Operation Transformation 2021

Sarah's exercise plan - Day 35

Resistance

60 seconds on / 30 seconds off

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

4 times

How-to Videos

Food & Recipes - Day 35

Download This Week's Shopping List

Chicken Fajitas (dinner for 2 and then lunch for 2 with no wrap)

Makes: 2
(Approx 500 kcal per serving)

View the full recipe

The Ingredients

4 skinless and boneless chicken fillets

2 garlic cloves

1 lime

1 teaspoon Chinese five-spice powder

1 teaspoon dried chilli flakes

1 teaspoon ground cumin

2 teaspoons paprika (sweet or smoked)

2 small red onions

2 red peppers

2 yellow peppers

2 tablespoons rapeseed oil (30g)

2 wholemeal wraps

4 tablespoons natural yoghurt (60g)

10g fresh coriander leaves

salt (optional) and freshly ground black pepper

side salad, to serve (see separate recipe)

Download PDF

The Method

Using a scissors or knife the chicken fillets into strips and put in a bowl. Peel the garlic clove and crush to a paste. Cut the lime in half and squeeze onto the chicken. Add the Chinese five-spice, cumin, chilli flakes and paprika. Stir in the garlic and season lightly with salt (optional) and pepper, stirring with tongs until evenly covered in the mixture.

Trim the red onions and cut in half, then peel and cut into thin slices. Cut the red and yellow peppers in half and remove the seeds and core, then cut into slices.

Heat a frying pan or a wok over a medium heat. Add the rapeseed oil. Tip in the peppers and onions and stir-fry for 3-4 minutes until just tender but still with a little bite. Add the marinated chicken and stir-fry for 4-5 minutes or until the chicken is piping hot with no pink meat and the juices run clear. Transfer to a bowl and keep warm.

Wipe out the frying pan and return to a medium heat when ready to serve. Heat two of the wholemeal wraps for each serving of two people about 10 seconds on each side. Arrange the wraps on plates and divide the chicken and vegetable mixture between them (reserve half in a bowl to use for another time and once cold cover with clingfilm and store in the fridge for up to 3 days). Add a tablespoon of yoghurt to each wrap and scatter over some coriander leaves. Arrange on plates with small bowls of side salads (see separate recipe) to serve.

Nutty Fried Rice with Satay Sauce

Serves: Serves 2 (each serving contains approximately 470 kcal)
(Approx kcal per serving)

View the full recipe

The Ingredients

80g wholegrain brown rice

1 tablespoon reduced sodium soy sauce (15g)

1 tablespoon natural peanut butter (preferably crunchy with no added sugar & salt – check the label the sugar should be no more than 5g per 100g – 15g)

1 teaspoon rice vinegar (5g)

1 teaspoon water

1 teaspoon toasted sesame seeds (optional – 5g)

1 small head of broccoli

300g mushrooms (chestnut or ordinary)

25g unsalted cashew nuts

1 tablespoon rapeseed oil (15g)

1 egg

freshly ground black pepper

Download PDF

The Method

Rinse the rice well in a sieve and then put in a saucepan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 15 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). Spread out on to a tray and allow to cool to prevent further cooking or use leftover rice, which this type of recipe is perfect for.

To make the satay sauce, mix two teaspoons of the soy sauce in a small bowl with the peanut butter, vinegar, water and the sesame seeds, if using. Set aside until needed.

Break off the broccoli into florets and then cut into small bite-sized florets. Trim the mushrooms and cut into slices.

Heat a work or large frying pan over a medium heat. Dry roast the cashew nuts, tossing regularly until evenly coloured. Tip on to the chopping board and once they have cooled down, roughly chop.

Add one teaspoon of the oil to the wok and swirl up the sides, then tip in the broccoli and mushrooms and stir-fry for 3-4 minutes until tender. Tip on to a plate and set aside.

Add the rest of the oil to the wok and again swirl up the sides. Tip in the cooked rice and stir-fry for a few minutes until piping hot. Break the egg into a bowl and lightly beat, then make a well in the centre of the heated rice and then tip in the egg. Leave for 20 seconds or so until it starts to set then begin to gently break up with a wooden spoon and toss until evenly combined. Season with pepper to taste.

Return the cooked vegetables to the wok with the cashew nuts and sprinkle over the remaining teaspoon of soy sauce, toss until evenly combined and season with pepper. Continue to cook until piping hot. Divide between bowls and drizzle over the satay sauce to serve.