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Hazel's exercise plan - Day 37

Resistance

Structure:

30 reps of each exercise, hold the plank for 30 seconds

Exercises:

Sit Stand
Straight Arm Plank
Tricep Dip
Glute Bridge
Press Up

Sets:

Repeat above x5 times

Food & Recipes - Day 37

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

Mairead’s Pesto-Crusted Hake

Husband and wife team, Mairead and Garry Anderson opened The Boathouse Restaurant in Killybegs, Co Donegal in December 2019. Mairead works front of house and Garry is Head Chef.

Makes:
(Approx kcal per serving)

View the full recipe
The Ingredients

1 large head broccoli (400g)

250g baby new potatoes

2 x 200g boneless hake fillets (skin on)

1 tablespoon softened butter (15g)

1 tablespoon basil pesto (shop-bought – good quality – 15g))

2 tablespoons panko breadcrumbs (12g)

salt (optional) and freshly ground black pepper

The Method

Lift the pesto-crusted hake out of the baking tin and slide off the paper on to plates. Add the steamed potatoes and broccoli to serPreheat the oven to 190°C/375°F. Break or cut the broccoli into even-sized florets – you need approximately 300g in total. Set aside until needed.

Place the potatoes in a steamer, then cover and cook for 15-20 minutes until cooked through and tender. 

Meanwhile, place the hake fillets skin side down on squares of parchment paper in a baking tin – this makes them easier to lift out). Lightly coat the surface of the hake with the butter and season lightly with salt (optional). Gently spread over the basil pesto and cover with the panko breadcrumbs. Bake for 10-12 minutes until just cooked through and tender. To test the fish is cooked by gently trying to flake it with a small sharp knife – it should come away easily.

Add the broccoli on top of the potatoes for the last 3-4 minutes of the cooking time and allow them to just steam through but still retain a bit of bite. 

Lift the pesto-crusted hake out of the baking tin and slide off the paper on to plates. Add the steamed potatoes and broccoli to serve.

Mark’s Black Bean Quesadilla

Serves: 2 (each serving contains approximately 570 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

½ small red onion

1 small red pepper

1 garlic clove

400g tin black beans (240g drained)

30g Cheddar cheese

2 large wholemeal tortilla wraps

4 tablespoons shop-bought salsa (60g)

1 teaspoon fajita seasoning

1 tablespoon rapeseed oil (15g)

side salad, to serve (see separate recipe)

 

The Method

Mark Doe started his chef career at 16 years of age.  Working across the hospitality sector for a number of years he opened his cookery school Just Cooking in 2007 in Co Kerry.

Peel the red onion and finely chop. Remove the seeds and core from the pepper and finely dice. Peel and crush the garlic.

 

Drain the black beans in a sieve and rinse well under cold running water, then tip on to kitchen paper to take away any excess water. Finely grate the cheese on a plate.

 

Heat a frying pan over a medium heat and add one teaspoon of the oil. Sauté the red onion, pepper, garlic and fajita seasoning for 3-4 minutes until tender and picking up a bit of colour. Stir in the black beans until evenly combined.

 

Place the tortillas wraps on a chopping board and spread half a tablespoon of the salsa on one side. Place the black bean mixture on top followed by the grated cheese. Fold over to enclose the filling.

 

Heat a griddle pan over a medium heat. Add half the remaining oil and then add in one of the quesadillas. Cook for 2-3 minutes on each side until the quesadilla is golden and the filling inside is piping hot. Transfer to a chopping board and use the rest of the oil to cook the other quesadilla.

 

Cut each black bean quesadilla into three pieces and arrange on plates. Divide the rest of the salsa among two small dipping bowls and place alongside with separate bowls the salad to serve.

 

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