Operation Transformation 2021

Stefano's exercise plan - Day 1

Cardio

Walk for 3 minutes

Jog for 1 minute

7 times

How-to Videos

Food & Recipes - Day 1

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Barbecue Chicken Thighs with Baked Potatoes

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

2 x 150g potatoes

4 skinless chicken thighs (well-trimmed – ask your butcher to do this for you)

1 garlic clove

50g tomato ketchup (no added sugar and salt)

25ml apple cider vinegar

1 tablespoon orange juice (15g)

1 teaspoon honey (5g)

1 teaspoon Worcestershire sauce (5g)

100g green beans

2 corn on the cob (fresh or frozen – 400g)

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Pierce the potatoes a couple of times with a fork to prevent them from splitting while baking. Wrap each one tightly with foil and then place directly on the second shelf of the oven and bake for 45 minutes or until soft when gently squeezed.

Meanwhile, make the barbecue sauce. Peel the garlic and use a garlic crusher or grate on the fine side of a box grater. Place in a bowl and stir in the tomato ketchup, vinegar, orange juice, honey and Worcestershire sauce until well combined.

Put the chicken thighs in a small ovenproof dish that they will fit into snugly and spoon over the barbecue sauce, turning to coat them evenly. Cover tightly with tin foil and place in the oven for 15 minutes, then remove the foil, baste and cook for another 15 minutes until the chicken is piping hot with no pink meat and the juices run, basting once or twice.

Meanwhile, trim the green beans by cutting off the ends. About 5 minutes before the chicken and the potatoes are ready, put the corn on the cob in a steamer and tip the trimmed beans on top. Add a pinch of salt (optional) and cook for 5 minutes or according to packet instructions until tender.

Unwrap the baked potatoes and make a cut in the top of each one, then gently push in the sides to soften the flesh. Season with pepper. Add the corn on the cob and beans with the barbecue chicken thighs and spoon over a little of the sauce that is left in the bottom of the dish. Add the green beans and lime wedges, then pour the rest of the sauce from the dish into dipping bowls to serve.

Warm Roasted Pepper & Goat’s Cheese Salad

Serves: 2
(Approx 600 kcal per serving)

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The Ingredients

2 red peppers

1 fresh rosemary sprig

3 garlic cloves

40g sun-dried tomatoes (well drained)

2 tablespoons rapeseed oil (30g)

½ lemon

1 teaspoon wholegrain mustard (5g)

½ teaspoon honey (2.5g)

120g goat’s cheese

75g baby spinach leaves

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 180°C/350°F. Cut the peppers in half, then remove the seeds and cut into slices. Break the rosemary into tiny sprigs and lightly crush the garlic cloves. Finely chop the sun-dried tomatoes.

Put the red peppers, rosemary and garlic in a large baking tin lined with parchment paper and drizzle over half of the oil. Toss until evenly coated and then season with salt (optional) and pepper.

Spread out in an even layer as possible and then roast for 20 minutes until cooked through and lightly golden, turning at least once or twice to ensure they cook evenly.

Meanwhile, make the dressing. Squeeze the juice from the lemon – you’ll need 2 teaspoons and put in a screw-topped jar. Add the wholegrain mustard and honey. Season with salt (optional) and pepper, then shake well to combine.

Remove the cooked peppers and crumble over the goat’s cheese, then return to the oven for 5 minutes. Transfer to a bowl and toss with the spinach, sun-dried tomatoes and dressing, then divide between plates to serve.