Day 5 Lunch or Dinners Corn Fritters with Rocket Salad 1 cup (150g) self raising flour ½ teaspoon bicarbonate of soda 1 cup (250ml) skim milk 2 egg whites 2 cups (330g) fresh corn kernels 4 green onions, sliced thinly 1 fresh small red thai chilli, chopped finely Cooking oil spray 80g baby rocket leaves Tomato chilli sauce 400g can crushed tomatoes 2 tablespoons sweet chilli sauce 1 tablespoon brown malt vinegar 1 tablespoon brown sugar 1. Make tomato chilli sauce 2. Meanwhile, sift flour and soda into medium bowl. Gradually whisk in combined milk and egg whites until batter is smooth. Stir corn, onion and chilli into batter. 3. Spray heated barbecue flat plate with cooking oil spray for 2 seconds. Pour ¼ cup batter into flat plate; using metal spatula, spread batter into round shape. Cook about 2 minutes each side or until fritter is cooked through. Remove from barbecue; cover to keep warm. Repeat with remaining batter to make a total of 12 fritters. 4. Serves fritters with rocket and tomato chilli sauce. Tomato chilli sauce combine ingredients in medium saucepan; bring to boil. Reduce heat ; simmer, uncovered, about 10 minutes or until thickened slightly. Prep and cook time 30 minutes Serves 4 Nutritional count per serving (350g) 2.6g total fat (0.3g saturated fat); 1262kj (302cal); 52.4g carbohydrates; 12.9g protein; 7.3g fibre Men can choose a 100 calorie snack to have with or after the meal at lunch and dinner. 45 Minute workout 5 minute warm up 20 minute jog -jogging in intervals 1 minute sprint 1 minute jog 2 minutes of squats and when coming up kick once left and right toes must come up to head 2 minutes of jumping lunges 2 minutes of sprints 20 meters apart do one push up each end 2 minutes of stacked foot push-ups 2 minutes of cross body mountain climbers opposite knees to opposite elbows remainder of time do abdominal exercises and stretch
Posted on: Sun, 07 Jul 2013 05:06:09 +0000
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