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Susuana's exercise plan - Day 36

Cardio

40 minute fast walk

How-to Videos

Food & Recipes - Day 36

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

Curried Ginger Chicken Kebabs

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

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The Ingredients

cm piece fresh root ginger

20g fresh coriander

250g baby courgettes or use 1 courgette

2 carrots 

2 boneless and skinless chicken fillets

4 tablespoons natural yoghurt (3% fat) (60g)

2 teaspoons hot curry powder (such as Madras) (10g)

1 lime

1 teaspoon rapeseed oil (5g)

100g wholemeal cous cous

salt (optional) and freshly ground black pepper

 

The Method

Peel the ginger and finely grate. Strip the leaves off the coriander and reserve a small handful to garnish, then finely chop the remainder. Trim the courgettes and if using baby pare into ribbons or cut into the regular one into dice. Trim the carrots and pare into ribbons.

On a clean chopping board, cut the chicken into bite-sized pieces and plate in a bowl. Add the yoghurt, chopped coriander, ginger and curry powder. 

Cut two wedges for garnish from the lime and then squeeze a teaspoon of juice into the chicken mixture. Season lightly with salt (optional) and freshly ground black pepper. Mix well to combine and set aside for 15 minutes to allow the flavours to penetrate the chicken if time allows or up to 24 hours covered with clingfilm in the fridge is perfect. The longer you leave the chicken in the marinade the more tender the yoghurt will make the chicken.

When ready to cook, preheat a griddle pan over a medium to high heat. Thread the chicken pieces on to 4 x 18cm bamboo skewers, leaving behind any excess marinade as it will burn. Brush the griddle pan with the rapeseed oil and add the chicken kebabs. Cook for 12-14 minutes, turning regularly with a tongs until cooked through and tender. Test with a sharp knife and make sure that the juices are running clear.

Place the cous cous in a bowl and pour over 200ml of boiling water. Cover with a plate and set aside for 5 minutes to allow the water to absorb.

Put the carrots into a steamer and cook for 2 minutes, then add the courgettes and give them another minute until just tender.

Fluff up the cous cous with a fork and fold in the carrots and courgettes. Arrange on plates and add the curried ginger chicken kebabs alongside. Garnish with the reserved coriander leaves and add a lime wedge to each one to serve.

Chinese Tofu & Pak Choi with Noodles

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles 

150g firm tofu 

2 garlic cloves

1 knob of root ginger (you need 5g matchsticks)

1 mild red chilli (optional) 

2 leeks

270g pak choi

2 tablespoons rapeseed oil (30g)

2 tablespoons hoisin sauce (from a bottle or jar – 30g)

1 ½ tablespoons reduced sodium soy sauce (22.5g)

The Method

Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender or according to instructions on the packet. Drain and quickly refresh under cold running water to prevent further cooking.

Dry the tofu well with kitchen paper and then cut into bite-sized pieces. Peel the garlic and thinly slice. Peel the ginger and cut into long thin matchsticks – you need 5g in total. Cut the chilli into rings, if using.

Heat a wok or large frying pan over a medium heat. Meanwhile, trim the leeks and then cut into thin slices. Slice the pak choi. 

Add half the oil to the heated wok, swirling to coat it up the sides. Add the garlic, ginger and chilli, if using and stir-fry for 20 seconds.  Add the leeks and stir-fry for another 1-2 minutes.

Add the rest of the oil to the wok and then tip in the tofu and stir-fry for another 2-3 minutes until crisp and golden brown. 

Tip the cooked noodles into the tofu and vegetable mixture with the pak choi, hoisin and soy sauce and stir-fry for 1 minute or until everything is cooked through and piping hot. 

Divide the Chinese tofu and pak choi between bowls to serve.

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