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Stefano's exercise plan - Day 21

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 21

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

Mexican Chicken & Rice

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

1 small red onion

2 garlic cloves

5g fresh coriander

2 tablespoons rapeseed oil (30g)

1 teaspoon ground cumin

½ teaspoon dried oregano

80g wholegrain rice

300ml chicken stock (made from ½ stock cube – reduced salt)

1 tablespoon tomato puree (15g)

400g tin chopped tomatoes

225g cooked chicken (leftover or shop-bought)

4 tablespoons sweetcorn (frozen or tinned – 60g)

salt (optional) and freshly ground black pepper

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The Method

Cut the onion in half, then peel and finely chop. Peel the garlic and finely chop. Finely chop the coriander.

 

Heat a casserole over a medium heat. Add the oil and then tip in the onion and garlic and sauté for 3-4 minutes. Stir in the cumin and oregano and sauté for another minute.

 

Rinse the rice in a sieve and stir into the pan and season with salt (optional) and pepper. Pour in the stock, tomato puree and tomatoes and bring to the boil. Reduce the heat, then cover with a lid and cook over a low heat for 35 minutes.

 

Meanwhile, trim the chicken into small bite-sized pieces. Fold into the cooked rice mixture with the sweetcorn and cook for another 5 minutes until the chicken and sweetcorn are piping hot and the rice is tender but still holding its shape.  

 

Divide the Mexican chicken and rice between plates and scatter over the coriander to serve.

Sweet Potato Hash with Eggs

Serves: Serves 2 (each serving contains approximately 530 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small sweet potato (you need 175g)

¼ small red onion

½ red pepper

5g fresh coriander

50g mixed salad leaves

1 teaspoon rapeseed oil (5g) 

½ teaspoon chilli powder

1 bacon medallion (30g)

2 eggs

25g Cheddar & Mozzarella grated cheese mix 

½ lime

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 180°C/350°F. Peel the sweet potato and cut into cubes – you need 175g. Peel the red onion and finely chop. Remove the seeds from the red pepper and cut into small dice. Strip the leaves from the coriander and finely chop. 

Place the sweet potato in a baking tin with the red onion and red pepper. Drizzle over the oil and toss until evenly coated. Sprinkle the chilli powder on top and season lightly with salt (optional) and freshly ground black pepper. Roast for 10 minutes.

Meanwhile, take a clean chopping board and dice the bacon medallion. After 10 minutes before the vegetables from the oven, then scatter over the bacon and give everything another good toss until evenly combined. Return to the oven for 5 minutes or until the vegetables are just cooked through and the bacon is tender.

Make two wells in the vegetable and bacon mixture and crack one egg into each one. Bake for another 5 minutes until the egg whites are almost set, then sprinkle over the cheese and bake for another 2 minutes.

Remove the sweet potato hash from the oven and scatter over the coriander. Cut two wedges from the lime for garnish. Add the salad leaves, then add a squeeze using the rest of the lime on top. Garnish with the lime wedges to serve.

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