Body Transformation

How are your results? Shout about them!

We are now in to week five out of six and the results should be clear if you have stuck to your game.

Keep on top of your recording of each week.

  1. The daily log?

  2. A record of how your exercise is going. What and when?

  3. Have to taken a second set of photos yet? Can you see a difference in this weeks photos?

  4. Take those measurements again and see what has been happening and shout out your results.

It may be getting easier, however, we are still here to help. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.

CFI Kitchen – Mustard Glazed Chicken With Stuffed Courgette

CFI Kitchen – Mustard Glazed Chicken With Stuffed Courgette

THURSDAY

Breakfast - Chorizo Scrambled Eggs

Makes breakfast for two. Approximate cooking time: 10 minutes. 

Ingredients

  • 1 tbs coconut oil 

  • 1/2 onion, diced 

  • 1 chorizo, sliced

  • 4 eggs

  • Salt and pepper

  • Hot pepper sauce

Instructions

  1. Over medium-high heat, sauté the onions and chorizo in coconut oil until the chorizo gets crispy around the edges and the onion turns slightly translucent. 

  2. Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper. 

  3. Pour the eggs into the pan with the crispy chorizo and translucent onions. 

  4. Scramble the eggs softly until cooked. 

  5. Top with hot sauce. 


Lunch – Leftover 6 Minute Salmon Bowls


Dinner – Mustard Glazed Chicken With Stuffed Courgette

Makes dinner for two with leftovers for lunch. Approximate cooking time: 45 minutes.

Ingredients

  • 1/4 cup coconut oil, melted

  • 2 tbsp gluten free mustard

  • ½ tsp sage

  • ½ tsp sea salt

  • Few pinches pepper

  • 12 bone in, skin on chicken thighs

  • 2 large Courgettes

  • ¼ cup chopped onion

  • ¼ cup portobello / shitake mushroom1/4 cup tomato

  • ¼ cup pecans

  • ½ cup tomato sauce

Instructions

  1. Preheat oven to 200°.

  2. In a small mixing bowl, combine melted oil, mustard and spices.

  3. Place chicken in a baking dish and cover with mixture evenly.

  4. Bake for 45 minutes or until chicken is cooked through.

  5. While cooking make the stuffed courgettes.

  6. Cut courgette lengthways in two, using a spoon scoop out all the white flesh.

  7. Lightly coat a pan with olive oil and add white flesh, onions garlic and mushrooms, sauté until onions are lightly browned.

  8. Remove from heat and add pecans to pan.

  9. Stuff courgettes with mixture and bake for 30 minutes.