skip to main content

Sarah's exercise plan - Day 8

Cardio

Walk for 2 minutes

Jog for 3 minutes

6 times

How-to Videos

Food & Recipes - Day 8

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Easy Chicken Stir-Fry

Makes: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

225g stir-fry chicken strips

150g baby corn

4 scallions

315g readymade stir-fry vegetable mixture (such as broccoli, mangetout & mixed vegetables)

300g mangetout

100g wholegrain rice

2 teaspoons easy ginger (10g)

2 tablespoons rapeseed oil (30g)

50g frozen peas

5 teaspoons reduced sodium soy sauce (25g)

1 ½ teaspoons honey

salt (optional) and freshly ground black pepper

 

Download PDF
The Method

Slice the chicken into bite-sized pieces. Cut the baby corn into slices. Cut the scallions into slices.

 

Meanwhile, rinse the rice in a sieve and put in a pan with 300ml of water. 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. 

 

Heat a wok or large non-stick frying pan. Add half of the oil and stir-fry the chicken for 5 minutes, tossing occasionally until the chicken is piping hot with no pink meat and the juices run clear and the rice is tender. Tip on to a plate.

 

Add the rest of the oil to the wok and swirl it around. Tip in the corn, scallions and ginger and stir-fry for 1 minute, then add the peas and stir-fry for another 1-2 minutes.

 

Fold in the vegetable stir-fry mix, cooked chicken pieces and rice, then sprinkle over the soy and honey. Season with pepper and stir-fry for 2-3 minutes until everything is piping hot and the vegetables are tender but still have crunch.  

 

Divide the easy chicken stir-fry between bowls to serve.

Crispy Tofu with Stir-Fried Noodles & Pak Choy

Serves: Serves 2 (each serving contains approximately 480 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles

200g firm tofu

2 scallions

150g sugar snap peas

1 mild red chilli

1 garlic clove

2cm piece fresh root ginger

1 red pepper

100g pak choy

1 tablespoon rapeseed oil (15g)

1 teaspoon toasted sesame oil (5g) 

2 teaspoons reduced sodium soy sauce (10g)

juice of ½ lime

 

Download PDF
The Method

Place the noodles in a pan and cover with boiling water. Cook for 4 minutes or according to packet instructions, then drain and rinse under cold running water. 

 

Drain and dry the tofu out well with kitchen paper and then cut into cubes and put in a bowl. 

 

Trim and finely chop the scallions. Cut the sugar snap peas in half. Cut the red chilli in half, then remove the seeds and thinly slice. Peel and finely grate the garlic and ginger. Remove the seeds from the red pepper and cut into thin slices. Cut the pak choy into slices.

 

Heat a wok or large frying pan over a high heat. Add the rapeseed with the sesame oil, swirling it up the sides. Add the scallions, chilli, garlic and ginger and stir-fry for 1 minute. Add the tofu and stir-fry for 2-3 minutes until sealed and crisp. 

 

Add all the vegetables to the tofu mixture and stir-fry for another 1-2 minutes, then add the cooked noodles. Toss well, then add the soy sauce and lime juice and mix until well combined and everything is sizzling.

 

Divide the crispy tofu and stir-fried noodles with pak choy between bowls to serve.

 

Have you followed your Food Plan Today?

Well done, keep up the good work

×

Don't worry, get back on track tomorrow! You can do it!

×