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Sarah's exercise plan - Day 20

Cardio

Walk for 1 minute

Jog for 4 minutes

6 times

How-to Videos

Food & Recipes - Day 20

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Shane Rigney’s Beef Noodle Miso Bowl

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

2 garlic cloves

3cm piece fresh root ginger

1 mild red chilli

250g mushrooms (chestnut or ordinary)

250g pak choy

3 scallions

2 limes

200g striploin steak

400ml pouch miso broth

1 teaspoon rapeseed oil (5g)

120g packet cooked Udon noodles

40g baby spinach leaves 

1 tablespoon Thai fish sauce (15g)

1 tablespoon reduced sodium soy sauce (15g)

1 teaspoon sesame oil (5g)

5g fresh coriander leaves

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The Method

Peel the garlic and crush to a paste. Peel the ginger and thinly slice. Thinly slice the red chilli. Trim the mushrooms and thinly slice. Cut the pak choy into slices. Trim the scallions and finely slice. Cut out two wedges from one of the limes then squeeze out the remaining juice into a small bowl. 

 

Trim any excess fat from the steaks and cut into thin slivers. 

 

Place the miso broth in a large saucepan with the garlic, ginger, chilli and mushrooms. Bring to a simmer, then cover and cook for 5 minutes to allow the flavours to infuse. 

 

Heat a large non-stick frying pan over a high heat. Add the rapeseed oil and stir-fry for 1-2 minutes until sealed and lightly browned. Check that it is cooked to your liking and tip on to a plate. 

 

Add the pak coy to the infused broth, cover and cook for 1-2 minutes. Add the noodles, beef, scallions, spinach, fish sauce and enough lime juice to taste. Stir well to combine and simmer for another minute or so until the noodles are heated through.

 

Ladle the beef noodle miso broth into bowls and drizzle over the sesame oil. Garnish with the lime wedges and coriander to serve.

 

Cauliflower & Potato Curry

Serves: Serves 2 (each serving contains approximately 440 kcal)
(Approx 440 kcal per serving)

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The Ingredients

80g wholegrain brown rice

1 small onion

1 garlic clove

2cm piece fresh root ginger

1 small cauliflower 

300g baby new potatoes 

1 tablespoon rapeseed oil (15g)

2 teaspoons curry paste or powder (10g)

200g tinned chopped tomatoes (½ a regular tin)

½ teaspoon tomato puree (2.5g)

5 tablespoons water (75ml)

3 tablespoons natural yoghurt (3% fat) (45g)

5g fresh coriander sprigs

salt (optional) and freshly ground black pepper

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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 cook to packet instructions).

Peel the onion, then cut in half and finely chop. Peel and grate the garlic and ginger. Trim the cauliflower and cut or break into small florets – you’ll need about 350g once trimmed. Cut the potatoes into halves or quarters depending on their size.

Heat a wok or large frying pan over a medium heat. Add the oil and sauté the onion and garlic for 6-8 minutes until golden brown.

Stir in the curry paste or powder and cook for another minute, stirring. Add the tomatoes and tomato puree with the water. Stir to combine, then reduce the heat and simmer for 10-15 minutes until the sauce is so well reduced and thickened, stirring occasionally. Season lightly with salt (optional) and pepper.

Add the cauliflower and potatoes to the pan and slowly bring to the boil. Cover with a lid and then reduce the heat and simmer gently for 15-20 minutes or until all the vegetables are cooked through and tender. 

Spoon the cauliflower and potato curry on to plates with the rice and add dollops of the yoghurt, then scatter over the coriander to serve. 

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