Cathal's exercise plan - Day 19

4 sets of exercises:
jump rope
squat jump turn
wall press up
wide foot squat
tricep dip
straight arm plank
bum kicks

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 19

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

Creamy Mushroom Pasta

Serves: 2
(Approx 340 kcal per serving)

View the full recipe
The Ingredients

120g wholewheat fusilli or penne pasta

1 tbsp olive oil (15g)

1 garlic clove

150g mushrooms (chestnut or ordinary)

½ vegetable stock cube (reduced salt)

225ml boiling water

good pinch of dried oregano or ½ tsp fresh torn oregano leaves (2,5g)

½ lemon

125g light cream cheese (such as Philadelphia)

125g tender young spinach leaves

sea salt and freshly ground black pepper

The Method

Cook the fusilli or penne in a saucepan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.

Peel the garlic and use a garlic press or grate on the fine side of a box grater. Trim the mushrooms and using a small sharp knife cut into slices.

Heat a frying pan or wok over a medium heat. Add the oil and swirl it up the sides. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the mushrooms and season with a little salt, if using and plenty of freshly ground black pepper. Cook for another 6-8 minutes until the mushrooms are tender, stirring regularly with a wooden spoon.

Dissolve the stock cube in the boiling water and stir into the pan. Allow to bubble down, then sprinkle over the oregano and add a good squeeze of lemon juice, about ½ a tablespoon is about right. Bring to a simmer and cook for 5-10 minutes until the liquid has reduced by half. Stir in the light cream cheese and then add the spinach, fistfuls at a time until all wilted. Cook for another minute or two to combine.

Drain the pasta and return to the pan, then gently fold in the creamy mushroom & spinach sauce. Divide among wide rimmed bowls and garnish with a little more freshly ground black pepper to serve.

Prepare Ahead

The mushroom & spinach sauce would keep well in an airtight container for up to 3 days in the fridge so you would just need to cook the pasta and then reheat the sauce gently in a small saucepan or in the microwave before using.

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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