skip to main content

Hazel's exercise plan - Day 45


5K Day

How-to Videos

Food & Recipes - Day 45

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Snacks & Extras

Roast Pork & Vegetable Casserole

Makes: Serves 2 (each serving contains approximately 430 kcal)
(Approx 430 kcal per serving)

View the full recipe
The Ingredients

300g pork tenderloin 

2 garlic clove

1 carrot

320g turnip (you need 200g)

300g baby new potatoes

120ml chicken stock (from a low sodium stock cube)

4 tablespoons reduced sodium soy sauce (60g)

1 tablespoon balsamic vinegar (15g)

dash of hot sauce (such as Tabasco)

5g fresh flat-leaf parsley leaves

freshly ground black pepper

The Method

Preheat the oven to 160°C/325°F. Trim the pork tenderloin and cut into 2.5cm cubes. Put into a casserole dish with a lid.

Take a clean chopping board and trim the garlic, then peel and crush to a paste with a garlic crusher. Peel the carrot and trim, then cut into bite-sized chunks. Peel the turnip and cut into bite-sized chunks – you need 200g in total. Cut the baby new potatoes in half, if necessary and add all the vegetables to the casserole.

Pour in the chicken stock into a jug and add the soy sauce, balsamic vinegar, hot sauce and season with freshly ground black pepper. Whisk to combine and then pour over the pork and vegetables. Cover with a lid and bake for 1 hour or until the pork is completely tender and piping hot and the juices run clear. Test with a small sharp knife.

Divide the roast pork and vegetable casserole between bowls and season with freshly ground black pepper. Tear over the parsley leaves to serve

Vegetarian Pad Thai

Serves: Serves 2 (each serving contains approximately 490 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles

2 scallions

270g pak choi

1 long sweet red pepper

1 garlic clove

1 knob of root ginger (you need 5g of finely grated)

2 eggs

1 ½ teaspoons sesame seeds (7.5g)

10 natural skinned peanuts

2 tablespoons rapeseed oil (30g)

100g fresh beansprouts

1 lime

1 tablespoon reduced sodium soy sauce (15g)


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.


Trim the scallions and pak choi and finely shred. Cut the red pepper in half and thinly slice, discarding the core and seeds. Peel and finely grate the garlic and ginger. Break the eggs into a bowl and lightly beat. 


Heat a wok or large frying pan over a medium heat. Add the sesame seeds and toss until lightly golden. Tip on to a plate and set aside. Add the peanuts and sauté until golden. Tip on to a chopping board, then cool before chopping.


Add half the oil to the wok, then add the garlic with the scallions, and cook, stirring quickly for 30 seconds. Add the red pepper and continue to stir-fry for another 1-2 minutes until tender but still with a little bite.


Push to one side and add the remaining oil. Add the eggs and let it sit for 30 seconds, the scramble until cooked.


Add the noodles, with the beansprouts, pak choi and cook for 3 minutes until piping hot. Cut the lime in half and squeeze in the juice, then sprinkle over the soy sauce and toasted sesame seeds, tossing until evenly coated. 


Divide the pad Thai among plates and scatter over the peanuts to serve.   


Have you followed your Food Plan Today?

Well done, keep up the good work


Don't worry, get back on track tomorrow! You can do it!