Welcome to Tasy Tuesday once again and to that end, welcome to my latest recipe.
This time I have gone for a super easy to make and extremely reasonably priced healthy meal with chicken and peppers.
Piri Piri Chicken and Bell Peppers with Wholegrain Rice.
- Six Chicken Thigh Fillets
- 3 Bell Peppers
- 1 Red Onion
- 1 Red Chilli
- Worcester Sauce
- Olive Oil
- 1/2 Lemon
- Smoked Paprika
- Wholegrain Rice
- Salt and Pepper
Roughly chop the Bell peppers into large pieces:
Then place in a large mixing bowl:
Finely chop the red chilli and put into the mini blender bowl:
Add the garlic cloves:
The juice of half a lemon:
A few springs of Thyme:
Add a teaspoon or so of Worcester sauce:
Season with two good pinches of salt and add some cracked black pepper as well:
Add about half a teaspoon of the Smoked Paprika (or more if you would prefer it hotter):
Two good plugs of Olive oil:
And finally half of the red onion skinned and chopped:
It is now ready to use the handheld blender on:
Add the rest of the onion to the mixing bowl:
Add the chicken thigh fillets:
Add the blended Piri Piri mixture to the bowl:
Mix into the other ingredients with your hands, ensuring the space covers all:
Preheat the cooking dish in a hot oven and then add the ingredients to this dish evenly:
Place on the middle shelf of the oven and cooking for 30 minutes at 220 degrees centigrade.
After 30 minutes, remove from the oven. There should be some juice and the the chicken should be browned on the outside and completely cooked through although do cut the biggest thigh and check for clear juices to insure the chicken is completely cooked.
And serve with some wholegrain rice:
A very tasty, very healthy meal. Low in calories and carbs and high in proteins. Give it a whirl, you will NOT be disappointed.
FOOD DIARY:Sunday 9th August
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Breakfast||1||70gms||Six Seeded Brown Batch||140||8.4||18.2||6.5|
|Lunch||2||Mini Muffins||Egg, Cottage Cheese and Nam Muffins||260||36||8||8|
|1||20gms||Marks and Spencer Lentil Curls||89||3||15||2|
|1||83gms||BBQ Smoked Salmon Fillet||179||19||3.5||9.6|
So the food on Sunday was very good considering I also walked 13 miles and burnt off nearly 1700 calories. Yes the carbs were unusually higher than the protein but we can out that down to the fact I enjoyed a couple of post walk ciders to cool myself down.
Yesterday was back to the gym for the first time after missing it all last week and for the first of my three session weekly work out. Before I gym’d I took the dog for a walk around the fields but unfortunately due to rain it was cut short. Now I know I’m not made from sugar and I won’t melt but I was going onto the gym afterward so didn’t want to train in wet clothes. I was happy very with the pace I managed and kept the heart rate up enough to get a decent reading on the Map My Walk app, it was just a shame the rain came in sooner than expected:
As usual the gym attendance was concentrated on my 25 minutes of cardio followed by my strength training. The cardio as ever was split between exercises and I am pleased to say that although I reduce the levels by one on all exercise, I was still able to put a good amount of effort into each one. The strength training was kept up to the usual intense standard with the following exercises:
2 x 30 Reps 30kg Abductor machine
2 x 30 Reps 30kg Adductor machine
2 x 30 Reps 35kg Abdominal Crunch machine
2 x 30 Reps 35kg Lower Back machine
3 x 30 Reps 20kg Cable Row
2 x 30 Reps 20kg Chest Press
2 x 30 Reps 35kg Pec Deck
3 x 30 Reps 20kg Tricep Pull Down
3 x 30 Reps 8kg (each arm) Bicep Dumbell Curl
3 x 30 Standing Oblique 20kg Barbell Twists (15 each side)
3 x 30 Standing Russian Oblique Weighted Bar Twists (15 each side)
Unfortunately I forgot to restart the Polar H7 app after switching to strength training which means I can only report the stuff I recorded although my average burn from strength training tends to be circa 400 cals so that would have given a total of approximately 810 calories which isn’t bad given the walk was cut short (although after Sundays epic stroll, it was no bad thing!):
So add all of the effort expended after a mammoth walk on Sunday I think the Jawbone Up24 reading of 7800 steps isn’t too shabby at all.
At least I’m happy with it and thats the only person I need to please…. 😉
Stay out of the fridge.