Operation Transformation 2021

Sarah's exercise plan - Day 22

Walk for 1 minute

Jog for 3 minutes

7 times

Food & Recipes - Day 22

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Peanut Butter Chicken Curry

Makes: 2
(Approx 550 kcal per serving)

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The Ingredients

1 small onion

150g piece butternut squash (you need 100g)

2 garlic cloves

2.5cm piece fresh ginger root

2 mild red chillies (optional)

1 lemongrass stalk

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

1 lime

2 skinless and boneless chicken fillets

80g wholegrain rice

2 teaspoons rapeseed oil (10g)

1 ½ tablespoons natural peanut butter (no added sugar or salt – 22.5g)

200g tinned light coconut milk

1 tablespoon reduced sodium soy sauce (15g)

3-4 tablespoons water (45-60g) (optional)

salt (optional) and freshly ground black pepper

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The Method

Cut the onion in half and finely grate. Peel the butternut squash and cut into small cubes – you need 100g. Trim and peel the garlic and ginger and finely grate. Cut one of the chillies in half if using, then remove the seeds and finely chop. Cut the other chilli into thin rings for garnish, if using. Trim the lemongrass stalk and remove the outer layers, then finely chop.

Place the garlic with half of the lemon grass and the ginger into a bowl. Add half of the cumin, coriander and turmeric. Cut the lime in half and squeeze in half of the juice, then cut the remaining half into 2 wedges for garnish. Season lightly with salt (optional) and freshly ground black pepper and mix to combine

One a clean chopping board, cut the chicken into cubes and add to the garlic, lemon grass and ginger mixture, stirring to combine. Set aside to marinade for at least 15 minutes or covered with clingfilm overnight in the fridge is perfect.

Rinse the rice in a sieve and put in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice.

Heat a wok or large frying pan over a medium to high heat. Add the oil, swirling it up the sides and then tip in the grated onion with the rest of the lemon grass and the chilli, if using, stirring to combine. Stir-fry for 1-2 minutes. Stir in the rest of the spices and then the peanut butter followed by the coconut milk and soy sauce. Stir-fry for 4-6 minutes until well reduced and thickened.

Bring the curry to a gentle simmer and stir in the butternut squash and chicken, then cook for 8-10 minutes until the sauce has reduced and slightly thickened and the butternut squash and chicken are tender, adding a little of the water if you think the sauce is becoming too reduced. Test the chicken with a small sharp knife that the juices run clear. Leave to rest for a few minutes.

Fluff up the rice and divide between bowls. Add the chicken peanut curry and top with the reserved chilli rings, if using and lime wedges to serve.

Mushroom Quesadilla

Serves: Serves 2 (each serving contains approximately 520 kcal)
(Approx kcal per serving)

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The Ingredients

300g mushrooms (chestnut or ordinary)

1 red onion

1 garlic clove

1 mild red chilli (optional)

8 small cherry tomatoes

70g Cheddar cheese

1 tablespoon softened butter (15g)

pinch of dried oregano or ¼ teaspoon torn oregano leaves

2 wholemeal wraps

50g baby spinach leaves

50g tinned sweetcorn (drained – low sugar and low salt) (or use frozen)

2 tablespoons tinned black beans (drained and rinsed)

2 teaspoons barbecue sauce (from a bottle or jar, or use vegetarian barbecue sauce – see separate recipe)

sea (optional) and freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Trim and slice the mushrooms. Cut the red onion in half, then peel and finely chop. Peel and crush the garlic. Cut the chilli into thin rings, if using. Cut the cherry tomatoes in half. Grate the Cheddar cheese.

Heat a non-stick frying pan over a medium to high heat. Add the butter and then sauté the onion for a minute or two until softened. Stir in the garlic and cook for 20 seconds. Tip in mushrooms and add the oregano, then season with a little salt, if using and pepper to taste. Sauté for another 2-3 minutes until tender.

Arrange the wraps on a baking sheet and scatter over the spinach followed by the mushroom mixture, then sprinkle over the sweetcorn and black beans. Cover with the cheese and sprinkle over the chilli, if using. Place in the oven for 3-4 minutes until the cheese is beginning to melt and the bottom of the wraps are crisped up.

Transfer the mushroom quesadillas to plates and scatter the cherry tomatoes on top, then drizzle over the barbecue sauce to serve.