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Sarah's exercise plan - Day 44

Resistance

60 seconds on / 15 seconds off

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

5 times

Food & Recipes - Day 44

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

Deidre Doyle’s Oriental Salmon with Rice & Greens

Makes: Serves 2
(Approx Each serving contains approximately 600 kcal kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

2 pak choy (about 280g)

3cm piece fresh ginger root

2 garlic cloves

2 tablespoons rapeseed oil (30g)

1 tablespoon reduced sodium soy sauce (15g)

1 tablespoon honey (15g)

2 x 150g boneless salmon fillets

1 tablespoon sesame seeds (8g)

100g frozen peas

100g mangetout

salt (optional) and freshly ground black pepper

The Method

Scrape the skin off the ginger with a teaspoon and finely grate. Peel and crush the garlic. Put both in a shallow dish with half of the oil, then add the soy sauce and honey, whisking to combine. Cut the pak choy and mangetout into strips and cover in a bowl with clingfilm and chill until needed.

 

Add the salmon fillets, turning to coat and if time allows cover with clingfilm and leave in the fridge for 1 hour to marinate, if time allows or up to 24 hours is fine.

 

Rinse the rice in a sieve and put in a pan with 250ml of water and a pinch of salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. This rice can sit happily for up to 30 minutes with the lid on.

 

When ready to cook, preheat the oven to 180°C/350°F. Scatter the sesame seeds over the salmon fillets and cook for 10-12 minutes or until tender.

 

Heat a large wok or non-stick frying pan over a medium to high heat. Add the oil and swirl up the sides, then tip in the cooked rice and stir gently until evenly combined. Mix in the peas, pak choy and mangetout and cook for 2-3 minutes until tender, sprinkling over a little water if it starts to stick a tablespoon at a time. Taste to make sure it is cooked and season lightly with salt (optional) and pepper.

 

Spoon the rice & greens on to plates and top with the oriental salmon and any remaining sauce. 

Emily’s Feta Cheese Couscous

Serves: Serves 2 (each serving contains approximately 345 kcal)
(Approx 345 kcal per serving)

View the full recipe
The Ingredients

160ml boiling water

80g couscous (wholemeal if possible)

125g packet baby courgettes (or use 1 courgette)

250g green beans

15g fresh flat-leaf parsley

15g snipped fresh chives

100g feta cheese

1 lemon

1 mild red chilli (optional)

1 teaspoon rapeseed oil (5g)

50g baby spinach leaves

salt (optional) and freshly ground black pepper

The Method

Pour the boiling water over the couscous. Cover with clingfilm and set aside for 5 minutes. 

Using a vegetable peeler, pare the baby courgettes into ribbons. Trim down the green beans, then in half on the diagonal. Place the green beans in a petal steamer fitted into a saucepan and season lightly with salt, if using. Steam the green beans for 2 minutes, then add the courgettes and steam for another 1 minute. 

Strip the leaves from the parsley and finely chop. Snip the chives into small pieces. Crumble the feta and cut the lemon in half, then cut one half into wedges. Cut the red chilli in half, if using then remove the seeds and finely chop.

Fluff up the couscous with a fork and fold in enough lemon juice to taste with the oil and then gently fold in the steamed vegetables with the feta cheese, spinach leaves and chilli, if using. Season with pepper. 

Arrange Emily’s vegetable couscous in bowls and add a lemon wedge to each one to serve.

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