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Sarah's exercise plan - Day 42

Resistance

25 reps of each exercise/ Plank 1 minute

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

6 times

Food & Recipes - Day 42

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Chicken Arrabbiata

Makes: 2
(Approx 550 kcal per serving)

View the full recipe
The Ingredients

1 small red onion

1 red pepper

1 garlic clove

2 fresh oregano sprigs (1 teaspoon dried – 5g)

2 teaspoons rapeseed oil (10g)

2 skinless chicken thighs (bone in) (250g)

1 teaspoon dried chilli flakes

400g tin cherry tomatoes

150g baby spinach leaves

150ml chicken stock (made from a stock cube – reduced sodium)

80g wholewheat spaghetti

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C/350°F. Cut the red onion in half and peel, then slice. Remove the core from the pepper and cut into slices. Trim and peel the garlic clove and then crush to a paste. If using fresh oregano, take the leaves off the stem and chop. 

Heat a casserole dish over a high heat. Add the oil and add the chicken thighs, presentation side down. Cook for 5 minutes until golden brown. Using a tongs, transfer the chicken to plate and set aside until needed.

Add the onion and red pepper to the casserole dish, then reduce the heat to low and sauté for 10 minutes until softened and just beginning to pick up a bit of colour around the edges. Stir in the garlic and chilli flakes and cook for another minute. 

Tip the tomatoes into the onion mixture with the stock and add most of the oregano, reserving a little to garnish. Season lightly with salt (optional) and freshly ground black pepper. Nestle the chicken into the casserole and bake (without a lid) for 35-40 minutes until the chicken is cooked through and tender. Test with a sharp knife to ensure the juices are running clear.

Remove the chicken from the casserole and set aside on a small plate to rest covered with foil. Fold in the spinach in two batches – the heat of the tomato mixture will cook the spinach in minutes.

About 15 minutes before the chicken is going to be ready, bring a large pan of water to the boil with a pinch of salt (optional). Add the spaghetti and cook for 8-10 minutes until tender. Drain in a colander.

Arrange the spaghetti on plates and place the chicken Arrabbiata on top. Scatter over the reserved oregano, if using fresh to serve.

Veggie Satay Noodles

Serves: 2 (each serving contains approximately 550 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles

1 red pepper

1 yellow pepper

1 green pepper

3 scallions

handful natural skinned peanuts (10g)

1 tablespoon rapeseed oil (15g)

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

160g tin coconut milk

2 tablespoons reduced sodium soy sauce (30g)

handful fresh coriander leaves

 

The Method

Bring a pan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender. Drain in a colander.

 

Cut the green, red and yellow pepper in half. Remove and discard the seeds, then thinly slice. Trim and thinly slice the scallions.

 

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

 

Add the rapeseed oil to the wok, then add the peppers and stir-fry for a few minutes until the peppers begin to pick up a bit of colour. Tip in the scallions and stir-fry for another minute. Add the peanut butter, coconut milk and soy sauce. Mix everything together and allow to bubble over a high heat until the sauce is thickened. 

 

Add the drained noodles and mix again until evenly combined and heated through. Divide the veggie satay noodles into bowls and scatter the toasted peanuts on top with the coriander to serve to serve.

 

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