Daily Allowance
5 oz Fat Free Milk
Breakfast
Diet Yoghurt
Choose one of the following: Orange / ½ Grapefruit / Kiwifruit / 6oz Strawberries / 6oz Melon
Mid Morning
10 oz Mineral Water
Lunch
2oz wholegrain bun with a little low fat spread, 4oz cottage cheese, green salad items and tomatoes
( instead of cottage cheese i used light cream cheese)
Mid Afternoon
Choose one of the following: Apple / Banana / Pear / Peach / 4oz Grapes/ 2 Plums
Dinner
Nutty Chicken*
OR
Average chicken breast grilled or baked, 6oz baked potato, 4 Tbsp baked beans
Exercise
Yoga – 2 Sets
40 minute walk – make middle 30 min brisk – aim to cover 3 miles
Nutty Chicken – Serves 2
8oz chicken breast
2oz plain yoghurt
1 Tbsp fresh lemon or lime juice
Pinch of chili powder or dash of chili sauce
Salt and Pepper
½ oz low fat spread
4oz broccoli florets
4oz mushrooms, sliced
1 medium carrot, thinly sliced
2 green onions, chopped
Little chicken stock
4 Tbsp roasted flaked almonds
4oz cooked brown rice
Cut
chicken into thin strips. Mix yoghurt with juice, chili and seasoning
and add to chicken. Mix well. Leave to marinade for about an hour.
Heat low fat spread in a non-stick frying pan and fry the vegetables for a few mins.
Add chicken strips and fry again for a few ins, stirring all the time. Add a little chicken stock if mixture begins to stick.
When
the chicken is cooked and the vegetables are still firm, add the
almonds and rice, stir gently and heat through for 2 mins, adding a
little chicken stock if needed.
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