Operation Transformation 2021

Stefano's exercise plan - Day 27

Cardio

Walk for 1 minute

Jog for 5 minutes

5 times

How-to Videos

Food & Recipes - Day 27

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Mississippi Style Jambalaya

Makes: 2
(Approx 500 kcal per serving)

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The Ingredients

1 small onion

1 celery stick

1 red pepper

1 green pepper

2 garlic cloves

4 scallions

1 skinless and boneless chicken fillet

30g uncooked chorizo

1 tablespoon rapeseed oil (15g)

1 tablespoon Cajun seasoning

2 bay leaves

100g wholegrain rice

250ml chicken stock (made from ½ a cube – reduced sodium)

400g tin chopped tomatoes

2 teaspoons hot sauce (such as Tabasco)

1 teaspoon Worcestershire sauce (5g)

100g raw wild Atlantic or tiger prawns (thawed if frozen)

salt (optional) and freshly ground black pepper

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The Method

Cut the onion in half, then peel and finely chop. Trim the celery and finely chop. Cut the red and green pepper in half and remove the cores and seeds, then thinly slice. Peel and crush the garlic. Trim the scallions and finely chop.

Cut the chicken into bite-sized pieces. Peel the chorizo and cut into small pieces.

Heat a casserole over a medium to high heat. Add the oil and sauté the onion, celery, scallions, peppers and garlic until softened and just starting to catch colour. Stir in the chicken and chorizo and sauté until the chicken is sealed and the chorizo has begun to sizzle.

Stir the Cajun seasoning into the pan with the bay leaves and then stir in the rice until evenly coated. Pour in the stock and allow it to bubble down a little, scraping any brown bits from the bottom of the pan.

Reduce the heat to very low and stir in the tomatoes, hot and Worcestershire sauce. Season with salt (optional) and pepper. Cover with a lid and simmer for 30 minutes until the rice is tender and the chicken is piping hot with no pink juices.

Remove from the heat and scatter over the prawns. Recover and set aside for 10 minutes. The steam from the Jambalaya will cook the prawns. Gently fluff up the Jambalaya and spoon into bowls to serve.

Cauliflower & Caper Pasta

Serves: Serves 2 (each serving contains approximately 540 kcal)
(Approx kcal per serving)

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The Ingredients

1 small cauliflower (you need 700g florets)

1 small red onion

2 garlic cloves

10g fresh thyme sprigs

3 tablespoons rapeseed oil (45g)

½ teaspoon dried chilli flakes (optional)

100g wholewheat spaghetti

35g capers (well rinsed)

30g Gran Moravia cheese (or vegetarian Parmesan style alternative)

salt (optional) or freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Cut the cauliflower into small florets – you’ll need 700g in total. Cut the onion in half and peel then cut into slices. Peel and crush the garlic. Strip the thyme leaves from the stems.

Put the oil in a large bowl and add the onion, garlic, thyme and chilli flakes, if using. Tip in the cauliflower and toss until evenly coated. Spread out on a baking sheet lined with parchment paper and season to taste with salt and pepper. Roast for 15-20 minutes or until the cauliflower is piping hot and lightly charred, stirring once to ensure it cooked evenly.

Plunge the spaghetti into a large saucepan of boiling water and cook for 10-12 minutes or until tender or according to packet instructions.

Drain the pasta and return to the pan, fold in the roasted cauliflower mixture with the capers and divide between bowls. Using a vegetable peeler shave over the cheese to serve.