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Stefano's exercise plan - Day 16

Resistance

Structure

60 seconds on / 45 seconds off

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

5 times

Food & Recipes - Day 16

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

Fish & Chips

Makes: 2
(Approx 550 kcal per serving)

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The Ingredients

200g potato, scrubbed (such as Rooster or Maris Piper)

2 tablespoons rapeseed oil (30g)

25g plain flour 

1 egg

2 tablespoons low fat milk (30g – 1.5% fat)

30g fresh white breadcrumbs (or use dried often known as panko)

30g porridge oats

250g boneless cod fillets, skinned

100g salad leaves (mixture of watercress, rocket & spinach)

cherry tomatoes

1 teaspoon snipped fresh chives (5g)

2 tablespoons natural yoghurt (30g – 3% fat)

1 tsp sweet chilli sauce (5g)

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Cut the potatoes into chips. Place in a pan of boiling water with a pinch of salt (optional) and cook for 2 minutes until almost tender but still holding their shape. Arrange on a baking sheet lined with parchment paper and drizzle with half of the oil, tossing to coat evenly. Season lightly with salt (optional) and put in the top shelf of the oven. Roast for about 25 minutes until cooked through and golden brown, turning halfway through to ensure that they cook evenly.

 

Meanwhile, put the flour into a shallow dish and season lightly with salt (optional) and plenty of freshly ground black pepper. Break the egg into a bowl and add the milk, season with salt (optional) and pepper then beat to combine with a fork. Mix the breadcrumbs and oats in a separate bowl and line the three bowls up alongside each other with an empty plate ready for the coated cod. 

 

Using a small sharp knife or scissors, cut the cod into strips. In small batches of 2-3 pieces toss the cod strips in the flour and toss to coat, shaking off any excess. Dip in the beaten egg mixture and then roll in the breadcrumbs. Put on the plate while you finish off the remainder.

 

Arrange the cod goujons on a separate baking sheet lined with parchment paper and drizzle over the remaining oil on the goujons, turning them over to ensure they are all evenly coated. Season lightly with salt (optional). Place in the oven and cook for 10 minutes until cooked through and tender. Test with a sharp knife to ensure they are cooked.

 

Arrange the cod goujons on plates with the potato wedges and arrange the watercress with cherry tomatoes that you’ve cut in half alongside and scattered with the chives. Put the yoghurt into small dishes or straight on to the pates and drizzle with half the chilli sauce to serve.

Susuana’s Jollof Rice

Susuana Komolafe from Cavan was a Leader on the 2021 series of Operation Transformation - she's keen to bring a healthy twist to a delicious dish that's authentic to her heritage.

Serves: 4
(Approx 500 kcal per serving)

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The Ingredients

260g long grain rice

2 red peppers 

1 small onion

3cm piece fresh root ginger

2 garlic cloves 

1 Scotch bonnet chilli (optional)

200g tin chopped tomatoes (or use ½ regular sized tin)

2 tablespoons rapeseed oils (30g)

2 tablespoons tomato puree (30g)

1 bay leaf

½ teaspoon dried thyme 

½ teaspoon curry powder

400ml veg stock (made from 1 stock cube – reduced sodium) 

400g tin chickpeas

good pinch dried chilli flakes (optional)

120g frozen peas

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Tip the rice into a sieve and rinse well under cold water, then drain and set aside. 

 

Cut the red peppers in half and remove the cores and seeds, then roughly chop. Cut the onion in half, then peel and roughly chop. Peel the ginger and garlic and finely grate. Roughly chop the chilli, if using. Place everything in a mini food processor or Nutribullet and blitz to a puree. 

 

Heat a casserole over a medium heat. Add half the oil and sauté the tomato puree for 2-3 minutes. Add the blitzed pepper mixture and sauté for another 5 minutes. Add the herbs, spices and a pinch of salt (optional) and about half a teaspoon of pepper. Sauté for another 2-3 minutes.

 

Stir the rice into the vegetable mixture to coat. Pour in the stock and give a good stir. Cover with a lid and cook on a very low heat for 15 minutes until the rice is tender. Remove from the heat and leave to rest for 5 minutes with the lid on. 

 

Drain the chickpeas and rinse under cold water, then dry on kitchen paper. Heat a large non-stick frying pan over a medium to high heat and add the rest of the oil. Tip in the chickpeas and frozen peas. Season with salt(optional) and pepper, then add the dried chilli, if using and cook for 2-3 minutes until sizzling.

 

Gently fork the jollof rice and divide among plates. Add the chickpea and pea mixture alongside to serve.

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