4 sets of exercises:
walking on the spot
walking on the spot
full /half side leg raise
single leg lifts
(Approx 530 kcal per serving)
100g wholewheat noodles
50g unsalted cashew nuts
1 small courgette
1/2 small head of broccoli
100g mushrooms (chestnut or ordinary)
1 tbsp rapeseed oil (15g)
1 tbsp honey (15g)
2 tbsp light soy sauce (30g – low sodium)
1 tbsp rice vinegar (15g)
200g tin pineapple chunks in natural juice (140g drained)
Place the noodles in a pan of boiling water and simmer gently for 3 minutes (or according to packet instructions). Drain well and quickly refresh under cold running water to prevent them from sticking. Keep warm.
Heat a non-stick frying pan with deep sides or a wok over a medium heat. Tip in the cashew nuts and cook until evenly toasted, tossing them regularly to ensure they do not catch and burn. Tip on to a chopping board and leave to cool a little, then roughly chop. Set aside until needed.
Peel the onion and cut in half, then using a small sharp knife thinly slice, discarding the root. Peel the carrots and cut into thin slices. Trim the courgette and cut into similar slices. Break florets off the broccoli and then cut into bite-sized florets. Trim the mushrooms and cut into slices.
Heat the oil in the non-stick frying pan with deep sides or a wok over a medium heat. Add the onion and cook for 2-3 minutes until softened, stirring occasionally with a wooden spoon. Add the carrots, courgettes and broccoli and stir-fry for another 2-3 minutes until almost tender but still with some crunch.
Add the mushrooms to the vegetable mixture and cook for another minute, then drizzle over the honey, soy and vinegar and cook for 1-2 minutes, tossing until everything is evenly coated. Drain the pineapple – you need 100g of chunks in total and then stir into the pan, allowing it to warm through.
Divide the warm noodles between plates and spoon the sweet & sour vegetables on top. Scatter over the cashew nuts to serve.
The sweet & sour vegetables can be prepared and kept in an airtight container for up to 3 days and reheated gently in a saucepan or in the microwave to serve with freshly cooked noodles.