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Cardio Week 1 Session 3
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.
Week 1 Session 3
Walk for 2 minutes
Jog for 2 minutes
7 times
2 skinless chicken breast fillets (300g)
1 onion (150g)
1 garlic clove
1 small head of broccoli (200g)
1 tablespoon rapeseed or olive oil (15g)
250ml low fat milk (1.5% fat)
1 teaspoon cornflour (5g)
4 teaspoons water (20g)
400g tin cannellini beans, drained and rinsed
1 slice of wholegrain bread
1 tablespoon sesame seeds (15g)
Freshly ground black pepper
Preheat the oven to 180C, (350F), gas mark 4. Cut the chicken into chunks on a chopping board. On a clean board peel and dice the onion. Peel and crush the garlic.
Break the broccoli into small florets and blanch in a pan over a high heat for 1-2 minutes until just tender but still with a little bite. Drain into a colander and set aside until needed.
Place a non-stick frying pan on a medium heat. Add the oil and sauté the chicken for 2-3 minutes until sealed and lightly golden.
Add the onion and garlic to the chicken and continue to sauté for 2-3 minutes. Season with pepper. Pour in the milk and bring to a simmer.
Meanwhile, mix the cornflour with the water and stir into the chicken mixture. Simmer for another minute or two, stirring until thickened.
Fold the cannellini beans and broccoli into the chicken mixture and then transfer to an ovenproof dish. Blitz the bread into crumbs and then sprinkle over the bake with the sesame seeds. Bake in the oven for 15-20 minutes until bubbling and lightly golden. Test with a small knife to ensure the chicken is cooked through.
Divide the chicken, bean and broccoli bake into portions and spoon into bowl. Season with pepper to serve.
* Suitable for vegetarians if plant-based alternative is used instead of chicken
