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Sarah's exercise plan - Day 6

Cardio

Walk for 2 minutes

Jog for 2 minutes

7 times

How-to Videos

Food & Recipes - Day 6

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

Sean Drugan’s Coconut Chicken Curry

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

1 red onion

2 garlic cloves

4cm piece fresh root ginger

1 red chilli

15g fresh coriander

1 teaspoon ground turmeric

270g sweet potatoes

1 small head broccoli 

1 small courgette

2 limes

400g tin reduced fat coconut milk

100ml vegetable stock (from ¼ cube – reduced sodium) 

2 skinless and boneless chicken breasts

1 tablespoon rapeseed oil (15g)

80g frozen peas

salt (optional) and freshly ground black pepper

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The Method

Cut the red onion in half, then peel and roughly chop. Peel the garlic and ginger. Roughly chop the chill and coriander and put everything in a blender or you could use a pestle and mortar. Pulse or mash down, then add the onion and continue until you have a fine puree.

 

Peel the sweet potatoes and cut into small chunks. Cut the broccoli into small florets – you need about 150g. Trim the courgette and cut into small chunks. Cut one of the limes into cheeks to use as garnish and cut the other in half and squeeze out the juice.

 

Cut the chicken into bite-sized pieces.

 

Heat a wok or large non-stick frying pan over a medium to high heat. Add the oil and swirl it around the sides, then tip in the paste and cook for 1 minute, then add the turmeric and cook for 3 minutes, stirring.

 

Bring to the boil, then reduce the heat to medium and pour the coconut milk and stock into the wok and add the sweet potatoes, then simmer for 8 minutes. Season lightly with salt (optional) and pepper.

 

Stir the chicken into the wok and simmer for another 3 minutes. Tip in the broccoli, courgette and peas and cook for another 4 minutes, stirring occasionally until the chicken is piping hot with no pink meat and the juices run clear and the vegetables are tender. 

 

Add the lime juice to the curry to taste and ladle into bowls, then garnish with the lime cheeks to serve.

Creamy Mushroom Pasta

Serves: 2
(Approx 340 kcal per serving)

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The Ingredients

120g wholewheat fusilli or penne pasta

1 tbsp olive oil (15g)

1 garlic clove

150g mushrooms (chestnut or ordinary)

½ vegetable stock cube (reduced salt)

225ml boiling water

good pinch of dried oregano or ½ tsp fresh torn oregano leaves (2,5g)

½ lemon

125g light cream cheese (such as Philadelphia)

125g tender young spinach leaves

sea salt and freshly ground black pepper

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The Method

Cook the fusilli or penne in a saucepan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.

Peel the garlic and use a garlic press or grate on the fine side of a box grater. Trim the mushrooms and using a small sharp knife cut into slices.

Heat a frying pan or wok over a medium heat. Add the oil and swirl it up the sides. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the mushrooms and season with a little salt, if using and plenty of freshly ground black pepper. Cook for another 6-8 minutes until the mushrooms are tender, stirring regularly with a wooden spoon.

Dissolve the stock cube in the boiling water and stir into the pan. Allow to bubble down, then sprinkle over the oregano and add a good squeeze of lemon juice, about ½ a tablespoon is about right. Bring to a simmer and cook for 5-10 minutes until the liquid has reduced by half. Stir in the light cream cheese and then add the spinach, fistfuls at a time until all wilted. Cook for another minute or two to combine.

Drain the pasta and return to the pan, then gently fold in the creamy mushroom & spinach sauce. Divide among wide rimmed bowls and garnish with a little more freshly ground black pepper to serve.

Prepare Ahead

The mushroom & spinach sauce would keep well in an airtight container for up to 3 days in the fridge so you would just need to cook the pasta and then reheat the sauce gently in a small saucepan or in the microwave before using.

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