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Hazel's exercise plan - Day 46


Today is your rest day!

Food & Recipes - Day 46

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Meatballs with Spaghetti

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

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The Ingredients

1 small onion

1 celery stick

1 red pepper

1 tablespoon rapeseed oil (15g)

225ml passata (Italian sieved tomatoes)

100g lean minced beef

100g lean minced pork

1 garlic clove

pinch dried red chilli flakes (optional)

100g wholewheat spaghetti

1 tablespoon freshly grated Parmesan (10g)

salt (optional) and freshly ground black pepper

The Method

Peel and finely chop the onion. Trim the celery and finely chop. Remove the seeds from the red pepper and cut the flesh into dice. 

Heat the oil in a frying pan over a medium heat and sauté the onion, celery and red pepper for about 5 minutes until lightly golden. Add the passata and simmer for a few minutes. Season with a little salt (optional) and pepper then blend with a hand blender if you prefer a smooth sauce. 

Place the minced beef and pork in a bowl and crush in the garlic clove and add the chilli flakes, if using. Season with a little salt (optional) and plenty of pepper and using your hands give everything a good mix. Using slightly wetted hands, make into 10 even-sized balls. 

Carefully add the meatballs to the sauce, then cover with a lid and simmer gently for 8-10 minutes until the meatballs are completely tender, shaking the pan occasionally to ensure they cook evenly.

Meanwhile, plunge the spaghetti into a large pan of boiling water with a small pinch of salt (optional) and simmer for 8-10 minutes until just tender. Drain well and return to the pan and then add a few ladles of the tomato sauce to coat. 

Divide among warmed bowls and spoon the meatballs with the rest of the tomato sauce on top. Scatter over the Parmesan to serve.

Moroccan Chickpea & Vegetable Stew

Serves: Serves 2 (each serving contains approximately 510 kcal)
(Approx 510 kcal per serving)

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The Ingredients

1 red onion

200g potato

200g carrots

½ small head cauliflower (you need 200g florets)

2 garlic cloves

400g tin chickpeas (240g drained)

1 lemon

1 tablespoon rapeseed oil (15g)

1 teaspoon ground cumin

¼ teaspoon dried red chilli flakes

600ml reduced salt vegetable stock (from a cube)

200g tin chopped tomatoes (or use ½ regular 400g tin)

10g fresh coriander

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half, then peel and finely chop. Peel and dice the potato. Peel the carrots and cut into thin slices. Cut the cauliflower into small florets – you need 200g in total. Peel and crush the garlic. Drain the chickpeas in a colander in the sink and rinse under cold running water. Finely grate one teaspoon of the lemon rind, then cut the lemon in half and reserve to use later.

Heat a wok or a frying pan with a lid over a medium to high heat. Add the oil and sauté the onion for 2-3 minutes until softened but not coloured. Stir in the garlic with the spices and lemon rind and cook for another minute, stirring. Stir in the potato, carrots and cauliflower and sauté for another 2-3 minutes. Pour in the stock and add the tomatoes, then bring to a simmer. Season lightly with a little salt, if using and pepper to taste.

Reduce the heat and add the chickpeas. Cover with a lid and simmer for 10 minutes until the vegetables are just tender when pierced with a knife and everything is piping hot.

Strip off the leaves from the coriander and finely chop. Cut the lemon in half. Stir the coriander into the stew with enough of the lemon juice to taste. 

Divide the Moroccan chickpea and vegetable stew between bowls to serve.

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