Operation Transformation 2021

Sarah's exercise plan - Day 25

Cardio

Walk for 1 minute

Jog for 5 minutes

5 times

How-to Videos

Food & Recipes - Day 25

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Roast Beef with Mashed Potatoes & Gravy

Makes: 2
(Approx 500 kcal per serving)

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The Ingredients

1 onion

2 garlic cloves

2 fresh rosemary sprigs

250g piece topside of beef

250g floury potatoes (such as Rooster or Maris Piper)

2 carrots

1 small head of broccoli

2 teaspoons softened butter (10g)

1 tablespoon low fat milk (15g – 1.5% fat)

1 teaspoon plain flour (5g)

100ml hot beef stock cube (made from ¼ cube – reduced sodium)

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 220°C/450°F. Peel the onion and cut into thick slices and then pile up in the middle of a small roasting tin. Add the garlic and rosemary sprigs and put the beef on top. Add a splash of water to prevent the vegetables from drying out. Season with salt (optional) and pepper. Roast for 25-30 minutes for medium to well done. Remove from the oven and cover loosely with tin foil and a clean tea towel. Set aside in a warm place to rest for 15 minutes for the juices to settle.

Peel the potatoes and using a small sharp knife, cut into even-sized dice. Put in a saucepan half filled with water over a medium heat with a pinch of salt (optional). Bring to the boil and then reduce the heat and simmer gently for 10-12 minutes or until completely tender. The tip of a sharp knife should go in with no resistance.

Meanwhile, peel the carrots and cut into thin slices. Break or cut off the broccoli florets and then cut into even-sized small florets so that they will cook evenly. Put the carrots into a saucepan fitted with a petal steamer and tip the broccoli on top and cook for 5 minutes until the vegetables are tender.

Put the beef on a plate to carve and drain off any excess fat from the roasting tin, removing the vegetable trivet. Place directly on the hob over a medium heat, then sprinkle over the flour and cook stirring for 1 minute. Pour the stock into the tin, then bring to a simmer, stirring with a wooden spoon to scrape any sediment off the bottom of the tin. Strain through a sieve into a clean pan and then reduce until you have a smooth gravy, whisking continuously.

Tip the cooked potatoes into a bowl and mash using a potato masher, then beat in the butter and milk with a wooden spoon until light and fluffy. Season lightly with salt (optional) and plenty of pepper. Carve the beef into thin slices and arrange on plates with the mashed potatoes. Add the carrots and broccoli and pour over the gravy to serve.

Sweet & Sour Vegetable & Cashew Nut Stir-Fry

Serves: Serves 2 (each serving contains approximately 530 kcal)
(Approx kcal per serving)

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The Ingredients

100g dried wholewheat noodles

50g unsalted cashew nuts

1 onion

2 carrots

1 small courgette

1/2 small head of broccoli

100g mushrooms (chestnut or ordinary)

1 tablespoon rapeseed oil (15g)

1 tablespoon honey (15g)

2 tablespoons reduced sodium soy sauce (30g)

1 tablespoon rice vinegar (15g)

200g tin pineapple chunks in natural juice (140g drained)

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The Method

Place the noodles in a pan of boiling water and simmer gently for 4-5 minutes or according to packet instructions. Drain well and quickly refresh under cold running water to prevent them from sticking. Keep warm.

Heat a wok or frying pan over a medium heat. Tip in the cashew nuts and cook until evenly toasted, tossing them regularly to ensure they do not catch and burn. Tip on to a chopping board and leave to cool a little, then roughly chop. Set aside until needed.

Peel the onion and cut in half, then thinly slice. Peel the carrots and cut into thin slices. Trim the courgette and cut into similar slices. Break florets off the broccoli and then cut into bite-sized florets. Trim the mushrooms and cut into slices.

Reheat the wok over a medium heat and add the oil, swirling up the sides. Add the onion and stir-fry for 2-3 minutes until softened, stirring occasionally with a wooden spoon. Add the carrots, courgette and broccoli and stir-fry for another 2-3 minutes until almost tender but still with some crunch.

Add the mushrooms to the vegetable mixture and cook for another minute, then drizzle over the honey, soy and vinegar and cook for 1-2 minutes, tossing until everything is evenly coated. Drain the pineapple – you need 140g of chunks in total and then stir into the pan and continue to cook until piping hot.

Divide the noodles between plates and spoon the sweet and sour vegetables on top. Scatter over the cashew nuts to serve.