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Hazel's exercise plan - Day 24


Take a break, enjoy your Rest Day!

Food & Recipes - Day 24

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Pork Cacciatore

Makes: Serves 2 (each serving contains approximately 545 kcal)
(Approx kcal per serving)

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The Ingredients

2 pork loin chops 

1 small onion

1 green pepper

200g mushrooms (chestnut or ordinary)

2 celery sticks

1 garlic clove

handful of fresh basil leaves (or 1 teaspoon dried basil)

400g tin chopped tomatoes

1 teaspoon cornflour (5g)

1 teaspoon water (5g)

80g wholewheat spaghetti

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 160°C/325°F. Trim the pork chops and then put in a small casserole dish with a lid. 

Trim the onion and cut in half, then peel off the skin and cut into slices. Cut the green pepper in half and remove the core and seeds, then cut into bite-sized pieces. Trim the mushrooms and cut into slices. Trim the celery sticks and cut into slices. Peel and crush the garlic clove to a paste. 

Scatter all the vegetables over the pork chops and tear over the basil leaves. Add the chopped tomatoes and season with pepper. Mix well to combine. Cover with a lid and cook for 1 hour until the pork is piping hot with no pink meat and the juices run clear. Remove the pork from the casserole and put on a plate, then test that the pork is cooked with a small sharp knife. Cover with foil to keep warm. 

Mix the cornflour with the water to a smooth paste. Stir the paste into the remaining casserole sauce, mixing to combine.

Put the casserole dish on the hob over a medium heat for 1-2 minutes to thicken. Put the lid back on to keep warm.

Cook the spaghetti in a pan of boiling water with a pinch of salt (optional) for 10-12 minutes. Drain in a colander into the sink. 

Divide the spaghetti between two bowls, then spoon over the vegetables and sauce and place the pork chops on top. Garnish with a few more basil leaves to serve.

Tofu & Butternut Squash Curry

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

View the full recipe
The Ingredients

80g wholegrain brown rice

1 onion

1 red chilli (optional)

2 garlic cloves

1 butternut squash

200g green beans

150g firm tofu

2 teaspoons rapeseed oil (10g)

1 tablespoons Thai red curry paste (from a jar – 15g)

160g tin coconut milk 

200ml vegetable stock (made from ½ a reduced salt cube)

1 tablespoon reduced sodium soy sauce (15g)

1 lime

freshly ground black pepper

The Method

Rinse the rice well in a sieve and then put into a small saucepan 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 simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on.

Cut the onion in half and peel, then cut into slices. Cut the chilli in half, if using and remove the seeds with a teaspoon, then finely chop. Peel the garlic and crush to a paste. Peel the butternut squash and cut it in half, then scoop out all of the seeds with a spoon and discard. Chop the remaining flesh into small dice. Trim the green beans before cutting them in half. Dry the tofu well with kitchen paper and then cut into small dice. 

Heat a wok or large saucepan with a lid over a medium heat and then add the oil. Tip in the onion and cook for 5 minutes, stirring with a wooden spoon until softened and just beginning to colour around the edges. Add the chilli, if using with the garlic and cook for another minute, stirring. 

Stir the curry paste into the onion mixture and cook for 1 minute, then stir in the coconut milk, stock, soy sauce and butternut squash. Bring to the boil, then reduce the heat to medium and simmer for 10 minutes.

Stir the green beans and tofu into the butternut squash mixture and cover with a lid. Reduce the heat and simmer gently for 6-8 minutes or until all the vegetables are completely tender and the tofu is piping hot. Cut the lime in half and squeeze in the juice and then season with plenty of freshly ground black pepper. 

Fluff up the rice with a fork and divide between bowls then ladle over the tofu and butternut squash curry to serve.

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Well done, keep up the good work


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