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Cardio Week 4 Session 2
Tip of the Week
This week it is all about working on your stride lenght for Jogging / Walking.
Don’t forget to warm up and cooldown and log how you are doing in your exercise diary.
Cardio Week 4 Session 2
Walk for 1 minute
Jog for 4 minutes
on a hilly route 6 times
1 small onion (100g)
1 small courgette (150g)
1 red pepper (150g)
1 red chilli
1 garlic clove
150g tofu
100g dried wholewheat noodles
2 teaspoons rapeseed or olive oil (10g)
160g tinned light coconut milk
2 tablespoons reduced salt soy sauce (30g)
2 teaspoons honey (10g)
Juice of 1 lime (30g)
100g beansprouts
Handful fresh coriander leaves, to garnish (optional)
Cut the onion in half, then peel and thinly slice. Trim the courgette and cut into slices. Remove the core from the pepper and cut into thin slices. Cut the chilli in half, then remove the seeds and finely chop the flesh. Peel and crush the garlic. Cut the tofu into slices and then cut into 1cm chunks.
Cook the noodles for 3-4 minutes in a pan of boiling water or according to the packet instructions until just tender. Drain and quickly refresh under cold running water.
Meanwhile, make the sauce. Put the soy sauce in a bowl with the, honey and lime juice in a bowl. Stir in the chilli and garlic and set aside.
Heat a wok or large non-stick frying pan over a medium to high heat. Add the oil and stir-fry the onion1-2 minutes until just beginning to brown around the edges. Tip in the tofu and stir-fry for another 2-3 minutes until lightly golden.
Add the courgette and red pepper to the wok and stir-fry for 1 minute. Pour in the coconut milk and then simmer for another 1-2 minutes until slightly reduced and thickened. Fold in the noodles with the sauce and beansprouts and continue to stir-fry until piping hot.
Divide the Tofu Pad Thai between bowls to serve.
*Suitable for vegetarians
