilled to welcome Megan Redd to Team BPC. This beautiful Certified Personal Trainer from Daytona Beach, Florida is about to embark on her first NPC Bikini Competition. She is going to be amazing #npcbikini #bikiniprepcoach #bikiniprep #tatianadebique #womensfitness

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The Benefits of 20 Daily Squats

The Benefits of 20 Daily Squats | Bikini Prep Coach, LLC | Scoop.it

The Benefits of 20 Daily Squats #weightloss #womensfitness #bikiniprepcoach #npcbikini #ifbbbikini

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The 7 Rules of Muscle Building

The 7 Rules of Muscle Building | Bikini Prep Coach, LLC | Scoop.it

If building muscle is your priority, you've got to follow the rules. #womensfitness #bikiniprep #weightloss #bodytransformation #bikiniprepcoach #tatianadebique

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Tamekia Carter, IFBB PRO - Bikini Prep Coach Review

Tamekia Carter, IFBB PRO - Bikini Prep Coach Review | Bikini Prep Coach, LLC | Scoop.it

TAMEKIA CARTER, IFBB PRO BIKINI COMPETITOR

⭐️⭐️⭐️⭐️⭐️

5 STAR REVIEW OF TATIANA DEBIQUE

BIKINI PREP COACH

"TATIANA DEBIQUE IS TRULY AMAZING! I DECIDED TO CHOOSE HER AS MY COACH AND I AM SO GLAD I DID! I DON’T BELIEVE I WOULD HAVE WON THREE 1ST PLACE TROPHIES AND TWO OVERALL ON MY FIRST SHOW IF I DIDN’T HAVE HER COACHING ME ALONG THE WAY."

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Congratulations Kaila Daniels - New NPC Bikini Champion

Congratulations Kaila Daniels - New NPC Bikini Champion | Bikini Prep Coach, LLC | Scoop.it

Congratulations Kaila Daniels on a first-class performance during your first NPC Bikini Competition - NPC SouthWest USA in Dallas, Texas taking home the triple crown with first place wins in all three classes. I couldn't be more proud. #bikiniprepcoach #npcbikini #tatianadebique

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What's Your Favorite Way to Have Eggs?

What's Your Favorite Way to Have Eggs? | Bikini Prep Coach, LLC | Scoop.it

What’s your favorite way to have eggs?! Poached eggs happens to be one of my favorites. Helpful hint: An egg poaching pan makes it just as easy as frying them Pictured here are two eggs + a piece of sourdough topped with mashed avacado! #choosingbalance #avocadotoast #eggs #healthybreakfast #tatianadebique #bikiniprepcoach

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Bikini Prep Coach Proudly Welcomes Dyana Peyron

Bikini Prep Coach Proudly Welcomes Dyana Peyron | Bikini Prep Coach, LLC | Scoop.it

I can't wait to see Dyana's complete transformation.  Stay tuned.

Tatiana Debique ~ Bikini Prep Coach's insight:

I am happy to welcome Dyana Peyron to the Bikini Prep Coach Family.  Originally from France, Dyana is a wonderful and charming lady who enjoys an active lifestyle.  She enjoys Spartan Races and working out.  I look forward to working with Dyana on our Body Transformation Program.

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Bikini Prep Coach Welcomes Katelynn Kuni

Bikini Prep Coach Welcomes Katelynn Kuni | Bikini Prep Coach, LLC | Scoop.it

Together we are going fulfill her goal of tackling the NPC Bikini MainStage.

Tatiana Debique ~ Bikini Prep Coach's insight:

I am thrilled to welcome Katelynn Kuni to the Bikini Prep Coach Family.  Katelynn is a beautiful young lady who proudly serves and defends our nation in the US Air Force.   She is already fit to fight but we are going to get her Bikini Competition Ready. I would like to publicly acknowledge and thank Kate for her service. Together we are going fulfill her goal of tackling the NPC Bikini MainStage.

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Welcome to Team BPC Patricia Cardoza

Welcome to Team BPC Patricia Cardoza | Bikini Prep Coach, LLC | Scoop.it

Welcome to Team BPC Patricia!

Tatiana Debique ~ Bikini Prep Coach's insight:

I am super excited to officially welcome my friend Patricia Cardoza to the Bikini Prep Coach Team.  Patricia is a timeless beauty, devoted friend, and super mom of two wonderful young ladies.   She resides in Tampa, Florida and is focused on achieving her highest level of fitness yet.  Together we are going to get her there in time for her next birthday.

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Bikini Prep Coach Welcomes Alisha MIller

Bikini Prep Coach Welcomes Alisha MIller | Bikini Prep Coach, LLC | Scoop.it

Welcome to Team BPC Alisha!

Tatiana Debique ~ Bikini Prep Coach's insight:

We are excited to welcome Alisha Miller to the Bikini Prep Coach family. Alisha is a beautiful mother of four from Greenfield, Indianapolis. She is an avid runner and wants to conquer a new challenge. Alisha had her first Bikini Competition Season in 2019 and will take things to the next level this year. I'm confident that Alisha will make incredible improvements in 2020. #npcbikinicompetitor #tatianadebique #bikiniprep

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Welcome Back Nikki Prewitt!!

Welcome Back Nikki Prewitt!! | Bikini Prep Coach, LLC | Scoop.it

We are excited to have Nikki back on the team working toward her fitness goals.

Tatiana Debique ~ Bikini Prep Coach's insight:

We are pleased to welcome Nikki Prewitt back to Bikini Prep Coach. Nikki is a beautiful mother of two from the Houston area. She worked with us after her first baby and had outstanding results. Now she has returned after her second. We are happy to help her make a come back. #bodytransformation #fitnessafterpregnancy #weightlossjourney

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Important Fitness Progress Indicators

Important Fitness Progress Indicators | Bikini Prep Coach, LLC | Scoop.it

Although many of us tend to obsess about one or two progress indicators, when combined they paint a clearer picture of how we are doing. #womensfitness #weightloss #bodytransformation #bikiniprepcoach #tatianadebiquePr

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Amazing Natural Sources of Fiber

Amazing Natural Sources of Fiber | Bikini Prep Coach, LLC | Scoop.it

We all know the importance of fiber in our diet. Here are some amazing natural sources of fiber. #weightlosstips #nutrition #womensfitness #bikiniprepcoach #bikiniprep

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Team BPC Welcomes Francesca Gerrard

Team BPC Welcomes Francesca Gerrard | Bikini Prep Coach, LLC | Scoop.it

We are thrilled to welcome Francesca Gerard to Team BPC. Francesca is a personal trainer from Fort Lauderdale, Florida. She is preparing for her first NPC Bikini Competition. #bikiniprepcoach #npcbikini #womensfitness #tatianadebique

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Team BPC Welcomes Paulina Fuller

Team BPC Welcomes Paulina Fuller | Bikini Prep Coach, LLC | Scoop.it

We are excited to welcome Paulina Fuller to Team BPC. This Weatherford Texas native has such an inspirational story. I can't wait to see her grace the stage in her first NPC Bikini Competition. #npcbikini #bikiniprep #bikiniprepcoach #womensfitness #tatianadebique

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Congratulations Lizy Kelley - New NPC Bikini Champion

Congratulations Lizy Kelley - New NPC Bikini Champion | Bikini Prep Coach, LLC | Scoop.it

Congratulations Lizy Kelley on your first NPC Bikini Competition (the NPC Mel Chancey Champion Muscle 2022) and an absolutely dominant performance. Your consistent training and dieting completely paid off. You are now an NPC Bikini Champion and the sky is the limit. #bikiniprepcoach #tatianadebique #npcbikini

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Tatiana's Healthier Orange Chicken

Tatiana's Healthier Orange Chicken | Bikini Prep Coach, LLC | Scoop.it

TATIANA’S HEALTHIER ORANGE CHICKEN

INGREDIENTS

  • 1 pounds boneless skinless chicken breast, diced into bite-sized pieces
  • 1/3 cup cornstarch
  • 3 cloves garlic, minced
  • 5 tablespoon toasted sesame oil
  • 5 tablespoons olive oil
  • 5 large orange, juiced; plus ½ for extra orange juice if necessary
  • 1/4 cup lite soy sauce
  • 5 tablespoon honey
  • 1 tablespoon green onions, diced into thin rounds
  • Sesame seeds (optional)

INSTRUCTIONS

  1. Coat the chicken evenly with cornstarch and garlic, set aside for 15 minutes.
  2. In a bowl mix together oils, orange juice, soy sauce, and honey.  Add chicken to the mix (don’t add cornstarch if any left from soaked chicken).
  3. Heat up a large skillet or wok to a medium temperature. Cook chicken until the inside of chicken is white, stirring the chicken and sauces around the skillet.  If at any time your sauce is thickening before the chicken has cooked through, simply add a little more orange juice to thin it.
  4. Divide into four equal servings. Garnish with green onions and sesame seeds, serve immediately with white or brown rice and side of steamed broccoli J

 

NUTRITION INFORMATION:

 

YIELD: 4 servings

EACH SERVING (WITHOUT RICE)

CALORIES: 304 TOTAL FAT: 12g SATURATED FAT: 1g CARBOHYDRATES: 22g PROTEIN: 26g

 

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Tatiana Debique ~ Bikini Prep Coach Proudly Welcomes Shioneia Ryerson

Tatiana Debique ~ Bikini Prep Coach Proudly Welcomes Shioneia Ryerson | Bikini Prep Coach, LLC | Scoop.it

I am pleased to welcome Shioneia Ryerson to the BPC Family. Shioneia is a gorgeous mother of two and a Teacher from Grapevine, Texas. Her goal is to get into fabulous shape and compete in her first Bikini Fitness Competition in 2021. #bikiniprep #womensfitness#bikiniprepcoach #tatianadebique

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Bikini Prep Coach welcomes Amanda Christie 

Bikini Prep Coach welcomes Amanda Christie  | Bikini Prep Coach, LLC | Scoop.it

I am thrilled to welcome Amanda Christie to the BPC Family. Amanda is a gorgeous mother of two and a Marketing & Relationship Manager from Largo, Florida. Her goal is to achieve her best fitness level yet and to compete in her first WBFF Bikini Fitness Competition in 2021. #bikiniprep #wbff #wbffbikini #bikiniprepcoach #tatianadebiqueTatiana 

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Good Luck Dr. Jennifer Hennessey Bremseth

Good Luck Dr. Jennifer Hennessey Bremseth | Bikini Prep Coach, LLC | Scoop.it

Jennifer is truly an inspiration.  She is as brilliant as she is stunning and will knock the judges off their feet.

Tatiana Debique ~ Bikini Prep Coach's insight:

Good Luck Dr. Jennifer Hennessey Bremseth at this weekend's Mrs. United States of America Pageant 2020. We'll all be rooting for you. #USOAPageant #BikiniPrepCoach #BikiniPrep

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Bikini Prep Coach Welcomes Melinda Turner

Bikini Prep Coach Welcomes Melinda Turner | Bikini Prep Coach, LLC | Scoop.it

I look forward to working with Mendy as I am sure there is a lot we can learn from each other.

Tatiana Debique ~ Bikini Prep Coach's insight:

I am thrilled to welcome Melinda Turner to the Bikini Prep Coach Family. Melinda is the CEO of a telecom company and a rare combination of beauty and brains.  She resides in White Oaks, Texas and is taking on the challenge of her first NPC Bikini Competition this year. I really look forward to working with this incredible lady boss to help her achieve her goal.

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Bikini Prep Coach Welcomes Rachael Sorrento

Bikini Prep Coach Welcomes Rachael Sorrento | Bikini Prep Coach, LLC | Scoop.it

I am really excited about helping Rachael with her return to the NPC Bikini competition stage

Tatiana Debique ~ Bikini Prep Coach's insight:

We are thrilled to welcome Rachael Sorrento to the Bikini Prep Coach family. Rachael is a beautiful mother of two from Apollo Beach, Florida. She is an experienced NPC Bikini Competitor who wants to take her physique to the next level. We’re going to make Rachael’s 2020 NPC Bikini Season the best one yet. #bikiniprep #npcbikini#npcbikinicompetitor #tatianadebique #fitmom

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Instant Pot Lemon Garlic Chicken

Instant Pot Lemon Garlic Chicken | Bikini Prep Coach, LLC | Scoop.it

Instant Pot Lemon Garlic Chicken is a great weight-loss recipe

Tatiana Debique ~ Bikini Prep Coach's insight:

Instant Pot Lemon Garlic Chicken is simple and easy to make in the pressure cooker and perfect for busy weeknights. The chicken cooks up tender and juicy in a buttery lemon garlic sauce. By @alyssa_therecipecritic
~
6-8 boneless chicken thighs skinless or with skin* *sea salt and pepper, to taste divided
1/2 teaspoon garlic powder
2 tablespoon olive oil
3 tablespoon butter divided
1/2 small onion, chopped
4 garlic cloves, sliced or minced
1 1/2 tablespoons Italian seasoning
Juice and zest of one lemon
1/3 cup homemade or low sodium chicken broth
Season chicken with salt, pepper and garlic powder.
Press the Sauté function (Normal settinon the Instant Pot (I used a 6 Quart DUO) and add the olive oil to the pot.
Place chicken in the Instant Pot and allow to sear on each side for 2 minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside.
Melt butter in Instant Pot and stir in the onions and garlic. Add lemon juice to deglaze pan. Cook for 1 minute then add Italian seasoning, lemon zest, and chicken broth.
Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEAL.
Select the Manual (older modelor Pressure Cook (newer modelbutton and adjust the timer to 7 minutes.
It will take about 5-10 minutes to come to pressure and start counting down.
When done, allow to naturally release for 2-3 minutes then using a long spoon push the valve to RELEASE, then remove your Instant Pot lid.
(**If you want to thicken the sauce - make a cornstarch slurry using 1 teaspoon of cornstarch whisked with 2 teaspoons cold water and stir in the Instant Pot. Press SAUTE and allow to bubble and thicken up. )
Sprinkle with chopped parsley and serve hot with your favorite sides. Spoon sauce over chicken and garnish with lemon slices. Thank you for the recipe @fithealthyrecipes #dietfood #bikiniprep #weightloss

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