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stuffed filet of sole

stuffed filet of sole

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Whole wheat fusilli pasta

Whole wheat fusilli pasta

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stuffed filet of sole

(Days 8-13): How to make it

DAY EIGHT

CHICKEN AND BEAN SALAD

Grill or bake a large chicken fillet. Make a salad from broccoli florets, cherry tomatoes, sliced peppers, a small tin of drained kidney beans and some lemon juice, Tabasco sauce and a teaspoon olive oil. Slice the chicken and serve with the bean mix.

 

DAY NINE

BROWN PASTA WITH QUICK TOMATO SAUCE

Cook some brown pasta. While this is cooking, heat a teaspoon of olive oil in a pan. Add a chopped chilli, a crushed garlic clove and two sliced scallions.

Cook for two minutes. Add four chopped tomatoes and a chopped red pepper.

Cook for five minutes. Meanwhile, your pasta should be cooked, so toss everything together and add a little basil if you like.

 

DAY 10

BAKED PLAICE WITH LEMON AND GREEN BEANS

Place a large skinned fillet of plaice on a baking tray and cook for five minutes in a preheated oven (200 degrees).

While this is cooking, either steam or boil lots of green beans and when they are cooked add a little lemon juice and a tiny drizzle of olive oil. Squeeze some more lemon juice over the plaice and serve.

 

DAY 11

GRILLED STEAK WITH GRILLED MUSHROOMS AND TOMATOES

Heat a grill or BBQ or griddle pan. Brush two large flat mushrooms with olive oil and garlic and slice a large tomato in two.

Grill the steak at the same time as the mushrooms and tomatoes.

 

DAY 12

CHINESE MARINATED CHICKEN WITH STEAMED LEEKS AND PEAS

Marinate a large chicken fillet in a teaspoon soy sauce, a tiny amount of sunflower oil and 1/8 teaspoon of Chinese five spice. You can add a little garlic if you like or a little chilli.

Leave the chicken for 30 minutes to 24 hours. Either grill, BBQ, bake or cook on a griddle pan for 10 or 15 minutes until cooked through.

Meanwhile, steam some sliced leeks; when almost tender, add a small handful of frozen peas and some sugar snaps. Serve the chicken with this vegetable medley.

 

DAY 13

VEGETABLE STIR-FRY WITH BROWN RICE

Prepare your stir-fry vegetables while you cook your brown rice. Slice a pepper, some mushrooms, scallions, ginger, chilli, garlic, courgette, some white cabbage, sugar snap peas, broccoli florets, pak choi... The list is endless!

Five minutes before the rice is cooked, heat a wok. Add a teaspoon of sunflower oil. Add the chilli, garlic and ginger first, then add the scallions and remaining vegetables.

Cook for a few minutes until everything is tender. Add a tablespoon of soy sauce and a sprinkle of Chinese five spice for flavour and serve with the cooked, drained rice.

Irish Independent