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Stefano's exercise plan - Day 13

Cardio

Walk for 1 minute

Jog for 2 minutes

9 times

How-to Videos

Food & Recipes - Day 13

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

Pork & Carrot Stir-fry

Makes: 2
(Approx 550 kcal per serving)

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The Ingredients

80g wholegrain brown rice

2 pork loin chops 

2 garlic cloves

1 red chilli (optional)

1 1/2 teaspoons ground cumin 

1 tablespoon reduced sodium soy sauce (15g)

1 onion

4 carrots

2 scallions

1 tablespoon rapeseed oil (15g)

handful fresh coriander leaves (10g)

salt (optional) and freshly ground black pepper

 

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The Method

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. 

 

Take a clean chopping board and trim down the pork chops. Cut into thin slices and put in a dish.

 

Take a clean chopping board and trim the garlic cloves, then peel and then crush to a paste. Cut a red chilli in half and remove the seeds, then finely chop, if using. Add both to the pork and mix to combine. Stir in the cumin and soy sauce. Season with freshly ground black pepper.

 

Peel the carrots and trim, then cut into thin slices. Peel the onion and cut into slices. Trim the scallions and thinly slice.

 

Heat a wok or large frying pan over a medium to high heat. Add 1 tablespoon of rapeseed oil and stir-fry the carrots for 1 minute until just beginning to pick up a bit of colour. Add the scallions

 

Tip in the marinated pork and stir-fry for 3-4 minutes until the pork is cooked through and piping hot. Add the onion and scallions, reserving a few to garnish and stir-fry for another 1-2 minutes. Check that the pork is fully cooked by cutting through a piece with a small sharp knife – the juices should run clear.

 

Divide the rice between bowls and put the pork & carrot stir-fry on plates. Scatter over the coriander leaves with the reserved scallions to serve.

 

Chickpea & Tomato Penne Pasta

Serves: 2
(Approx 550 kcal per serving)

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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

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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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