Recipe of the week

This is a delightful dish which is best served immediately with your favourite salad and a side of Greek yoghurt. Serves 4-6 Prep time: 15 mins Cook time: 50 mins INGREDIENTS extra virgin olive oil 1 small yellow onion, chopped 1/2 lb turkey mince black pepper 1/2 tsp allspice 1/2 tsp garlic powder 1 cup cooked or canned chickpeas

1/2 cup chopped parsley, more for garnish

1 cup wholegrain rice, soaked in water for 10-15 minutes, drained 1/2 tsp hot or sweet paprika 3 tbsp tomato puree 2 1/4 cup water 6 bell peppers, any colours, tops removed, cored

3/4 cup chicken stock (or water)

INSTRUCTIONS In a medium heavy pot, heat 1 tbsp of oil. Saute the chopped onions until golden.

Now add the meat and cook on medium-high heat, stirring occasionally, until deeply browned.

Season with salt, pepper, allspice and garlic powder. Stir in the chickpeas and cook briefly.

To the same pot, now add the parsley, rice, paprika and tomato sauce; stir to combine.

Add the water and bring to a high simmer until liquid has reduced by one half.

Turn the heat to low. Cover and cook for 15-20 minutes or until the rice is fully cooked and no longer hard nor too chewy.

While the rice is cooking, heat a gas grill to mediumhigh. Grill the bell peppers for 10-15 minutes, covered. Be sure to turn the peppers occasionally so that all sides get charred. Remove from the grill and let cool briefly.

Preheat the oven to 350 degrees F.

Assemble the bell peppers, open-side up, in a baking dish filled with 3/4 cup broth or water. Spoon in the cooked rice mixture to stuff each of the peppers to the very top.

Cover the baking dish tightly with foil and place it in the 350 degree F heated oven. Bake for 20-30 minutes.

Remove from the oven and garnish with parsley, if you like. Serve immediately with your favourite salad and a side of Greek yogurt. EMOM stands for ‘Every Minute On the Minute’.

For this EMOM you have to perform 10 repetitions of the three exercises as quickly as possible, every minute on the minute.

The quicker you complete the reps, the more rest you get before your next set.

For example, if you complete your three exercises in 40 seconds, you get 20 seconds rest.

Here’s the three exercises: 10 SQUAT JUMPS 10 PRESS UPS 10 CRUNCHES

(If 10 reps is too difficult, lower the reps to eight. If you want more of a challenge try performing 12 reps)

Before you start go to www.youtube.com/grahamlowpt to watch the demo video.