Lorraine's exercise plan - Day 48

Cardio - Walking Plan

Easy 30 minute walk

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Food & Recipes - Day 48

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Chicken & Chorizo Pasta

Makes: 2
(Approx 530 kcal per serving)

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The Ingredients

80g wholewheat penne pasta

1 yellow pepper 

1 courgette

60g sun-dried tomatoes, well drained

5g fresh flat-leaf parsley

30g uncooked chorizo

2 skinless and boneless chicken fillets

400g tin chopped tomatoes

salt (optional) and freshly ground black pepper

The Method

Bring a large pan of water to the boil with a pinch of salt (optional). Add the penne pasta and cook for 10-12 minutes or until tender.

Cut the yellow pepper in half and remove the seeds and core, then dice. Trim the courgette and cut into slices. Cut the sun-dried tomatoes into strips. Finely chop 5g of parsley leaves.

Heat a large frying pan over a medium heat. Cut the chorizo into chunks, discarding any skin. Add to the heated pan (you do not need any oil as a certain amount will come out of the chorizo). Cook for 1 minute or until it starts to sizzle. 

On a clean chopping board, cut the chicken fillets into strips. Add the chicken to the sizzling chorizo, tossing to coat. Stir-fry for 2-3 minutes or until lightly browned. Add the pepper and courgette and sauté for 2-3 minutes until tender. Scatter over the sun-dried tomatoes and pour in the chopped tomatoes, stirring to combine. Simmer for a few minutes to slightly reduce and until piping hot with no pink meat and the juices run clear. 

Drain the pasta into a colander in the sink. Fold the pasta into the chicken and chorizo mixture and season with pepper. Divide between pasta bowls and scatter over the parsley to serve.

Vegetable Fried Rice

Serves: 2
(Approx 530 kcal per serving)

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The Ingredients

150g wholegrain rice

1 head of broccoli 

120g pak choi 

2 garlic cloves

1 knob fresh root ginger (for 1 tablespoon thinly sliced)

100g mushrooms 

20g natural skinned peanuts 

2 teaspoons rapeseed oil 

1 teaspoon dried chilli flakes 

2 large eggs

2 teaspoons reduced sodium soy sauce 

freshly ground black pepper

The Method

Rinse the rice well in a sieve and then add to a saucepan with 300ml 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). Spread out on to a tray and allow to cool to prevent further cooking or use leftover rice, which this type of recipe is perfect for.

Break off the broccoli into florets and then using a small sharp knife, cut into small bite-sized florets. Trim the pak choi and cut into slices. Peel and thinly slice the garlic and ginger – you will need one tablespoon of ginger. Trim and thinly slice the mushrooms.

Heat a work or large frying pan over a medium heat. Add the peanuts and stir-fry for a few minutes until toasted. 

Put the wok back on the heat and add half of the oil, swirling up the sides, then tip in the broccoli and stir-fry for 5-6 minutes until tender. Tip on to a plate and set aside.

Add the rest of the oil to the wok and again swirl up the sides. Stir-fry the garlic, ginger and chilli flakes with the mushrooms for 1-2 minutes until sizzling and lightly golden, sprinkling over a teaspoon of water to help the vegetables steam cook. 

Tip the cooked rice into the wok and stir-fry for a few minutes until piping hot. Break the eggs into a bowl and lightly beat, then make a well in the centre of the heated rice and then tip in the eggs. Leave for 20 seconds or so until it starts to set then begin to gently break up with a wooden spoon and toss until evenly combined. Season with pepper.

Return the cooked broccoli to the wok with the pak choi and then sprinkle over the soy sauce, toss until evenly combined and season with pepper. Continue to cook until everything is piping hot. Divide among bowls and scatter over the peanuts to serve.

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