Cathal's exercise plan - Day 44

3 sets of exercises:

walking on the spot

sumo squats

tricep dips

straight arm plank

walking on the spot

sumo squats

tricep dips

straight arm plank

double leg lifts

Have you done your exercise today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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Food & Recipes - Day 44

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Main Meal of the Day
Breakfast
Lunch
Men's Snacks
Women's Snacks

Peggy's Soy Salmon

Serves: 2
(Approx 525 kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

½ tsp butter (2.5g)

2 tbsp soy sauce (30g – reduced sodium)

2 x 150g boneless salmon fillets, skinned (ask the fish counter to do this)

1 head of broccoli

½ lemon (optional)

sea salt and freshly ground black pepper

The Method

Preheat the oven to 200C / 400F / gas mark 6. Rinse the rice well in a sieve and then add to the pan with 250ml of water and a pinch of salt, if using. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on – you’ll need 100g of cooked rice in total or if you are short of time use the microwavable sachet for convenience.

 

Once the rice has been cooking for 15 minutes, melt the butter in a small pan over a medium heat with the soy sauce or you can do this in the microwave. Put the salmon into a small baking tin lined with tin foil or parchment paper and gently pierce each fillet a few times with a fork. Season generously with plenty of freshly ground black pepper.

 

Spoon the soy butter over the salmon fillets and bake for 6-8 minutes until just cooked through and tender. To test the salmon is cooked, make a small cut with a small sharp knife to see if the flesh has turned from translucent to pink.

 

Meanwhile, break or cut off the broccoli florets and then cut into even-sized small florets so that they will cook evenly. Put in a saucepan fitted with a petal steamer and season lightly with salt, then cook over a medium heat for 2-3 minutes until just tender but still with a little crunch in the stem.

 

Arrange the soy-glazed salmon on plates with the broccoli. Cut the lemon wedges, if using and use as a garnish to serve.

 

Prepare Ahead

 The salmon can be prepared with the butter soy glazed and kept covered with clingfilm for up to 2 days. It could also be frozen very successfully for up to 2 weeks. Simply flash freeze on a place lined with parchment and once frozen transfer to a suitable container

Have you followed your Food Plan Today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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