Cathal's exercise plan - Day 7

2 sets of exercises:
walking on the spot
shoulder rolls
h.a squats
hold squats
tricep dips
walking on the spot
lying leg holds
side leg raise
pelvic floor 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 7

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

Pork Chops with Mashed Potatoes & Veg

Serves: 2
(Approx 540 kcal per serving)

View the full recipe
The Ingredients

2 pork loin chops (well trimmed)

250g floury potatoes (such as Rooster or Maris Piper)

3 carrots

1 small head of broccoli

1 tbsp butter (15g)

2 tbsp low fat milk (30g – 1.5% fat)

2 tsp chicken gravy granules (10g – from a carton or packet)

100ml boiling water

sea salt and freshly ground black pepper

The Method

Preheat the grill to medium and line the grill rack with tin foil. Put on the pork chops and season lightly with salt, if using and plenty of freshly ground black pepper. Cook for 10-12 minutes, turning once or until cooked through and tender. Then transfer to plates and keep warm in a low oven 110C / 225F / gas mark ¼ to rest for 5 minutes.

Meanwhile, peel the potatoes and using a small sharp knife, cut into even-sized dice. Put in a saucepan half filled with water over a medium heat with a pinch of salt, if using. Bring to the boil and then reduce the heat and simmer gently for 10-12 minutes or until completely tender. Check by piercing a piece with the tip of a sharp knife it should go in with no resistance.

Peel the carrots and cut into thin slices. Break or cut off the broccoli florets and then cut into even-sized small florets so that they will cook evenly. Put the carrots into a saucepan fitted with a petal steamer over a medium heat and tip the broccoli on top to cook for 5 minutes until the vegetables are tender.

Meanwhile, drain the potatoes, then mash using a potato masher. Beat in the butter and milk with a wooden spoon until light and fluffy. Season lightly with salt, if using and plenty of freshly ground black pepper. Arrange on the plates with the pork chops and keep warm.

Whisk the gravy granules into the boiling water a small saucepan over a medium heat on the hob (or make up according to packet instructions). Keep warm. Check that the vegetables are cooked and if they are take the pork chops and mashed potatoes out of the oven with an oven glove and tip on the carrots and broccoli. Pour over the gravy and serve at once.

Prepare Ahead

This dinner could be easily doubled up and the other two plates kept covered with clingfilm in the fridge for up to 2 days so that you have an easy dinner to hand.

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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