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Hazel's exercise plan - Day 34

Cardio

40 minute walk

How-to Videos

Food & Recipes - Day 34

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

Caramelised Onion & Bacon Pasta

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

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The Ingredients

1 small red onion

1 garlic clove

20 baby plum or cherry tomatoes

2 rindless bacon rashers 

1 tablespoon softened butter (15g)

¼ teaspoon dried chilli flakes

100g wholewheat spaghetti

2 tablespoons balsamic vinegar (30g)

2 tablespoons rapeseed oil (30g)

small handful fresh basil leaves (5g)

salt (optional) and freshly ground black pepper

The Method

Trim the red onion and cut in half, then peel and thinly slice.  Peel the garlic and finely grate the flesh. Cut the baby plum or cherry tomatoes in half. 

On a clean chopping board, trim the bacon rashers and snip into small pieces and put on a plate. 

Melt the butter in a frying pan over a medium heat. Add the onion with the chilli flakes and season freshly ground pepper. Sauté for 6-8 minutes until the onion is golden brown, stirring occasionally. 

Bring a large pan of water to the boil with a pinch of salt (optional). Add the wholewheat spaghetti and carefully swirl it around so that it softens and goes into the water. Cook for 10-12 minutes or until tender.

Stir the garlic into the onion and cook for another minute or two until lightly golden. Add the bacon and sauté for another few minutes until crisp and golden. 

Add the tomatoes with the rapeseed oil and balsamic vinegar, stirring to combine. 

Drain the spaghetti into a colander in the sink. Add the pasta to the pan, tossing with a tongs to mix evenly and until everything is piping hot. Divide the caramelised onion and bacon among wide rimmed bowls and tear over the basil leaves to serve.

Emily’s Feta Cheese Couscous

Serves: Serves 2 (each serving contains approximately 345 kcal)
(Approx 345 kcal per serving)

View the full recipe
The Ingredients

160ml boiling water

80g couscous (wholemeal if possible)

125g packet baby courgettes (or use 1 courgette)

250g green beans

15g fresh flat-leaf parsley

15g snipped fresh chives

100g feta cheese

1 lemon

1 mild red chilli (optional)

1 teaspoon rapeseed oil (5g)

50g baby spinach leaves

salt (optional) and freshly ground black pepper

The Method

Pour the boiling water over the couscous. Cover with clingfilm and set aside for 5 minutes. 

Using a vegetable peeler, pare the baby courgettes into ribbons. Trim down the green beans, then in half on the diagonal. Place the green beans in a petal steamer fitted into a saucepan and season lightly with salt, if using. Steam the green beans for 2 minutes, then add the courgettes and steam for another 1 minute. 

Strip the leaves from the parsley and finely chop. Snip the chives into small pieces. Crumble the feta and cut the lemon in half, then cut one half into wedges. Cut the red chilli in half, if using then remove the seeds and finely chop.

Fluff up the couscous with a fork and fold in enough lemon juice to taste with the oil and then gently fold in the steamed vegetables with the feta cheese, spinach leaves and chilli, if using. Season with pepper. 

Arrange Emily’s vegetable couscous in bowls and add a lemon wedge to each one to serve.

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