Andrea's exercise plan - Day 14

Week Two Resistance

Bum Kicks x 15

Glute Bridge x 15

Squat x 15

Lunge x 15

Press up x 10

Straight Arm Plank x 20 Seconds

3 Times

How-to Videos

Food & Recipes - Day 14

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Stefano’s Creamy Chicken & Mushroom Pasta

Makes: 2
(Approx 475 kcal per serving)

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The Ingredients

1 lean bacon rasher

2 skinless and boneless chicken fillets

200g mushrooms 

2 garlic cloves

100g wholewheat penne pasta 

1 tablespoon rapeseed oil

1 teaspoon dried chilli flakes 

125g light cream cheese

200g baby spinach leaves

salt (optional) and freshly ground black pepper

The Method

Cut the bacon rasher into small pieces. Dice the chicken into small pieces. Cut the mushrooms into thin slices. Peel and crush the garlic. 

Cook the penne in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes or according to packet instructions. 

Meanwhile, heat a large non-stick frying pan over a medium heat. Add the oil and add the bacon and chicken. Season lightly with salt (optional) and pepper and saute for 2-3 minutes until the chicken is sealed and lightly golden.

Tip in the mushrooms and then stir in the garlic and chill flakes. Continue to saute for another 2-3 minutes until the mushrooms are tender. Fold in the cream cheese until evenly combined. Add the spinach, then cover with a lid and leave for 1 minute to wilt.

Drain the penne in a colander in the sink, reserving half a teacup of the pasta water and return to the pan. Fold in the creamy chicken mixture, adding a little of the reserved pasta water if necessary to make a smooth creamy sauce. 

Divide the creamy chicken and mushroom pasta into bowls and add a good grinding of black pepper to serve. 

Cauliflower & Potato Curry

Serves: 2
(Approx 440 kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

1 small onion

1 garlic clove

2cm piece fresh root ginger

1 small cauliflower 

300g baby new potatoes 

1 tablespoon rapeseed oil 

2 teaspoons mild curry paste or powder 

200g tinned chopped tomatoes (½ a regular tin)

½ teaspoon tomato puree 

5 tablespoons water 

3 tablespoons natural yoghurt 

5g fresh coriander sprigs

salt (optional) and freshly ground black pepper

The Method

Rinse the rice well in a sieve and then add to the pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or cook to packet instructions).

Peel the onion, then cut in half and finely chop. Peel and grate the garlic and ginger. Trim the cauliflower and cut or break into small florets – you’ll need about 350g once trimmed. Cut the potatoes into halves or quarters depending on their size.

Heat a wok or large frying pan over a medium heat. Add the oil and sauté the onion and garlic for 6-8 minutes until golden brown.

Stir in the curry paste or powder and cook for another minute, stirring. Add the tomatoes and tomato puree with the water. Stir to combine, then reduce the heat and simmer for 10-15 minutes until the sauce is so well reduced and thickened, stirring occasionally. Season lightly with salt (optional) and pepper.

Add the cauliflower and potatoes to the pan and slowly bring to the boil. Cover with a lid and then reduce the heat and simmer gently for 15-20 minutes or until all the vegetables are cooked through and tender. 

Spoon the cauliflower and potato curry on to plates with the rice and add dollops of the yoghurt, then scatter over the coriander to serve.

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