Well good morning everyone and welcome to the first of my weekly recipes on the Worlds Biggest Fridge Magnet blog. We start the new regime with a favourite of mine, Chicken Tikka with Sweet Potato and Wholegrain Mustard Mash. Something extremely easy to make and so very healthy and low in fat, it is hard to see why I ever wanted to eat junk food in the past.
As I said, I am no chef and honestly, if I can do this then anyone can do this, it really is that simple. Proof of my non chef like ability is available here on the latest episode of the You Tube channel I run in tandem with this site. I must confess to cheating a little but that is only because the chicken with which I cheated was already marinaded and prepared to my high and exacting standards, it seemed almost pointless in starting from complete scratch when the uncooked end result would only be the same.
So here we go, the first recipe for tasty Tuesday.
Chicken Tikka and Sweet Potato Mash with Mustard
Ingredients as above. If you cannot get the chicken already prepared then it is easy enough to marinade with a quick recipe from here for example.
Peel the sweet potato and then chop into chunks
Take the marinaded chicken and place into a pan with some hot olive oil and start to brown of the pieces.
Put the sweet potato chunks into the boiling water and cook for about 15 to 20 minute (the smaller the chunks the quicker they cook)
Put a lid on the pot with the chicken tikka and keep as much moisture in the pan as possible.
Once the potato has boiled, drain and get ready to mash/blend, adding the wholegrain mustard in at the end for flavour.
And serve.
Now how simple is that!
FOOD DIARY: Sunday 17th May 2015
| Qty | Measure | Food | Calories (gr) | Protein (gr) | Carbs (gr) | Fat (gr) | |
| Breakfast | 1 | 50gms | Slice Toast | 115 | 4.5 | 22 | 1 |
| 2 | 400mls | Tea | 42 | 0 | 6 | 0 | |
| Total (gr) | |||||||
| Lunch | 1 | 200gms | Butternut Squash | 198 | 5 | 34.3 | 11 |
| 1 | 75gms | Wholemeal Roll | 218 | 8.3 | 26.6 | 7.6 | |
| Total (gr) | |||||||
| Dinner | 1/2 | 1 Pot | Sweet Potato Mash | 154 | 2 | 26 | 3 |
| 1 | 150gms | Chicken Breast Tikka | 172 | 35.5 | 1.2 | 12.7 | |
| Total (gr) | 899 | 55.3 | 116.1 | 35.3 | |||
| Snacks | |||||||
| Total (gr) | |||||||
| Water | 4 | 500mls | Mineral Water |
Dog Walking and Gym followed a familiar suit with me finally taking the dog out after a particularly lengthy shower (what was I saying about spring having sprung….?) So in between rain stopping play, I managed to whip the little snapper out and ended the day with the Jawbone reading this much:
Followed by my gym routine:
- 3 x 15 Reps 25kg Abductor machine
- 3 x 15 Reps 25kg Adductor machine
- 3 x 15 Reps 25kg Abdominal Crunch machine
- 3 x 15 Reps 25kg Lower Back machine
- 3 x 15 Reps Calf raises. Own body weight
- 2 x 15 Reps Leg raises. Own leg weight
- 3 x 15 Reps 15kg Cable Row
- 3 x 15 Reps 20Kg Chest Press
- 3 x 15 Reps 30Kg Pec Deck
- 3 x 15 Reps 15Kg Tricep Pull Down
- 3 x 15 Reps 5kg (each arm) Bicep Dumbell Curl
As for the gym, well the usual training took place, again at a sensible pace to keep the heart rate up. Felt good today if a little lethargic. Possibly a hangover from the wine still kicking about in my system which makes it all the more sensible to no longer drink alcohol until my target weight (95 to 100kgs) is reached, but then that is possibly a story for another time.
‘Till tomorrow,
Stay out of the fridge.
