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Sarah's exercise plan - Day 40

Resistance

25 reps of each exercise/ Plank 1 minute

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

6 times

Food & Recipes - Day 40

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

Chickpea & Tomato Penne Pasta

Makes: 2
(Approx 550 kcal per serving)

View the full recipe
The Ingredients

1 small onion

3 garlic cloves

5g fresh rosemary 

400g tin chickpeas 

2 tablespoons rapeseed oil (30g)

1 teaspoon dried chilli flakes

2 tablespoons tomato puree (30g)

1 vegetable stock cube (reduced sodium)

100ml water

250g passata (Italian sieved tomatoes)

80g wholewheat penne pasta

5g fresh flat-leaf parsley 

3 tablespoons freshly grated Pecorino Romano (or use a vegetarian equivalent – 20g)

salt (optional) and freshly ground black pepper

Download PDF
The Method

Cut the onion in half, then peel and finely chop. Peel and crush the garlic. Strip the rosemary from the stalks and finely chop – you need one tablespoon in total. 

 

Drain the chickpeas and rinse under cold water, then pulse in a mini food processor or Nutribullet to finely chop (if you haven’t got one use a knife or even a potato masher would work).

 

Heat a casserole over a medium to high heat. Add the oil and stir in the onion, garlic, rosemary, chilli, salt (optional) and pepper. Sauté for another 7-8 minutes until softened and very tender.

 

Meanwhile, bring a large pan of water to the boil with a pinch of salt (optional). Add the penne pasta and cook for 10-12 minutes or until tender.

 

Stir the chickpeas into the onion mixture with the tomato puree and cook for 1 minute. Crumble in the stock cube and add the water and passata. Bring to a gentle simmer, stirring constantly. 

 

Drain the pasta and fold into the sauce.

 

Strip the parsley leaves from the stalks and roughly tear, then scatter on top with the Pecorino to serve.

Chickpea & Tomato Penne Pasta

Serves: 2
(Approx 550 kcal per serving)

View the full recipe
The Ingredients

1 small onion

3 garlic cloves

5g fresh rosemary 

400g tin chickpeas 

2 tablespoons rapeseed oil (30g)

1 teaspoon dried chilli flakes

2 tablespoons tomato puree (30g)

1 vegetable stock cube (reduced sodium)

100ml water

250g passata (Italian sieved tomatoes)

80g wholewheat penne pasta

5g fresh flat-leaf parsley 

3 tablespoons freshly grated Pecorino Romano (or use a vegetarian equivalent – 20g)

salt (optional) and freshly ground black pepper

Download PDF
The Method

Cut the onion in half, then peel and finely chop. Peel and crush the garlic. Strip the rosemary from the stalks and finely chop – you need one tablespoon in total. 

 

Drain the chickpeas and rinse under cold water, then pulse in a mini food processor or Nutribullet to finely chop (if you haven’t got one use a knife or even a potato masher would work).

 

Heat a casserole over a medium to high heat. Add the oil and stir in the onion, garlic, rosemary, chilli, salt (optional) and pepper. Sauté for another 7-8 minutes until softened and very tender.

 

Meanwhile, bring a large pan of water to the boil with a pinch of salt (optional). Add the penne pasta and cook for 10-12 minutes or until tender.

 

Stir the chickpeas into the onion mixture with the tomato puree and cook for 1 minute. Crumble in the stock cube and add the water and passata. Bring to a gentle simmer, stirring constantly. 

 

Drain the pasta and fold into the sauce.

 

Strip the parsley leaves from the stalks and roughly tear, then scatter on top with the Pecorino to serve.

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