Paul's exercise plan - Day 26

4 sets of exercises:
squat jump turn
wall press up
wide foot squat
tricep dip
straight arm plank
bum kicks

Have you done your exercise today?

Well done, keep up the good work


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


Food & Recipes - Day 26

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

Nutty Fried Rice with Satay Sauce

Serves: 2
(Approx 470 kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

1 tbsp soy sauce (15g – reduced sodium)

1 tbsp natural peanut butter (15g – preferably crunchy with no added sugar & salt – check the label the sugar should be no more than 5g per 100g)

1 tsp rice vinegar (5g)

1 tsp toasted sesame seeds (5g – optional)

1 small head of broccoli

300g mushrooms (chestnut or ordinary)

25g unsalted cashew nuts

1 tbsp rapeseed oil (15g)

1 egg

freshly ground black pepper

The Method

Rinse the rice well in a sieve and then add to the pan with 250ml 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.


To make the satay sauce, mix two teaspoons of the soy sauce in a small bowl with the peanut butter, vinegar, one tablespoon of water and the sesame seeds, if using. Set aside until needed.


Break off the broccoli into florets and then using a small sharp knife, cut into small bite-sized florets. Trim the mushrooms and cut into slices.


Heat a work or large non-stick frying pan over a medium heat. Dry roast the cashew nuts, tossing regularly until evenly coloured. Tip on to the chopping board and once they have cooled down, roughly chop.


Add one teaspoon of the oil to the wok and swirl up the sides, then tip in the broccoli and mushrooms and stir-fry for 3-4 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. Tip in the cooked rice and stir-fry for a few minutes to warm through. Break the egg into a bowl and lightly beat, then make a well in the centre of the heated rice and then tip in the egg. 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 plenty of freshly ground black pepper.


Return the cooked vegetables to the wok with the cashew nuts and sprinkle over the remaining teaspoon of soy sauce, toss until evenly combined and season with pepper. Divide among bowls and drizzle over the satay sauce to serve.


Prepare Ahead


This recipe is great for using up leftover cooked rice and once made will keep well for up to 2 days in the fridge in an airtight container in the fridge. The satay sauce will also keep in a small pot in the fridge and both can be transported and either eaten at room temperature or heated in the microwave.

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!