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Susuana's exercise plan - Day 21

Resistance

Structure:

1 minute on, 30 seconds off

Exercises:

Sit stand

Straight Arm Plank

Tricep Dips

Glute Bridge

Press Up

Sets:

Repeat above x4 times

Food & Recipes - Day 21

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

Lynsey’s Chicken & Soba Noodles

Lynsey Balfe started her chef career five years ago in Co. Kildare. She is currently a Junior sous chef Peruke and Periwig in Dublin.

Makes: Serves 2 (each serving contains approximately 440 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

250g pak choy

2 scallions

1 small red pepper

200g sugar snap peas

1 mild red chilli (optional)

2 boneless and skinless chicken fillets

100g soba noodles

1 tablespoon rice vinegar (15g)

1 tablespoon reduced sodium soy sauce (15g)

1 teaspoon honey (5g)

1 teaspoon toasted sesame oil (5g)

½ lemon

1 teaspoon toasted sesame seeds (5g)

The Method

Trim and shred the pak choy. Trim and finely slice the scallions. Remove the seeds from the red pepper and cut into very thin slices. Cut the sugar snap peas in half. Cut the chilli in half, if using and remove the seeds, then finely chop.

Using a tongs, place the chicken fillets in a pan and just cover with water. Bring to the boil over a high heat, then reduce the heat to low and simmer for 4 minutes or until the chicken is cooked through and tender. Test with a sharp knife to ensure the juices are running clear.

Meanwhile, make the dressing, place the red chilli in a bowl, if using and add the rice vinegar, soy sauce, honey and sesame oil. Remove any pips from the lemon and then squeeze in the juice. Whisk until evenly combined.

Transfer the cooked chicken to a plate and leave to cool, then using two forks shred the meat into small pieces. 

Place the noodles in a pan of boiling water and simmer for 4 minutes until tender. Drain into a colander in the sink and rinse briefly to prevent further cooking.

Tip the soba noodles and pea mixture into a large bowl and fold in the chicken with the dressing. Add the pak choy, sugar snap peas, red pepper and scallions and mix again until evenly combined. Divide the chicken and soba noodles into bowls and scatter over the sesame seeds 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

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.

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