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Sarah's exercise plan - Day 29

Cardio

Walk for 1 minute

Jog for 5 minutes

6 times

How-to Videos

Food & Recipes - Day 29

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

Vegetarian Thai Green Curry

Makes: Serves 2
(Approx Each serving contains approximately 550 kcal kcal per serving)

View the full recipe
The Ingredients

2 shallots

1 small butternut squash (500g)

1 red pepper

1 mild red chilli 

100g baby corn

80g wholegrain rice 

1 tablespoon rapeseed oil (15g)

2 tablespoons Thai green curry paste (30g)

100g mangetout

200g tinned light coconut milk

15g fresh coriander 

300ml hot chicken stock (made from a cube – reduced sodium)

salt (optional) and freshly ground black pepper

The Method

Cut the shallots in half, then peel and thinly slice. Peel the butternut squash, then cut in half, scrape out the seeds and cut into small cubes – you’ll need 350g in total. Cut the pepper in half, remove the core and seeds then cut into slices. Cut the red chilli in half, remove the seeds and finely chop. Cut the baby corn in half lengthways. 

 

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 the oil in a casserole over a medium heat. Add the shallots with a pinch of salt (optional) and sauté for about 5 minutes until softened and just beginning to caramelise. 

 

Stir in the curry paste and chilli and sauté for 2 minutes. Tip in the butternut squash and pepper, then stir in the coconut milk. Reduce the heat to medium-low, cover, and cook for 10 minutes until the butternut squash is tender.

 

Stir in the mangetout and baby corn, then re-cover and cook for another 5 minutes or until the vegetables are just cooked through. Roughly chop the coriander, then stir half into the curry and season with pepper.

 

Spoon the rice into shallow bowls with the Thai green curry and scatter over the rest of the coriander to serve.

Vegetable Korma

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

80g wholegrain brown rice

1 small onion

1 garlic clove

1 tablespoon rapeseed oil (15g)

1 ½ teaspoons curry powder or paste (7.5g)

200g tin chopped tomatoes (or use ½ a regular tin)

½ teaspoon tomato puree (2.5g)

5 tablespoons water (75ml)

750g mixed vegetables (carrot, broccoli and cauliflower)

75g natural yoghurt (3% fat)

2 tablespoons ground almonds (30g)

5g fresh coriander sprigs

salt (optional) and 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 cook to packet instructions).

Peel the onion, then cut in half and finely chop. Peel and crush the garlic. Prepare the vegetables – peel the carrots and cut into thin slices and break the broccoli and cauliflower into small florets – you’ll need 600g once trimmed.

Heat a 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 powder or paste 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 about 15 minutes until the sauce is so well reduced that it is almost sticking to the bottom of the pan and the oil has separated out on the surface, stirring occasionally. Season lightly with salt, if using and pepper.

Add the mixed vegetables to the pan and slowly bring to the boil, then reduce the heat and simmer gently for about 15 minutes or until all the vegetables are cooked through and tender. Remove from the heat and stir in the yoghurt and almonds. 

Spoon the vegetable korma into bowls with the rice and scatter over the coriander to serve. 

Divide the vegetable fried rice between bowls and scatter over the peanuts to serve. 

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