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F:01252 322530
24/07/2014
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Daily Guide - Tuesday


Mon   Tue    Wed   Thur   Fri   Sat   Sun  
 
Junior Fitness Session 
Supervised Gym Session for Juniors
16:00 - 17:00
Cardiac Rehab Phase 4 Classes 
Rushmoor Healthy Living Class - pre booking essential please call 01252 362660
17:30 - 19:00
Casual Badminton  18:00 - 22:00
James Montgomery Dance Instruction  18:00 - 22:00
Fusion Dance Academy 
Remain Nameless Rehearsal
18:00 - 22:00
Irish Dancing  19:00 - 21:30
Pilates Yoga Flow 
Instructor Emma Curley
20:00 - 21:00
Parkside Badminton Club  20:00 - 22:00
 
 
     

Baked Cod with Chorizo and White Beans

Baked Cod with Chorizo and White Beans

Per Serving:
Calories: 293, Fat: 8g, Cholesterol: 66mg, Carbohydrates: 18g, Protein: 30g, Fiber 6g, Sodium: 567mg, Potassium: 511mg.
Ingredients:
• 1 tsp of extra-virgin olive oil,
• 1 shallot, that is finely chopped,
• 2 ounces of Spanish chorizo or turkey kielbasa, that is diced,
• 1 tsp of chopped fresh thyme,
• 1 pint of grape tomatoes, that are halved,
• ½ a cup of dry white wine, that is divided,
• 1, 15-ounce of canned great northern beans, that are rinsed,
• ½ a tsp of salt, that is divided,
• 1, ¼ pounds of Pacific cod, that is cut into 4 pieces,
• Freshly ground pepper, to taste.
Method:
1. You need to preheat the oven to 425°F. Then coat a 9-by-13-inch baking dish with cooking spray.
2. Heat the oil in a medium saucepan over medium-high heat. Add the shallot, chorizo (or kielbasa) and thyme and cook, stir, until fragrant, for about 1 minute. Then add tomatoes and ¼ a cup of wine. Cook, and stir occasionally, until the tomatoes are broken down and the wine is almost evaporated, for around 2 to 4 minutes. Stir in the beans and ¼ tsp of salt and remove from the heat.
3. Then sprinkle the fish with the remaining ¼ tsp of salt and pepper then place in the prepared baking dish. Top each piece of the fish with equal amounts of the tomato mixture about ½ a cup per fillet. Pour the remaining ¼ of a cup of wine into the pan and cover the pan with foil. Then bake until the fish is just cooked through, for around 15 to 20 minutes. Then serve the fish with the sauce spooned over the top.



Save Your Joints

Light lifting inhibits the destructive processes and Actually stimulates the Synthesis of new cartilage. If you want to reduce the likelihood of joint problems you must be kind to your joints. Try the workout schedule outlined in "Joint appointment." This is located on the members notice board. Handouts are also available from Reception.
   
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