Paul's exercise plan - Day 43

Cardio:
1 minute walk/3 minute jog/ 7 times

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Food & Recipes - Day 43

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

BBQ Chicken

Serves: 2
(Approx 330 kcal per serving)

View the full recipe
The Ingredients

2 skinless and boneless chicken fillets

4 tbsp barbecue sauce (60g – readymade from a bottle or jar or see recipe link in method)

300g baby new potatoes

200g green beans

120g packet baby corn on the cob

sea salt and freshly ground black pepper

The Method

Preheat the oven to 180C / 350F / gas mark 4. Place the chicken fillets in a small ovenproof dish that they will fit into snugly and spoon over the barbecue sauce, turning to coat them evenly. Cover tightly with tin foil and place in the oven for 20 minutes or until cooked through and tender.

 

Meanwhile, place the potatoes in a saucepan fitted with a petal steamer and cook over a medium heat for 15-20 minutes or until tender.

 

Meanwhile, trim the green beans by cutting off the ends. About 5 minutes before the chicken and the potatoes are ready put the corn on the cob in a separate saucepan of boiling water with the trimmed beans and add a pinch of salt, if using. Bring to the boil, then reduce the heat and simmer for 4-5 minutes until tender

 

Meanwhile, and add to the pan with the corn for the last 5 minutes.

 

Drain the corn and beans and arrange on plates with the baby potatoes. Season with a little freshly ground black pepper. Add a barbecue chicken fillet to each one and spoon over any sauce that is left in the bottom of the dish. Add the green beans and lime wedges to serve.

Dressing: https://ot.rte.ie/recipes/aoifes-barbecue-sauce/

Prepare Ahead

If time allows marinate the chicken fillets in the barbecue sauce in a non-metallic dish covered with clingfilm for up to 3 days in the fridge, which will tenderise the meat.

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