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Cardio Week 6 Session 2
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.
Week 6 Session 2
Walk for 1 minute
Jog for 6 minutes
on a hilly route 4 times
1 lean bacon medallion
2 skinless and boneless chicken fillets (300g)
200g mushrooms
2 garlic cloves
100g wholewheat penne pasta
1 tablespoon rapeseed or olive oil
1 teaspoon dried chilli flakes
125g light cream cheese
200g baby spinach leaves
Freshly ground black pepper
Cut the bacon medallion into small pieces. Dice the chicken into small pieces. Cut the mushrooms into thin slices. Peel and crush the garlic.
Cook the penne in a pan of boiling water for 10-12 minutes or according to packet instructions until just tender.
Meanwhile, heat a large non-stick frying pan over a medium heat. Add the oil and then the bacon and chicken. Season lightly with pepper and sauté for 2-3 minutes until the chicken is sealed and lightly golden.
Tip in the mushrooms and then stir in the garlic and chill flakes. Continue to sauté for another 2-3 minutes until the mushrooms are tender. Fold in the cream cheese until evenly combined. Add the spinach, then cover with a lid and leave for 1 minute to wilt.
Drain the penne in a colander in the sink, reserving half a teacup of the pasta water and return to the pan. Fold in the creamy chicken mixture, adding a little of the reserved pasta water if necessary to make a smooth creamy sauce. Test with a small knife to ensure the chicken is cooked through.
Divide the creamy chicken and mushroom pasta into bowls and add a good grinding of black pepper to serve.
*Suitable for vegetarians if a plant-based alternative is used instead of bacon and chicken
