Paul's exercise plan - Day 22

Cardio:
2 minute walk/2 minute 30 second jog/7 times

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Food & Recipes - Day 22

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

Pork Chops with Stir Fried Vegetables and Tomato Sauce

Serves: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

2 x 125g floury potatoes, scrubbed (such as Rooster or Maris Piper)

2 pork loin chops (well trimmed)

1 red onion

1 tsp olive oil (5g)

1 yellow pepper

200g mushrooms (chestnut or regular)

200g tinned chopped tomatoes (½ regular sized tin)

1 tbsp tomato puree (15g)

1 tsp Worcestershire sauce (5g)

½ tsp apple cider vinegar (2.5g)

sea salt and freshly ground black pepper

The Method

Preheat the oven to 200C / 400F / gas mark 6. Pierce the potatoes a couple of times to prevent them from splitting while they are cooking, then wrap in foil. Place the potatoes directly on the oven shelf. Bake for 25-30 minutes until slightly softened when squeezed. Either use immediately or leave until cool enough to handle and chill in the fridge for up to 2 days is fine.

Preheat the grill to medium and line the grill rack with tin foil. Put on the pork chops and season lightly with salt, if using and plenty of freshly ground black pepper. Cook for 10-12 minutes, turning once or until cooked through and tender. Then transfer to plates and keep warm in a low oven 110C / 225F / gas mark ¼ to rest for 5 minutes.

Meanwhile, heat a wok or large frying pan over a medium heat. Using a small sharp knife, cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. Add the oil to the heated pan and sauté the onion for 2-3 minutes until softened but not coloured, stirring occasionally with a wooden spoon.

Cut the pepper in half and remove and discard the core and seeds, then thinly slice. Stir into the onion and continue to cook for another 2-3 minutes. Trim and slice the mushrooms, then add to the pan and season lightly with salt, if using and pepper. Stir-fry for a further 2-3 minutes until the mushrooms are tender.

Once the vegetables are tender add the tomatoes, tomato puree, Worcestershire sauce and vinegar. Bring to the boil, then reduce the heat and simmer gently for a few minutes until slightly reduced and thickened.

Remove the pork chops from the oven and arrange the stir-fried vegetables & tomato sauce alongside. Unwrap the jacket potatoes and add to the plates to serve.

Prepare Ahead

The potatoes can be baked up to 2 days in advance and kept wrapped in clingfilm in the fridge and the stir-fried vegetables with tomato sauce would also keep well in the fridge for up to 4 days.

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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