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Hazel's exercise plan - Day 16

Resistance

Structure:

1 min on, 30 secs off doing each exercise

Exercises:

Sit Stand

Straight Arm Plank

Tricep Dips

Glute Bridge

Press Up

Sets:

Repeat above x4 times

Food & Recipes - Day 16

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Kathryn’s Mango Fish Curry

2021 mark’s Kathryn Thomas’s eleventh series of Operation Transformation. To mark the occasion, we are featuring her Fish Mango Curry on this year’s Food Plan.

Makes: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

80g brown wholegrain rice

300ml light coconut milk

1 small mango (you’ll need 100g) 

1 yellow pepper

1 courgette

1 carrot

1 mild red chilli (optional)

2 garlic cloves

2.5cm piece fresh root ginger

1 lemongrass stalk

1 small onion

20g fresh coriander

1 lime

300g boneless and skinless hake fillets

2 teaspoons rapeseed oil (10g) 

salt (optional) and freshly ground black pepper

The Method

Meanwhile, rinse the rice in a sieve and put in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 

Empty the coconut milk into a pan and stir while you bring to the boil, then reduce the heat to medium and cook for 10-15 minutes until reduced to 150ml in total.

Meanwhile, peel the mango and remove the stone, then cut into slivers. Remove the core from the yellow pepper and cut into bite-sized pieces. Trim the courgette and cut into batons. Peel the carrot and cut into slices on the diagonal. Set aside until needed.

Cut the chilli in half, if using and remove the seeds (if you don’t like your curry too hot). Peel the garlic and ginger and roughly chop. Trim the lemongrass and peel away the tough outer layer and roughly chop. Cut the onion in half and roughly chop. Roughly chop the coriander (leaves and stalks). Grate the rind from the lime and squeeze out the juice.

Place the chilli (if using), garlic, ginger, lemongrass, onion and coriander in a mini blender (or if you don’t have one you can just finely grate and chop by hand). Season lightly with salt (optional) and freshly ground black pepper. Blitz to a coarse paste.

On a clean chopping board, Cut the hake into bite-sized pieces. 

Stir the curry paste into the reduced coconut mixture with the hake over a medium heat. Bring to a simmer, then reduce the heat and simmer very gently for 5 minutes. Stir in the mango and cook for another 2 minutes until the mango is tender and the fish is cooked through but still holding its shape. Test with a small sharp knife to see if it flakes easily.

While the fish is cooking, heat a wok or frying pan over a high heat. Add the oil and swirl up the sides then add the yellow pepper, courgette and carrot and stir-fry for 3-4 minutes until just tender but still with a little bite, adding a tablespoon of water if you think the vegetables are beginning to stick a bit to the pan. Season lightly with salt (optional) and freshly ground black pepper.

Fluff up the rice and spoon on to plates with the mango fish curry. Put the stir-fried vegetables in a separate bowl to serve. 

Vegetable Korma

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

80g wholegrain brown rice

1 small onion

1 garlic clove

1 tablespoon rapeseed oil (15g)

1 ½ teaspoons curry powder or paste (7.5g)

200g tin chopped tomatoes (or use ½ a regular tin)

½ teaspoon tomato puree (2.5g)

5 tablespoons water (75ml)

750g mixed vegetables (carrot, broccoli and cauliflower)

75g natural yoghurt (3% fat)

2 tablespoons ground almonds (30g)

5g fresh coriander sprigs

salt (optional) and freshly ground black pepper

The Method

Rinse the rice well in a sieve and then add to the pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or cook to packet instructions).

Peel the onion, then cut in half and finely chop. Peel and crush the garlic. Prepare the vegetables – peel the carrots and cut into thin slices and break the broccoli and cauliflower into small florets – you’ll need 600g once trimmed.

Heat a frying pan over a medium heat. Add the oil and sauté the onion and garlic for 6-8 minutes until golden brown.

Stir in the curry powder or paste and cook for another minute, stirring. Add the tomatoes and tomato puree with the water. Stir to combine, then reduce the heat and simmer for about 15 minutes until the sauce is so well reduced that it is almost sticking to the bottom of the pan and the oil has separated out on the surface, stirring occasionally. Season lightly with salt, if using and pepper.

Add the mixed vegetables to the pan and slowly bring to the boil, then reduce the heat and simmer gently for about 15 minutes or until all the vegetables are cooked through and tender. Remove from the heat and stir in the yoghurt and almonds. 

Spoon the vegetable korma into bowls with the rice and scatter over the coriander to serve. 

Divide the vegetable fried rice between bowls and scatter over the peanuts to serve. 

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