Pamela's exercise plan - Day 19

4 sets of exercises:
squat jump turn
Jump rope
bum kicks
straight arm plank
tricep dip
wall press up
squats

Have you done your exercise today?

Well done, keep up the good work

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Food & Recipes - Day 19

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Main Meal of the Day
Breakfast
Lunch
Men's Snacks
Women's Snacks

Creamy Mushroom Pasta

Serves: 2
(Approx 340 kcal per serving)

View the full recipe
The Ingredients

120g wholewheat fusilli or penne pasta

1 tbsp olive oil (15g)

1 garlic clove

150g mushrooms (chestnut or ordinary)

½ vegetable stock cube (reduced salt)

225ml boiling water

good pinch of dried oregano or ½ tsp fresh torn oregano leaves (2,5g)

½ lemon

125g light cream cheese (such as Philadelphia)

125g tender young spinach leaves

sea salt and freshly ground black pepper

The Method

Cook the fusilli or penne in a saucepan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.

Peel the garlic and use a garlic press or grate on the fine side of a box grater. Trim the mushrooms and using a small sharp knife cut into slices.

Heat a frying pan or wok over a medium heat. Add the oil and swirl it up the sides. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the mushrooms and season with a little salt, if using and plenty of freshly ground black pepper. Cook for another 6-8 minutes until the mushrooms are tender, stirring regularly with a wooden spoon.

Dissolve the stock cube in the boiling water and stir into the pan. Allow to bubble down, then sprinkle over the oregano and add a good squeeze of lemon juice, about ½ a tablespoon is about right. Bring to a simmer and cook for 5-10 minutes until the liquid has reduced by half. Stir in the light cream cheese and then add the spinach, fistfuls at a time until all wilted. Cook for another minute or two to combine.

Drain the pasta and return to the pan, then gently fold in the creamy mushroom & spinach sauce. Divide among wide rimmed bowls and garnish with a little more freshly ground black pepper to serve.

Prepare Ahead

The mushroom & spinach sauce would keep well in an airtight container for up to 3 days in the fridge so you would just need to cook the pasta and then reheat the sauce gently in a small saucepan or in the microwave before using.

Have you followed your Food Plan Today?

Well done, keep up the good work

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

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