skip to main content

Hazel's exercise plan - Day 13

Cardio

25 minute walk

How-to Videos

Food & Recipes - Day 13

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Greek Pork Skewers

Makes: Serves 2 (each serving contains approximately 440 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 garlic clove

1 small lemon

2 fresh sprigs oregano (or 1 teaspoon dried) (5g)

80g baby spinach leaves

2 ripe tomatoes

¼ cucumber

2 teaspoons rapeseed oil (10g)

pinch dried red chilli flakes

250g lean pork loin

250g baby new potatoes

4 tablespoons Greek yoghurt dressing (see separate recipe) (60g)

salt (optional) and freshly ground black pepper

 

The Method

Trim and peel the garlic clove and grate into a bowl. Grate in one teaspoon of lemon rind. Strip the leaves from the oregano if using fresh and finely chop. Stir the fresh or dried oregano into the garlic mixture with the oil and chilli flakes. Season lightly with salt (optional) and freshly ground black pepper.

 

To make the salad, put the spinach leaves in a bowl. Dice the tomato and cucumber and scatter on top. Set aside until needed.

 

Using a clean chopping board, trim the pork and cut into bite-sized pieces. Stir into the marinade and leave for 15 minutes to allow the flavours to develop or up to 24 hours in the fridge covered with clingfilm is perfect.

 

When ready to cook, heat a griddle pan over a high heat. Thread the pork on to 4 x 15cm bamboo skewers and add to the heated griddle pan. Reduce the heat to medium-high and cook for 10-15 minutes until cooked through and tender, turning them regularly with a tongs to ensure they cook evenly and do not burn. Remove from the heat and leave to rest in the pan for 5 minutes.

 

Meanwhile, place the potatoes in a steamer and cook for 15-20 minutes until tender.

 

Place two of the Greek pork skewers on each serving plate with some of the steamed potatoes and salad, drizzling over one tablespoon of the dressing. Add the remaining three tablespoons of the dressing in small pots for dipping to each plate and put the rest of the steamed potatoes in separate small bowls to serve.

 

Caramelised Onion & Garlic Pasta with Spinach

Serves: Serves 2 (each serving contains approximately 480 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small red onion

1 garlic clove

20 baby plum or cherry tomatoes

1 tablespoon softened butter (15g)

¼ teaspoon dried chilli flakes

100g wholewheat spaghetti

2 tablespoons balsamic vinegar (30g)

2 tablespoons rapeseed oil (30g)

100g baby spinach leaves

2 tablespoons finely grated Gran Moravia cheese (vegetarian style Parmesan – 30g)

small handful fresh basil leaves

salt (optional) and freshly ground black pepper

 

The Method

Peel the onion, then cut in half and thinly slice. Peel the garlic and crush the flesh. Cut the tomatoes in half. 

 

Melt the butter in a frying pan over a medium heat. Add the onion, chilli flakes and season lightly with salt, if using and pepper to taste. Sauté until the onion is tender. Stir in the garlic and reduce the heat to very low and cook for another 8-10 minutes until the onion is golden brown, stirring occasionally.

 

Bring a large saucepan of water to the boil with a pinch of salt, if using. Add the spaghetti and carefully swirl it around so that it softens and goes into the water. Cook for 10-12 minutes or until tender or according to the packet instructions. 

 

Drain the spaghetti into a colander in the sink. Add the halved tomatoes with the vinegar and oil to the onion mixture and then toss with the pasta and spinach – the heat of the pasta will wilt the spinach immediately.

 

Divide between wide rimmed bowls and scatter over the cheese, then tear over the basil leaves to serve.

 

Have you followed your Food Plan Today?

Well done, keep up the good work

×

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

×