Day 4
Breakfast
Scrambled Eggs
Always use a non-stick pan with a wooden spoon for the best results and easy cleaning. Don’t over-stir; think of them as folded eggs, rather than scrambled. The eggs should have the texture of soft curds. It’s best not to cook more than three portions in one go, as the eggs won’t cook as well. For larger numbers, cook in two pans rather than one.
Ingredients: large free-range eggs 1 tbsp single cream or full cream Milk and a knob of butter
Method Lightly whisk the eggs, cream and a pinch of salt together until all the ingredients have just combined and the mixture has one consistency. Heat a small non-stick frying pan for a minute or so, then add the butter and let it melt. Don’t allow the butter to brown or it will discolour the eggs. Pour in the egg mixture and let it sit for 20 seconds. Then stir with a wooden spoon, lifting and folding it over from the bottom of the pan. Let it sit for another 10 seconds, then stir and fold again. Repeat until the eggs are softly set and slightly runny in places, then remove from the heat and leave for a few seconds to finish cooking, before giving it a final stir. Serve the velvety scramble without delay.
Lunch
Greek Omelette Plain and simple, but packed full of hi quality protein nutrition.
Ingredients 1 cup of egg whites 1 ounce feta cheese 1/2 tomato Spinach Method Heat butter in a non-stick skillet over medium heat. In a small mixing bow, whisk eggs until frothy.
Sprinkle salt and pepper into eggs, and whisk again to evenly combine the egg and seasonings. Pour eggs into skillet and allow to cook until almost set. Place feta cheese and spinach over half of the omelet, and fold the opposite side over top of the filling using a high heat rubber scraper. Add hot sauce, to taste. Remove from heat, and carefully slide the omelet onto your plate, using a high heat rubber scraper to loosen any egg that is stuck to the skillet.
Dinner
Turkey Burgers With Grilled Tomatoes & Roasted Potatoes
Ingredients
1 lb lean ground turkey ½ lb lean turkey sausage, casing removed and crumbled 3 green onions, finely chopped 1 celery rib, finely chopped 1 medium zucchini, finely grated 1 garlic clove, crushed through a press 1 tsp dried oregano leaves, crushed 1 tsp freshly ground black pepper 2 tsp soy sauce 3 ripe tomatoes, cut crosswise into ½ inch slices 6 Boston lettuce leaves, washed and drained
Method
Combine the turkey, sausage, green onions, celery, zucchini, garlic, oregano, ½ tsp pepper and soy sauce in a bowl and mix gently. With wet hands, shape into six (½ inch thick) patties. Prepare a grill for barbecuing or preheat the broiler and place the burgers on an aluminium foil-lined baking sheet. Grill or broil the burgers four inches from the heat source until cooked through for eight minutes, turning after six minutes.
Remove from the heat and let stand, covered, for three minutes. Place the tomatoes on the grill or baking sheet and grill or broil until charred and hot for five minutes, turning once. Sprinkle with the remaining ½ tsp pepper. Place the lettuce leaves on dinner plates and top each with a burger. Top each burger with a tomato slice. Serve with roasted potato wedges.
Exercise
Today is a 30 minute Boxercise.
The video is on the 7 Day Shred Group or click below and its in the video files position number 1.
Snacks 10am/ 3pm
500 Ml water Lemon/ Cucumber
Bananna or apple
