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Stefano's exercise plan - Day 10

Today is your rest day!

Food & Recipes - Day 10

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

Beef Stroganoff

Makes: Serves 2
(Approx Each serving contains approximately 600 kcal kcal per serving)

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The Ingredients

80g brown basmati rice

1 onion

2 garlic cloves

250g mushrooms (chestnut or ordinary)

225g lean striploin steak

1 tablespoon rapeseed oil (15g)

100g half fat crème fraiche or cooking cream

1 teaspoon mustard (5g)

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

handful flat-leaf parsley leaves (optional)

salt (optional) and freshly ground black pepper

The Method

Rinse the rice in a sieve and put in a pan with 100ml of water and a pinch of salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 15 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 

 

Cut the onion in half, then peel and thinly slice. Peel the garlic cloves and crush. Trim the mushrooms and cut into slices. 

 

Trim the steak if necessary and cut into slices. Put the crème fraiche or cooking cream, mustard and stock into a jug and whisk to combine. 

 

Heat a large non-stick frying pan over a medium to high heat. Add half of the oil and swirl it around the pan. Tip in the onion and sauté for 10 minutes until well softened and lightly golden. Add the crushed garlic and mushrooms and season lightly with salt (optional) and pepper. Sauté for another 3-4 minutes. 

 

Increase the heat, tip the steak into the pan and sauté quickly for 1-2 minutes until just sealed. 

 

Pour in the stock mixture and simmer gently for about 5 minutes until the sauce has nicely reduced and thickened

 

Divide the rice between plates and top with the beef stroganoff. Tear over the parsley leaves, if using to serve.

Caramelised Onion & Spinach Tortilla

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

View the full recipe
The Ingredients

2 onions

250g potatoes 

100g cherry tomatoes

¼ cucumber

1 tablespoon rapeseed oil (15g)

knob of butter (5g)

6 eggs

50g baby spinach leaves

50g mixed salad leaves

salt (optional) freshly ground black pepper

The Method

Peel the onions, then cut in half and thinly slice. Cut the potatoes into very thin slices and then dry well in a clean tea towel. Cut the cherry tomatoes in half. Cut the cucumber in half and then cut into half-moon shapes.

Heat a large frying pan over a medium heat. Add the oil and butter and then tip in the onions and sauté for about 5 minutes until softened but not coloured. 

Add the potatoes and season with a little salt (optional) and plenty of pepper. Reduce the heat and cover with a lid, then cook gently for 10-15 minutes until almost tender. Turn them over once or twice and shake the pan occasionally to ensure they cook evenly.

Meanwhile, break the eggs into a bowl and season lightly with salt (optional) and pepper to taste. Beat lightly with a fork until just combine.

Fold the spinach into the onion and potato mixture, stirring until wilted. Spread out the vegetables evenly in the pan and then pour over the whisked eggs. Reduce the heat to its lowest setting. Cook for 15-20 minutes until there is virtually no raw egg left on top of the tortilla. Invert on to a flat plate.

Slide the tortilla back into the pan and cook for another 5 minutes (or you can do this under the grill if you prefer). Turn off the heat and set aside for 5 minutes to finish cooking. It should be cooked through but still moist in the middle.

To serve warm or cold, turn the tortilla onto a chopping board and cut into wedges. Arrange on plates with the salad leaves, cherry tomatoes and cucumber to serve.

Have you followed your Food Plan Today?

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