how to tan legs

BAKED LEGS WITH CREAM OF MUSHROOM

There’s something truly special about a homemade chicken dish that brings warmth and comfort to the dinner table. With simple ingredients and the familiar, soothing aromas filling the kitchen, it’s a meal that instantly feels like home. This recipe for Baked Chicken Legs with Cream of Mushroom Sauce is a timeless comfort food favorite that I can’t resist coming back to time and time again.

INGREDIENTS

For the Chicken:

  • 1 1/2 lbs boneless, skinless chicken thighs (about 6-8 fillets)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary or 2-3 fresh rosemary sprigs
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 Tbsp olive oil

For the Sauce:

  • 1 Tbsp butter
  • 8 oz sliced brown mushrooms
  • 4 cloves garlic, minced
  • 1 Tbsp fresh chopped parsley (plus more for garnish)
  • 1/2-1 tsp dried thyme
  • 1/2-1 tsp dried rosemary or fresh rosemary sprigs
  • 1 1/2 cups heavy cream or half and half
  • 1/2 cup freshly grated Parmesan cheese

INSTRUCTIONS

  • Preheat oven to 400°F. Pat chicken thighs dry and trim any excess fat.
  • In a small bowl, combine the onion powder, garlic powder, thyme, rosemary, salt, and pepper. Rub the seasoning blend all over both sides of the chicken thighs.
  • Heat 1 Tbsp of olive oil in a large oven-safe skillet or dutch oven over medium-high heat. Add the chicken thighs in a single layer and sear for 2-3 minutes per side until browned. If needed, work in batches, adding more oil for the next round.
  • Transfer the seared chicken to a plate. In the same skillet, melt the butter over medium heat. Add the mushrooms and season with salt and pepper. Sauté for about 3 minutes until they start to brown.
  • Add the garlic, thyme, and rosemary. Cook for another minute until fragrant. Pour in the cream and Parmesan, stirring frequently as the sauce comes to a simmer. Let it thicken slightly, about 2-3 minutes.
  • Return the chicken and any accumulated juices to the skillet, making sure to coat the chicken in the mushroom sauce. Transfer the skillet to the oven and bake for 15 minutes or until the chicken is fully cooked through.
  • Remove from the oven and garnish with freshly chopped parsley. Serve the chicken with the creamy mushroom sauce spooned over the top or on the side.

NOTES

  • For extra succulence and crispy skin, try using bone-in, skin-on chicken pieces.
  • Half and half or evaporated milk can substitute for the heavy cream if needed.
  • You can prepare the sauce ahead of time, refrigerate it, and then reheat gently before adding the chicken.
  • Leftovers will keep for 3-4 days in the fridge. Reheat gently in the microwave or on the stovetop.

12 EXERCISES TO TONE AND SCULPT YOUR KNEES AND LEGS

Both resistance training and lower-body cardio exercises, like running, biking, or using the elliptical, are great for targeting fat around the knees. However, some exercises are more effective than others.

Here are some of the most effective exercises and their variations for reducing knee fat. Be sure to warm up your legs before starting your workout to prepare your muscles and joints. Adding a few ankle stretches and moves will also help protect your ankles during the routine.

Lunges

Lunges and their various variations are excellent for targeting knee fat and toning the inner thighs. If you’re a beginner, start with bodyweight lunges and gradually add weights as your strength and balance improve.

FORWARD LUNGE

Forward lunges require balance and core strength. To improve stability, step forward in line with your leg’s natural alignment, rather than bringing it closer to your midline. This helps maintain better control and reduces the risk of injury.

LUNGE JUMP

Lunge jumps are a dynamic variation that not only tones muscles but also burns extra calories, making them a great option for targeting fat around the knees. This exercise requires good coordination, so it’s best to add it to your routine once you’ve mastered the standard stationary lunge.

CURTSY LUNGE

For the curtsy lunge, step back at a 45-degree angle and lower your hips, sinking into your glutes. Make sure your hips are positioned behind you to avoid straining your knees and to maintain stability during the movement.

Squats

Squats and their variations are effective for targeting above-the-knee fat by working the quadriceps. If you’re new to training, begin with bodyweight squats and gradually add weights as you build strength.

SQUAT WITH KNEE-UP

The squat with knee-up is a great exercise that challenges your balance and stability. To perform it effectively, focus on activating your core and move slowly to maintain control while standing on one leg.

SPLIT SPUAT

Split squats demand muscle endurance and balance. To improve stability, position your forward leg in line with its natural alignment, keeping it directly in front of the hip. Ensure your feet are parallel and hip-width apart for better control and proper form.

SIDE MOVING SQUAT

The side moving squat helps improve muscular endurance by requiring you to hold a squat position while moving side to side. To increase the intensity, aim to keep your squat as low as possible throughout the movement.

SIDE JUMP TO SQUAT

The side jump to squat is a dynamic variation that requires mobility, coordination, and endurance. It’s ideal for individuals who have experience with squats and are looking to challenge themselves further with a more advanced movement.

Step-Ups

Step-ups are an excellent exercise for toning the muscles around the knees, targeting the quadriceps, calves, and hamstrings. Begin with bodyweight step-ups, and as you gain strength, gradually add weights to increase the challenge.

CLASSIC STEP UPS

When performing classic step-ups, avoid using a bench or step taller than knee height to prevent knee strain. Focus on maintaining muscle tension as you step up and down to effectively activate and strengthen your leg muscles.

STEP UP DOWN

The step-up-down variation requires good coordination and focus as you alternate legs on top of the step or bench. Begin by performing this exercise slowly to ensure proper form, and gradually increase speed as your coordination and confidence improve.

Jump Rope

Jumping rope is a high-intensity cardio exercise that helps burn fat throughout your body, including challenging areas like behind the knee. It’s an effective way to improve overall fitness while targeting fat reduction.

CLASSIC JUMP ROPE

The classic jump rope exercise requires good coordination and endurance. Start at a slow pace to focus on your form, and gradually increase your speed as your coordination improves.

JUMP ROPE ALI SHUFFLE

The jump rope Ali shuffle involves a shuffling motion, which requires higher coordination and agility compared to the classic version. This makes it an excellent progression for those looking to challenge themselves and enhance their coordination while jumping rope.

ONE LEG HOP

The one-leg hop is an advanced progression from the classic jump rope. In addition to coordination and endurance, it requires balance, calf strength, and core stability, making it a more challenging exercise that engages multiple muscle groups.

CONCLUSION

Incorporating a combination of resistance training and cardio exercises, such as lunges, squats, step-ups, and jump rope variations, is an effective approach to targeting fat around the knees and toning the legs. Starting with basic exercises and gradually progressing to more challenging variations will help build strength, coordination, and endurance. Consistency, along with proper form and gradual increases in intensity, will lead to noticeable improvements in muscle tone and fat reduction over time.