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Cardio Week 7 Session 1
Tip of the Week
You have built up your cardio fitness over the last 6 weeks it now time to enjoy the 5k event, some important tips for the day.
Health Related Fitness Test Retest
It is week 7 it is time to retest your Health Related Fitness Test, and log your final results in your exercise diary.
Don’t forget to warm up and cooldown.
Cardio Week 7 Session 1
Walk 30 mins easy pace.
1 large potato (250g)
150g piece cauliflower
2 teaspoons rapeseed or olive oil (10g)
2 boneless loin pork chops (well-trimmed of excess fat) (300g)
1 apple (125g)
2 small carrots (200g)
15g butter
2 tablespoons low fat milk (1.5% fat) (30g)
Freshly ground black pepper
Handful fresh parsley leaves, to garnish (optional)
Peel the potato and cut into even-sized chunks. Break the cauliflower into small florets. Place in a pan of boiling water and return to the boil. Reduce the heat, cover with a lid and simmer for 15-20 minutes until tender.
Heat a non-stick frying pan over a medium to high heat. Add the oil and then add the pork chops and season with pepper. Cook for 4-5 minutes until golden brown.
Meanwhile, peel and finely slice the apple and add to the frying pan. Turn the pork chops over and cook for another 4-5 minutes until the pork chops are cooked through and tender and the apples are nicely glazed. Test with a small knife to ensure the chops are cooked through. Remove from the heat and leave to rest for 5-10 minutes.
Peel the carrots and cut into thin slices. Place in a pan of boiling water and cook for 3-4 minutes until just tender. Drain.
Drain the potatoes and cauliflower and return to the hot pan. Cover and leave for a few minutes to dry out. Mash with the butter and season with pepper, then beat in the milk.
Arrange the pork chops and apple slices on plates with the cauliflower and potato mash. Add the carrots and garnish with some parsley, if liked to serve.
* Suitable for vegetarians if plant-based alternative is used instead of pork
