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Hazel's exercise plan - Day 20

Cardio

30 minute walk

How-to Videos

Food & Recipes - Day 20

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

Stir-Fried Chicken Noodles

Makes: Serves 2 (each serving contains approximately 520 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small red onion

1 garlic clove

1 red pepper

200g green beans

1 carrot

2 skinless and boneless chicken fillets

100g dried wholewheat noodles

2 tablespoons tomato ketchup (30g)

2 tablespoons sweet chilli sauce (30g)

2 tablespoons reduced sodium soy sauce (30g)

2 teaspoons rapeseed oil (10g)

1 tablespoon water (15g)

50g beansprouts

The Method

Cut the red onion in half, then peel and thinly slice. Trim the garlic, then peel and finely grate. Remove the core from the red pepper, then thinly slice. Trim the green beans and cut each one in half. Peel the carrot and cut into very thin slices on the diagonal.

On a clean chopping board, cut the chicken into strips. 

Place the noodles in a pan of boiling water and cook for 4 minutes or according to packet instructions. Drain in a colander.

To make the sauce, add the tomato ketchup to a bowl and stir in the sweet chilli sauce and soy sauce.

Heat a wok or large frying pan over a high heat. Add the oil and swirl up the sides. Add the onion and garlic and stir-fry for 2 minutes.

Add the chicken to the wok and cook, tossing constantly for 3-4 minutes until the chicken is golden brown. Add the red pepper, green beans and carrot and stir-fry for 2 minutes. Sprinkle over the water to help steam-fry the vegetables and prevent the food from sticking. Stir in the garlic and cook for another 20 seconds.

Add the drained noodles to the wok and then pour in the sauce and add the beansprouts. Toss together over a medium heat until everything is heated through. Test that the chicken is cooked through with a small sharp knife. The juices should run clear.

Divide the Stir-Fried Chicken Noodles between bowls to serve.

Hoisin Noodles with Tofu

Serves: Serves 2 (each serving contains approximately 400 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles 

150g firm tofu 

1 courgette (250g)

1 red onion

1 tablespoon rapeseed oil (15g)

250g fresh beansprouts

4 tablespoons hoisin sauce (from a bottle or jar – 60g)

2 scallions

The Method

Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender or according to instructions on the packet. Drain and quickly refresh under cold running water to prevent further cooking.

Dry the tofu well with kitchen paper and then cut into cubes and put in a bowl. Cut the courgette into batons, then trim the scallions and finely shred. Cut the onion in half and peel off the skin, then finely chop. 

Heat a wok or large frying pan over a medium heat. Meanwhile, add the oil, swirling to coat it up the sides. Add the onion and cook for 2-3 minutes until softened, stirring occasionally with a wooden spoon. Add the tofu and stir-fry for another 2-3 minutes until sealed and crisp. 

Tip the beansprouts and courgette batons into the tofu mixture and continue to cook for another minute, stirring constantly. 

Tip the cooked noodles into the tofu and vegetable mixture with the hoisin sauce and stir-fry for 1-2 minutes or until everything is cooked through and piping hot. 

Divide the hoisin noodles with tofu between bowls and scatter over the scallions to serve.

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