Cathal's exercise plan - Day 34

Cardio:
40 minute hilly walk

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Food & Recipes - Day 34

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

Spaghetti Bolognese

Serves: 2
(Approx 475 kcal per serving)

View the full recipe
The Ingredients

200g lean steak mince

1 onion

1 red pepper

150g mushrooms (chestnut or ordinary)

½ tsp dried basil (2.5g)

½ tsp dried oregano (2.5g)

½ tsp dried parsley (2.5g)

2 tbsp tomato puree (30g)

¼ chicken stock cube (reduced salt)

150ml boiling water

400g tin chopped tomatoes

½ tsp Worcestershire sauce (2.5g)

100g wholewheat spaghetti

sea salt and freshly ground black pepper

The Method

Heat a large non-stick frying pan over a medium heat. Tip in the mince and cook for about 5 minutes until well browned, breaking up any lumps with a wooden spoon.

 

Using a small sharp knife, cut the onion in half and peel off the skin, then cut into slices, discarding the root. Cut the pepper in half and remove and discard the core and seeds, then cut into bite-sized pieces. Trim the mushrooms and cut into slices. Cut the pepper in half and remove the seeds and cores. Add the vegetables to the mince, stirring to combine. Season lightly with salt and plenty of freshly ground black pepper and cook for another 3-4 minutes until the vegetables are softened.

 

Sprinkle the herbs over the mince and vegetable mixture and then stir in the tomato puree and cook for another minute, stirring. Dissolve the chicken stock cube in the boiling water and stir into the pan. Allow to bubble down, then add the tomatoes and Worcestershire sauce. Bring to the boil, then reduce the heat and simmer very gently for at least 30 minutes or up to 1 hour is best until the mince is meltingly tender, stirring occasionally with a wooden spoon to ensure it does not stick to the bottom of the pan.

 

Meanwhile, cook the spaghetti in a pan of boiling water with a pinch of salt, if using 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 to serve.

 

Prepare Ahead

 

The Bolognese sauce can be made in advance and kept in an airtight container for up to 4 days in the fridge. If you want to double this recipe up it is a great back up meal to have tucked away in the freezer as it freezes very well for up to one month. Simply defrost thoroughly and either heat in the microwave or over a gentle heat in a saucepan. Serve with freshly cooked spaghetti. Alternatively put all the ingredients in a slow cooker and cook on low for 4 hours.

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

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