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Michelle's Exercise Plan - Day 4

Cardio Week 1

Cardio Week 1

Session 2

Cardio Tip of the week

It is all about getting out and getting started. First step look at your pace and breathing when you are jogging and walking.

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

Cardio Session 2

Walk for 3 minutes

Jog for 1 minute

7 times

Food & Recipes - Day 4

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Main Meal of the Day
Breakfast
Lunch
Snacks

Roast Chicken with Mashed Potatoes, Green Beans & Gravy

roast-chicken-and-mash/

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The Ingredients

2 large chicken thighs (220g in total)
400g potatoes
200g green beans
250g carton fresh poultry gravy or 4 teaspoons chicken gravy granules (20g)
15g butter
2 tablespoons low fat milk (1.5% fat) (30g)
Freshly ground black pepper

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The Method

Preheat the oven to 180C, (350F), gas mark 4. Pat the chicken skin dry with kitchen paper and place in a small non-stick roasting tin. Season with pepper and roast for 45 minutes or until cooked through and golden brown. Test with a small knife to ensure the chicken is cooked through.

Meanwhile, peel the potatoes and cut them into even sized chunks. Put in a pan of water and bring to the boil. Cover with a lid, then reduce the heat and simmer for 15-20 minutes or until completely tender but still holding their shape.

Trim the green beans and place in a separate small pan of boiling water, then cover and simmer for 3-4 minutes until tender. Drain well.

Heat the gravy according to carton instructions in a small pan or make up the gravy granules according to packet instructions and simmer gently, stirring occasionally to ensure there is no lumps.

Remove the cooked chicken from the oven and leave to rest for about 5 minutes.

Drain the cooked potatoes and return to the hot pan with the lid on and leave for a few minutes to dry out. Add the butter and pepper and mash until smooth, then beat in the milk.

Place a chicken thigh on each plate with some mashed potatoes and season with pepper. Add the green beans and pour over the gravy to serve.

* Suitable for vegetarians if plant-based alternative is used instead of chicken

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