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Cardio Week 4 Session 3
Tip of the Week
This week it is all about working on your stride length 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 3
Walk for 1 minute
Jog for 5 minutes
5 times
2 skinless chicken breast fillets (300g)
4 tablespoons natural yoghurt (60g)
1 teaspoon mild chilli powder (5g)
1 teaspoon ground cumin (5g)
1 teaspoon smoked paprika (5g)
1 tablespoon rapeseed or olive oil (15g)
1 red onion
1 red pepper (150g)
150g mangetout
2 scallions
50g cherry tomatoes
2 small wholewheat wraps (40g each)
30g baby spinach leaves
2 teaspoons toasted sesame seeds (10g)
Freshly ground black pepper
Handful fresh coriander leaves, to garnish (optional)
Cut the chicken into thin strips and place in a bowl with half the yoghurt and the spices, then season with pepper, stirring to combine. This can be used immediately or left in the fridge for up to 2 days for the flavours to develop.
Cut the onion in half, then peel and cut into slices. Remove the core from the red pepper and thinly slice. Cut the mangetout into slices. Trim and thinly slice and scallions. Dice the cherry tomatoes and season with pepper.
Heat a non-stick wok over a high heat. Add the oil and then tip in the marinated chicken strips and sauté for 2-3 minutes until lightly golden. Add the onion, red pepper and mangetout and stir-fry for another minute or two until tender, drizzling over a tablespoon of water which still help stream fry the vegetables. Test with a small knife to ensure the chicken is cooked through.
Heat the wraps on a non-stick frying pan for about 20 seconds on each side. Put the wraps on plates and spread over the yoghurt. Divide the spinach between them and scatter the scallions and cherry tomatoes on top. Add the chicken and vegetable mixture and sprinkle over the sesame seeds. Scatter over the coriander, if liked to serve.
* Suitable for vegetarians if plant-based alternative is used instead of chicken
