Pamela's exercise plan - Day 36

Cardio:
90 second walk/4 minute jog/6 times

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Food & Recipes - Day 36

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Main Meal of the Day
Breakfast
Lunch
Men's Snacks
Women's Snacks

Garlic Chicken & Broccoli Stir-Fry

Serves: 2
(Approx 490 kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

2 garlic cloves

1 tbsp rapeseed oil (15g)

2 skinless and boneless chicken fillets

3 carrots

1 small head of broccoli

½ chicken stock cube (reduced salt)

4 tbsp boiling water (60ml)

1 tbsp soy sauce (15g – reduced sodium)

2 tsp rice vinegar (10g)

1 tsp cornflour (5g)

The Method

Rinse the rice well in a sieve and then put into a small saucepan with 275ml of water and a pinch of salt, if using. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on.

 

Peel the garlic and then use a garlic crusher or the fine side of a box grater if you find that easier. Measure out the rest of the ingredients you need and have them to hand – the idea of a stir-fry if that once you start cooking everything should happen very quickly!

 

Using a sharp knife or a scissors cut the chicken into bite-sized pieces. Peel the carrots and cut into slices. Break large florets off the broccoli and then cut into small florets.

 

Heat a wok or large frying pan over a medium heat. Add the oil to the heated wok, swirling to coat it up the sides. Add the garlic and stir-fry for 10 seconds being careful not to burn it. Tip in the chicken and cook for 2-3 minutes until sealed and lightly browned.

 

Tip in the broccoli and carrots and then pour in the stock with the soy sauce and rice vinegar. Bring to a simmer, then reduce the heat and cook for another 2-3 minutes or until the chicken is just tender and the vegetables are tender but still crunchy.

 

Meanwhile, mix the cornflour with a teaspoon of water to a thick paste and then stir into the garlic chicken and broccoli mixture. Cook for another minute or two, stirring until thickened and slightly reduced.

 

Fluff up the rice and divide among plates then spoon the garlic chicken and broccoli mixture on top to serve.

 

Prepare Ahead

Have everything prepared and measured out up to 2 days in advance and keep in separate small containers covered with clingfim in the fridge so that when you go to cook you are ready to go.

Have you followed your Food Plan Today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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