Life Fitness

Tuesday 23 September 2014

Beach Body Plan Recipes

Published 21/05/2013 | 05:00

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Steak with rocket salad.
Vegetable ragout
Chicken salad with chickpeas, peppers and lemon.

How to cook for a delicious new you

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DAY ONE

GRILLED HAKE AND COURGETTES

Heat a griddle pan until smoking hot. Slice a medium sized courgette into rings and toss in a little olive oil. When the pan is hot grill the courgette on both sides until tender, take the courgettes off and keep to the side while you do the same to the hake. Brush the hake with a drizzle of olive oil, and cook on both sides for about 3/4 minutes each side (depending on thickness). Pop the cooked courgette back onto the pan for a second or two to reheat if they have gone cold. Squeeze a little lemon over the courgettes and fish.

DAY TWO

CHICKEN SALAD WITH CHICK PEAS, PEPPERS AND LEMON

Grill one large chicken breast. While it is cooking drain and rinse a small tin of chick peas and mix with one chopped red pepper, a small quantity of red onion and a chopped tomato. Toss this mix in a teaspoon of olive oil and the juice of half a lemon. Add a couple of drops of Tabasco, a little chopped fresh coriander or a little chopped garlic if you like. Slice the cooked chicken, and serve on top.

DAY THREE

STEAK WITH ROCKET SALAD

Grill a lean steak to your liking. Make a salad from as much rocket as you fancy, sliced red onion, cucumber, raw sugar snap peas, olives and cherry tomatoes.

Dress your salad in either balsamic vinegar and a little olive oil, or lemon juice and olive oil.

DAY FOUR

TANDOORI STYLE CHICKEN WITH CHOPPED SALAD

Marinate one large chicken breast (skin off) in a tablespoon of low fat yoghurt, a little chopped garlic, a teaspoon of paprika and a squeeze of lemon juice. Leave it in the marinade for 30 minutes minimum or up to 24 hours. Heat the oven to 200 degrees, and cook with chicken on a baking tray for 15 minutes approximately until cooked through.

Meanwhile, a chopped salad is merely a mix of different lettuces and vegetables chopped finely. Use any or all of the vegetables listed. Use iceberg lettuce for crispness, tomatoes, cucumbers, scallions, cooked green beans, raw broccoli, sugar snap peas, peppers, pears, mango, celery, small raw cauliflower florets. The list is endless. Chop the vegetables, and toss with either balsamic and olive oil or lemon and olive oil.

DAY FIVE

VEGETABLE RAGOUT WITH CHICK PEAS AND BASIL

Heat a good tablespoon of olive oil in a saucepan, add a chopped small onion, and a garlic clove. Cook for five minutes or so.

Add a chopped pepper, a chopped courgette, a chopped aubergine and cook for another five minutes, stirring.

Add a tin of tomatoes, a chopped chilli if you like and cook for 10 minutes or so on a medium heat until the vegetables are tender.

Add a small tin of drained, rinsed chick peas, some fresh baby spinach leaves and some small broccoli florets.

Cook for another five minutes and then chop some fresh basil into the mix.

DAY SIX

Smoked fish with poached egg and steamed spinach

Heat a steamer. Steam a piece of natural undyed smoked haddock for 6/8 minutes until cooked through.

Place spinach into the steamer for the last minute or two to cook. While this is happening, poach an egg either in a poacher or gently in simmering water.

Drain the egg. Serve the spinach on the bottom with the fish and the egg on top. When cut, the idea is the yolk will be like a sauce.

Irish Independent

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