Andrea's exercise plan - Day 27

Cardio - Running Plan

Walk for 1 minute

Jog for 5 minutes

5 times

How-to Videos

Food & Recipes - Day 27

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Sarah’s Spaghetti Bolognese

NOTE: If you are short of time, instead of making the sauce from scratch use a 430g jar Bolognese sauce (no more than 5g sugar and 3g fat – check the label).

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

1 onion

2 garlic cloves

1 carrot

1 celery stick

100g mushrooms 

1 tablespoon rapeseed oil

2 teaspoons Italian seasoning 

200g lean steak mince

2 tablespoons tomato puree 

½ reduced sodium chicken stock cube

500g carton or jar passata

100g wholewheat spaghetti (gluten free if necessary)

1 tablespoons freshly grated Parmesan

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half, then peel and finely chop. Peel and crush the garlic. Peel and finely chop the carrot. Trim and finely chop the celery. Dice the mushrooms. 

Heat a large non-stick frying pan over a medium heat. Add the oil and then tip in all the prepared vegetables and Italian seasoning and saute for about 5 minutes until softened with a little colour. At this point you can puree the vegetables using a hand blender or a potato masher if you have any picky eaters!

Tip the mince into the vegetable mixture, then season with salt (optional) and pepper and cook for about 5 minutes until well browned, breaking up any lumps with a wooden spoon.

Stir in the tomato puree and crumble in the stock cube, then cook for another minute, stirring. Pour in the passata, stirring to combine. Bring to the boil, then reduce the heat and simmer gently for about 30 minutes until the mince is tender, stirring occasionally. 

Meanwhile, cook the spaghetti in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes or according to packet instructions. Drain in a colander in the sink and return to the pan. Fold in the Bolognese sauce until evenly combined and then divide among bowls, then scatter over the Parmesan to serve.

Cauliflower & Caper Pasta

Serves: 2
(Approx 580 kcal per serving)

View the full recipe
The Ingredients

1 small cauliflower 

1 small red onion

2 garlic cloves

10g fresh thyme sprigs

3 tablespoons rapeseed oil 

½ teaspoon dried chilli flakes 

125g wholewheat spaghetti 

35g capers (well rinsed)

30g freshly grated Gran Moravia cheese (or vegetarian Parmesan style alternative)

salt (optional) or freshly ground black pepper

The Method

Preheat the oven to 200°C (400°F), gas mark 6. Cut the cauliflower into small florets. Cut the onion in half and peel then cut into slices. Peel and crush the garlic. Strip the thyme leaves from the stems.  

Put the oil in a large bowl and add the onion, garlic, thyme and chilli flakes. Tip in the cauliflower and toss until evenly coated. Spread out on a baking sheet and season lightly with salt (optional) and pepper. Roast for 25-30 minutes or until the cauliflower is piping hot and lightly charred, stirring once to ensure it cooked evenly. 

Plunge the spaghetti into a large saucepan of boiling water and cook for 10-12 minutes or until tender or according to packet instructions. 

Drain the pasta and fold in the roasted cauliflower mixture with the capers and divide between bowls. Scatter over the cheese to serve.

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