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Michelle's Exercise Plan - Day 36

Cardio Week 6

Cardio Week 6 Session 1

Tip of the Week

You are getting closer to the 5k event, it is time to add some intensity in to your cardio workout.

Don’t forget to warm up and cooldown and log how you are doing in your exercise diary.

Cardio Week 6 Session 1

Walk for 1 minute

Jog for 5 minutes

6 times

Food & Recipes - Day 36

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Main Meal of the Day

Emily’s Feta Cheese Couscous


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The Ingredients

300ml boiling water
150g wholemeal couscous
1 small courgette (150g)
250g green beans
15g fresh flat-leaf parsley
15g snipped fresh chives
150g feta cheese
1 lemon
1 mild red chilli
1 teaspoon rapeseed or olive oil
50g baby spinach leaves
Freshly ground black pepper

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The Method

Pour the boiling water over the couscous. Cover with clingfilm and set aside for 5 minutes.

Trim the courgette and using a vegetable peeler, cut into ribbons. Trim down the green beans, then in half on the diagonal. Place the green beans in a petal steamer fitted into a pan. Steam the green beans for 2 minutes, then add the courgettes and steam for another 1 minute.

Strip the leaves from the parsley and finely chop. Snip the chives into small pieces. Crumble the feta and cut the lemon in half, then cut one half into wedges. Cut the red chilli in half, then remove the seeds and finely chop.

Fluff up the couscous with a fork and fold in enough lemon juice to taste with the oil and then gently fold in the steamed vegetables with the feta cheese, spinach leaves and chilli. Season with pepper. Arrange Emily’s vegetable couscous in bowls and add a lemon wedge to each one to serve.

*Suitable for vegetarians

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