Paul's exercise plan - Day 15

Cardio:
2 minutes walk/90 second jog/8 times

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Food & Recipes - Day 15

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

Chicken Goujons With Potato Wedges

Serves: 2
(Approx 520 kcal per serving)

View the full recipe
The Ingredients

200g floury potato, scrubbed (such as Rooster or Maris Piper)

4 tsp olive oil (20g)

25g plain flour

1 egg

2 tbsp low fat milk (30g – 1.5% fat)

50g dried white breadcrumbs (often known as panko or use fresh white instead)

25g porridge oats

2 boneless and skinless chicken fillets

100g lambs lettuce (or use any variety of lettuce that is available)

7 cherry tomatoes

sea salt and freshly ground black pepper

The Method

Preheat the oven to 200C / 400F / gas mark 6. Using a small sharp knife, cut the potatoes into even-sized wedges. Place in a pan of boiling water and cook for 3-4 minutes until almost tender but still holding their shape. Arrange on a baking sheet lined with parchment paper and drizzle with two teaspoons of the olive oil, tossing to coat. Season lightly with salt and put in the top shelf of the oven. Roast for 30-35 minutes until cooked through and golden brown, turning half way through to ensure that they cook evenly  – a tongs can be helpful for this.

Meanwhile, put the flour into a shallow dish and season lightly with salt, if using and plenty of freshly ground black pepper. Break the egg into a separate bowl and add the milk, then beat to combine with a fork. Mix the breadcrumbs and oats in a separate bowl and line the three bowls up alongside each other with an empty plate ready for the coated chicken.

Using a small sharp knife or a scissors, cut the chicken into strips. In small batches of 2-3 pieces toss the chicken strips in the flour and toss to coat, shaking off any excess. Dip in the beaten egg mixture and then roll in the breadcrumbs. Put on the plate while you finish off the remainder.

Arrange the chicken goujons on a separate baking sheet lined with parchment paper and drizzle the remaining two teaspoons of oil over one side of all the goujons, turning them over to ensure they are all lightly coated evenly. Place in the oven and cook for 15-20 minutes or until cooked through and tender.

Arrange the chicken goujons on plates with the potato wedges and arrange the lettuce with cherry tomatoes that you’ve cut in half alongside to serve.

Prepare Ahead

The chicken goujons can be made up to 3 days in advance and kept covered with clingfilm on a plate in the fridge. They also freeze very well – simply lay out on a plate lined with parchment paper well spaced apart until frozen solid then put into freezer bags or an airtight container and use as required. If you cook them from frozen allow an extra 10-15 minutes in the oven or until they are cooked through and tender.

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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