Cathal's exercise plan - Day 12

3 sets of exercises:
walking on the spot
shoulder rolls
h.a lunges
walking on the spot
calf raises
walking on the spot
h.a. squats
walking on the spot
straight arm plank
walking on the spot

Have you done your exercise today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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Food & Recipes - Day 12

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Main Meal of the Day
Breakfast
Lunch
Men's Snacks
Women's Snacks

Loaded Mac'N'Cheese

Serves: 2
(Approx 490 kcal per serving)

View the full recipe
The Ingredients

½ head of cauliflower (about 350g)

100g macaroni

10g butter

10g plain flour

200ml low fat milk (1.5% fat)

70g Cheddar cheese

sea salt and freshly ground black pepper

The Method

Break the cauliflower into small florets and steam for 10-12 minutes or until tender when pierced with the tip of a sharp knife. Tip into a bowl and blend to a puree with a hand blender or if you don’t have one, mash to a rough puree with a fork or a potato masher.

Meanwhile, melt the butter in a small pan over a medium to low heat. Stir in the flour and cook for 1 minutes, stirring quickly with a wooden spoon or heatproof spatula to make a smooth glossy paste (which is called a roux). Remove from the heat and gradually pour in the milk, whisk with a balloon whisk until smooth after each addition. Season lightly with salt, if using and plenty of freshly ground black pepper. Bring to the boil, then reduce the heat and simmer gently for 5 minutes, stirring occasionally, until smooth and thickened. Grate in the cheese and remove from the heat, then stir until melted.

Preheat the oven to 180C / 350F / gas mark 4. Cook the macaroni in a large pan of boiling water with a pinch of salt for 10-12 minutes or according to packet instructions. Drain in a colander in the sink and return to the pan. Fold in the cheese sauce with the cauliflower puree and transfer to an ovenproof dish. Bake in the oven for 20-25 minutes until bubbling and lightly golden. Serve straight to the table and arrange on plates to serve.

Prepare Ahead

This can be made in advance and kept covered in the fridge for up to 3 days until needed. It could also be easily doubled up so that you have portions for another day. Simply give it an extra 10 minutes in the oven if cooking it from fridge cold and cover with tin foil if you think that it is browning too quickly.

Have you followed your Food Plan Today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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