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Stefano's exercise plan - Day 23

Resistance

Structure

20 reps of each exercise/ Plank 1 minute

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

10 times

Food & Recipes - Day 23

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

Basil Pesto Salmon Bake

Makes: 2
(Approx 550 kcal per serving)

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The Ingredients

1 large head broccoli (400g)

200g cherry tomatoes

2 teaspoons rapeseed oil (10g)

80g wholewheat penne pasta

1 tablespoon basil pesto (shop-bought – 15g)

2 tablespoons light cream cheese (30g)

2 x 120g cooked salmon fillets

2 tablespoons panko breadcrumbs (10g) 

salt (optional) and freshly ground black pepper

 

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The Method

Preheat the oven to 180°C/350°F. Cut the broccoli into small bite-sized florets – you’ll need 300g in total. Cut the cherry tomatoes in half.

 

Place the pasta in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes until just tender. Add the broccoli for the last 2 minutes of cooking time and blanch until almost but not quite tender.

 

Drain the pasta and broccoli in a colander and reserve a cupful of the cooking liquid. Place the pasta and broccoli in a large bowl and fold in the pesto and cream cheese, adding two to three tablespoons of the cooking water to make a smooth light sauce that just binds everything together.

 

Flake the cooked salmon and add to the pasta mixture with the tomatoes. Put in a small baking dish and sprinkle the panko breadcrumbs on top, then drizzle over the oil. Bake for 15-20 minutes until the top is golden and crunchy. 

 

Cut the basil pesto salmon bake into portions and arrange on plates to serve.

 

Creamy Mushroom Pasta

Serves: 2
(Approx 340 kcal per serving)

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The Ingredients

120g wholewheat fusilli or penne pasta

1 tbsp olive oil (15g)

1 garlic clove

150g mushrooms (chestnut or ordinary)

½ vegetable stock cube (reduced salt)

225ml boiling water

good pinch of dried oregano or ½ tsp fresh torn oregano leaves (2,5g)

½ lemon

125g light cream cheese (such as Philadelphia)

125g tender young spinach leaves

sea salt and freshly ground black pepper

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The Method

Cook the fusilli or penne in a saucepan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.

Peel the garlic and use a garlic press or grate on the fine side of a box grater. Trim the mushrooms and using a small sharp knife cut into slices.

Heat a frying pan or wok over a medium heat. Add the oil and swirl it up the sides. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the mushrooms and season with a little salt, if using and plenty of freshly ground black pepper. Cook for another 6-8 minutes until the mushrooms are tender, stirring regularly with a wooden spoon.

Dissolve the stock cube in the boiling water and stir into the pan. Allow to bubble down, then sprinkle over the oregano and add a good squeeze of lemon juice, about ½ a tablespoon is about right. Bring to a simmer and cook for 5-10 minutes until the liquid has reduced by half. Stir in the light cream cheese and then add the spinach, fistfuls at a time until all wilted. Cook for another minute or two to combine.

Drain the pasta and return to the pan, then gently fold in the creamy mushroom & spinach sauce. Divide among wide rimmed bowls and garnish with a little more freshly ground black pepper to serve.

Prepare Ahead

The mushroom & spinach sauce would keep well in an airtight container for up to 3 days in the fridge so you would just need to cook the pasta and then reheat the sauce gently in a small saucepan or in the microwave before using.

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