Lighter Chicken Katsu

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Chicken Katsu – 529 kcal Per Serving

 

Ingredients

 

For the chicken

  • 150ml buttermilk
  • 4 x skinless, boneless chicken breasts, total weight 550g, preferably organic
  • 50g Japanese panko breadcrumbs
  • 4 tsp self-raising flour
  • 1½ tbsp rapeseed oil, plus ¾ tsp

For the curry sauce

  • 1 tbsp rapeseed oil
  • 1 medium onion, chopped
  • 3 garlic cloves, chopped
  • 2 tsp coarsely grated ginger
  • 2½ tsp garam masala
  • ¼ tsp turmeric
  • ¼ tsp hot chilli powder (or mild if you prefer less heat)
  • 1 tsp tomato purée
  • 250ml hot chicken stock
  • 1 large carrot (about 200g), cut into small pieces
  • 2 tsp soy sauce
  • ½ tsp clear honey
  • 2 tsp cornflour

 

To serve

  • 200g raw Thai sticky rice, cooked
  • 50g mixed leaves – watercress, spinach and rocket

 

Preparation

  1. For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.
  2. To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.
  3. Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.
  4. Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat – adjusting the heat if necessary, so that they don’t burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.
  5. Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.

Quinoa, Lentil & Feta Salad

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We love a good recipe from BBC Good Food, so here’s a tasty salad for you to try!

 

Ingredients

  • 200g quinoa
  • 1 tsp olive oil
  • 1 shallot or ½ onion, finely chopped
  • 2 tbsp tarragon, roughly chopped
  • 14oz 400g can Puy or green lentils rinsed and drained
  • ¼ cucumber, lightly peeled and diced
  • 100g feta cheese, crumbled
  • 6 spring onions, thinly sliced
  • zest and juice 1 orange
  • 1 tbsp red or white wine vinegar

 

Preperation

  1. Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.
  2. Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.
  3. Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

Seasonal Fruits!

Here’s a list of Fruits by season!

Assorted fruit

Winter (December – February)

Cactus Pear

Cherimoya

Clementines

Dates

Grapefruit

Kiwi

Oranges

Passion Fruit

Pear

Persimmons

Pummelo

Red Banana

Red Currents

Sharon Fruit

Tangerines

 

Spring (March – May)

Apricots

Barbados Cherries

Bitter Melon

Cherimoya

Honeydew

Jackfruit

Limes

Lychee

Mango

Oranges

Pineapple

Strawberries

 

Summer (June – August)

Apricots

Asian Pear

Barbados Cherries

Black Currents

Blackberries

Blueberries

Boysenberries

Breadfruit

Cantalope

Casaba Melon

Champagne Grapes

Cherries

Cherries, Sour

Crenshaw Melon

Durian

Elderberries

Figs

Grapefruit

Grapes

Honeydew Melons

Jackfruit

Key Limes

Loganberries

Longan

Loquat

Lychee

Mulberries

Nectarines

Olallieberries

Passion Fruit

Peaches

Persian Melon

Plums

Raspberries

Sapodillas

Sapote

Strawberries

Sugar Apple

Watermelon

 

Autumn (September – November)

Asian Pear

Barbados Cherries

Cactus Pear

Cape Gooseberries

Crab Apples

Cranberries

Feijoa

Grapes

Guava

Huckleberries

Jujube

Key Limes

Kumquats

Muscadine Grapes

Passion Fruit

Pear

Persimmons

Pineapple

Pomegranate

Quince

Sapote

Sharon Fruit

Sugar Apple

30 Day ‘Little Black Dress’ Challenge!

Squat Challenge? Done!

Now it’s time for a new challenge, and we have the perfect one for those of you who have that LBD (little black dress) hanging in the wardrobe which you look at and think ‘oh I’m not ready for that just yet’. Try this out and let us know what you think!

Those of you who are brave enough, we would love to see some before and after pictures, the best results will get posted and praised!

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Check out www.30dayfitnesschallenges.com for more!

The Busy Dad and Busy Mom Workout!

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No matter what technological advances come out to make our lives more efficient and effective, we seem to have less and less free time in our daily lives. With the daily responsibilities of being a parent, it seems nearly impossible to consistently make time for the gym. But don’t worry; there are exercises you can fit into your existing day that can be surprisingly effective. If you want to lose weight and have more defined muscles, fit the below routine into your daily schedule for 4 weeks.

The Wake and Tuck

After your alarm clock goes off, tuck your knees to your chest and wrap your arms around your knees. Now, just rock slightly from side to side. This will wake up your spine and stretch your legs a bit. After doing this stretch for about 30 seconds, straighten your legs and move them from side to side (keeping your back on the mattress). This will further loosen your back and also engage your core. Depending on how you feel, you can choose to do 10 or 15 crunches in bed.

The Doorknob Squat

This might seem silly, but it works well. For your morning routine (the time you spend in the house before you leave for work), every time you touch a doorknob do 10 squats. Personally, I touch about 6-8 doorknobs on average during my morning routine. So before I even leave for work I have already done about 60 squats, which are a powerful bodyweight exercises and a great calorie burner.

The Ab Flex

During your drive to work do at least 5 sets of 15 ab flex’s. Squeeze your abdominal muscles as though you’re trying to touch your ribs to your stomach, hold for a couple seconds, then release. Of course, it goes without saying if this exercise takes away from your attention on the road, then stop doing them.

At this point, you are arriving at work and you have already stretched your legs and back and exercised your legs and abs. The first time you do this morning routine, you might find you feel more awake than you have in a long time and more focused and attentive at work. The human body is very adaptive and responds to change well. Your body will reward you with even these subtle changes to your daily routine.

The Three Card Monte

I realize once you get to work you’re busy, but no one is too busy to take a 30 second break here and there. Grab a deck of Strength Stack 52 bodyweight fitness cards and deal three cards (called the Three Card Monte). Each card will give you an exercise that requires only your bodyweight. Three cards are just enough to get your blood flowing, keep your metabolic rate high and thus keeping your energy level up. An average workday lasts 8 hours (not including an hour for lunch). If you can focus on playing Three Card Monte once an hour you will have completed 24 exercises just during your workday. Do you realize that most people who go to the gym for an hour every day don’t do 24 exercises? You completed 24 exercises taking only a 30 second break every hour, wow!

The 10 Minute Lunchtime Battle

You know how to play War with a deck of cards right? Simply grab a friend and a deck of cards, or use your Strength Stack 52, and play a game of War. With Strength Stack 52, playing War is easy, whoever deals the lowest card number has to do both exercises on the card. If you are using a regular deck of cards, you will need to determine what exercises should be given to the person who loses the hand. After playing War for just 10 minutes you will definitely notice a heart pumping workout.

The Evening Drop

This is a fun exercise to do with your family. Assign a “keyword of the day” and don’t tell anyone. Let’s assume the keyword is dog. Now, whenever anyone in your household says the word dog, you have to drop and do 10 push-ups. The next time that word is used, do 9 push-ups, then 8 and so on. The first time you do this your kids will laugh wondering what keyword made you drop. And if your kids are normal, if they find out what that keyword is, they will use it to their full advantage.

So now you are at the end of your day, you have worked your entire body, never needed to go the gym, never needed to carry any equipment with you and didn’t need to schedule any time for a workout, yet you burned a bazillion calories and firmed every muscle in your body. Great work!

This article was written by Sergeant Michael Volkin, inventor of Strength Stack 52 fitness cards, a unique way to transform bodyweight exercises into a fun and competitive workout.

Tone Your Arms! Keep those Bingo Wings away!

bicep-curlTone Your Arms!

It’s still chilly out there right now, but that’s no excuse to hide your arms under a big woolly jumper. If you’re reluctant to bring your arms out of hiding, don’t worry – we’ve got the moves you need to start toning your triceps and biceps, right now!

The secret to honing a shapely pair of arms is to work your chest and shoulders and both your biceps and triceps evenly.

We’ve cherry-picked four moves to do just that and, by creating a small circuit using all of them, you’ll be ready to reveal awesome arms in no time. Just make sure you team this workout with healthy food choices and high-intensity cardio – you’ll need to rev up that fat burn for slim and sexy arms.

Read the full article here at womensfitness.co.uk

Exante Diet: Update

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So it’s been a few days and it has been a challenge.

“Eating 1 normal meal and replacing the rest with the Exante products has been difficult. Day 2 (didn’t even last a week) I woke up and had one of their shakes for breakfast. I chose Vanilla and mixed with 250ml of water. It didn’t taste too bad, you could just about taste the vanilla, but it tasted a little bit more of powder.

The shakes are filling…. for about an hour. I felt as though I hadn’t eaten for an entire day. I started feeling extremely light headed that eventually I had to eat something solid.

Finally after feeling like I was going to pass out at the thought of doing this for another 3 weeks, I decided that I will eat 2 meals a day, and have a shake and bar for dinner followed by a late evening snack of Cottage Cheese (it’s less fattening than eating anything else that late).

I haven’t lost any weight just yet but we will see – it’s only been a week.

Along with the meal supplements I am training everyday for at least 30 minutes. Cardio and Weight Training!”

Bojana Stozinic, Founder of TeatheredFeather.com