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Hazel's exercise plan - Day 18


25 minute fast walk

How-to Videos

Food & Recipes - Day 18

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Chicken Broccoli Carbonara

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

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The Ingredients

1 shallot

300g tenderstem broccoli 

100g wholewheat spaghetti

1 tablespoon rapeseed oil (15g)

50g smoked bacon lardons 

1 garlic clove

100g diced cooked chicken pieces

1 egg

1 tablespoon freshly grated Parmesan shavings (10g)

salt (optional) and freshly ground black pepper

The Method

Peel and finely chop the shallot. Trim and cut the tenderstem broccoli into small pieces. Break the egg into a bowl and season with a little salt (optional) and plenty of freshly ground black pepper.

Cook the pasta in a saucepan of boiling water with a pinch of salt (optional) for 10-12 minutes or according to packet instructions. 

Heat the oil in a frying pan over a medium heat and sauté the shallot and bacon for 3-4 minutes until sizzling and lightly golden. Stir in the chicken and crush in the garlic. Season with a little salt (optional) and plenty of pepper and add the thyme leaves. Sauté for 1-2 minutes until sealed. 

Add the broccoli to the pan and continue to sauté for another 2 minutes until just tender, adding one tablespoon of water if necessary, so that it steam-fries.   

Drain the spaghetti and return to the pan but keep off the heat and reserve a small cupful of the cooking water, then gently fold in the chicken and broccoli mixture with the egg and enough of the cooking water to make a smooth sauce. The heat of the pan and ingredients will be enough to cook the egg enough so that they thicken but don’t scramble. 

Divide evenly between two wide rimmed pasta bowls and garnish with the Parmesan shavings to serve.

Vegetarian Lasagne

Serves: Serves 4 (each serving contains approximately 480 kcal)
(Approx kcal per serving)

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The Ingredients

3 courgettes

1 garlic clove

1 large carrot

2 celery sticks

2 tablespoons rapeseed oil (30g)

400g cherry tomatoes

100g baby spinach leaves

250g ricotta cheese

160g wholewheat lasagne sheets

80g grated mozzarella cheese

30g Gran Moravia cheese (vegetarian style Parmesan)

salt (optional) and freshly ground black pepper

side salad, to serve (see separate recipe)

The Method

Preheat the oven to 200°C/400°F. Trim the courgettes and cut into thin slices lengthways. Peel and crush the garlic. 

Peel the carrot and cut into thin slices with the celery. Place in a saucepan fitted with a petal steamer and cook for 6-8 minutes until tender. Place in a bowl and blend to a puree with a hand blender (or if you don’t have one you can use a potato masher and plenty of elbow grease!). 

Heat a saucepan over a medium heat and add half the olive oil. Add the garlic and cook for 30 seconds, stirring. Tip in the tomatoes and cook for another 3-4 minutes until the tomatoes have begun to soften. 

Stir the carrot and celery puree into the tomato sauce and season lightly with salt, if using and pepper to taste. Set aside until needed. 

Heat the rest of the olive oil in a large frying pan. Sauté the courgettes in batches until tender and slightly browned. Transfer to a plate and continue to cook in batches.

Once all the courgettes have been cooked, add the spinach to the frying pan and allow to wilt down. Tip into a sieve in the sink to drain and then squeeze dry. Finely chop the spinach on a chopping board, and then beat into the ricotta. 

Add a third of the tomato sauce to a small deep ovenproof dish. Cover with a layer of the lasagne sheets. Spread over half of the spinach ricotta and then cover with half of the courgettes. Add the remaining two-thirds of the tomato sauce and cover with the rest of the lasagne sheets. Spread the spinach ricotta on top and cover with the rest of the courgettes. Sprinkle over the mozzarella and Gran Moravia cheese. Bake for 40-45 minutes until bubbling and golden, covering with tin foil if you think it is browning too quickly. Leave to settle for 5 minutes, then cut into quarters and arrange on plates with the side salad to serve.

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