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Stefano's exercise plan - Day 28

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 28

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

Coronation Chicken

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

2 x 125g potatoes

1 shallot

50g ready-to-eat dried apricots

2 teaspoons rapeseed oil (10g)

1 tablespoon curry paste (15g)

½ teaspoon tomato puree

½ teaspoon paprika

125ml chicken stock (made from ¼ of a cube – reduced sodium)

3 tablespoons light mayonnaise (45g)

2 tablespoons Greek style yoghurt (3% fat – 30g)

½ lemon

240g cooked chicken (leftover or shop-bought)

1 large head broccoli (you’ll need 400g florets)

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Pierce the potatoes a couple of times with a fork to prevent them from splitting while baking. Wrap each one tightly with foil and then place directly on the second shelf of the oven and bake for 45 minutes or until soft when gently squeezed.

 

Meanwhile, make the coronation sauce. Cut the shallot in half and finely chop. Finely dice the apricots. 

 

Heat a frying pan over medium heat. Add the oil and sauté the shallot for 2-3 minutes. Stir in the curry paste, tomato puree and paprika and sauté for another minute. Stir in the apricots and pour in the stock. Season with salt (optional) and pepper and bring to a simmer. Reduce the heat and simmer for about 5 minutes or until all the liquid has reduced and evaporated. Leave to cool.

 

Using a spatula, transfer into a bowl and blitz with a hand-blender until you have a thick smooth puree. Leave to cool completely, then fold in the mayonnaise and yoghurt. Squeeze in enough lemon juice to taste. Shred the chicken and fold into the sauce.

 

Cut the broccoli into florets and steam for 3-4 minutes until tender.

 

Unwrap the baked potatoes and cut a crisscross on the top of each one. Gently press the sides to loosen the flesh and spoon the Coronation chicken on top. Add the broccoli to serve.

Vegetarian Pad Thai

Serves: Serves 2 (each serving contains approximately 490 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles

2 scallions

270g pak choi

1 long sweet red pepper

1 garlic clove

1 knob of root ginger (you need 5g of finely grated)

2 eggs

1 ½ teaspoons sesame seeds (7.5g)

10 natural skinned peanuts

2 tablespoons rapeseed oil (30g)

100g fresh beansprouts

1 lime

1 tablespoon reduced sodium soy sauce (15g)

 

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The Method

Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender or according to instructions on the packet. Drain and quickly refresh under cold running water to prevent further cooking.

 

Trim the scallions and pak choi and finely shred. Cut the red pepper in half and thinly slice, discarding the core and seeds. Peel and finely grate the garlic and ginger. Break the eggs into a bowl and lightly beat. 

 

Heat a wok or large frying pan over a medium heat. Add the sesame seeds and toss until lightly golden. Tip on to a plate and set aside. Add the peanuts and sauté until golden. Tip on to a chopping board, then cool before chopping.

 

Add half the oil to the wok, then add the garlic with the scallions, and cook, stirring quickly for 30 seconds. Add the red pepper and continue to stir-fry for another 1-2 minutes until tender but still with a little bite.

 

Push to one side and add the remaining oil. Add the eggs and let it sit for 30 seconds, the scramble until cooked.

 

Add the noodles, with the beansprouts, pak choi and cook for 3 minutes until piping hot. Cut the lime in half and squeeze in the juice, then sprinkle over the soy sauce and toasted sesame seeds, tossing until evenly coated. 

 

Divide the pad Thai among plates and scatter over the peanuts to serve.   

 

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