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Stefano's exercise plan - Day 34

Cardio

Walk for 1 minute

Jog for 6 minutes

5 times

How-to Videos

Food & Recipes - Day 34

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

Spaghetti Bolognese

TOP TIP
If you are short of time, instead of making the sauce from scratch use a 430g jar Bolognese sauce (no more than 5g sugar and 3g fat – check the label).

Makes: 2
(Approx 450 kcal per serving)

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The Ingredients

200g lean steak mince

1 onion

1 red pepper

150g mushrooms (chestnut or ordinary)

½ teaspoon dried basil (2.5g)

½ teaspoon dried oregano (2.5g)

½ teaspoon dried parsley (2.5g)

2 tablespoons tomato puree (30g)

150ml hot chicken stock (made from ¼ cube – reduced sodium)

400g tin chopped tomatoes

½ teaspoon Worcestershire sauce (2.5g)

100g wholewheat spaghetti

salt (optional) and freshly ground black pepper

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The Method

Heat a large non-stick frying pan over a medium heat. Tip in the mince, then season with salt (optional) and pepper and cook for about 5 minutes until well browned, breaking up any lumps with a wooden spoon.

 

Using a small sharp knife, cut the onion in half and peel off the skin, then cut into slices, discarding the root. Cut the pepper in half and remove and discard the core and seeds, then cut into bite-sized pieces. Trim the mushrooms and cut into slices. Add the vegetables to the mince, stirring to combine. Season lightly with salt (optional) and plenty of freshly ground black pepper and cook for another 3-4 minutes until the vegetables are softened, covering with a lid to help the cooking.

 

Sprinkle the herbs over the mince and vegetable mixture and then stir in the tomato puree and cook for another minute, stirring. Dissolve the chicken stock cube in the boiling water and stir into the pan. Allow to bubble down, then add the tomatoes and Worcestershire sauce. Bring to the boil, then reduce the heat and simmer very gently for at least 30 minutes or up to 1 hour is best until the mince is meltingly tender, stirring occasionally with a wooden spoon to ensure it does not stick to the bottom of the pan. 

 

Meanwhile, cook the spaghetti in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes or according to packet instructions. Drain in a colander in the sink and return to the pan. Fold in the Bolognese sauce until evenly combined and then divide among bowls to serve.

 

Spanakorizo with Feta Cheese

Serves: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

1 onion

1 small fennel bulb (you’ll need about 150g chopped)

2 garlic cloves

10g fresh mint

1 small lemon

½ teaspoon ground allspice

pinch of ground cinnamon

2 tablespoons rapeseed oil (30g)

5 tablespoons tomato puree (85g)

100g brown basmati rice

285g frozen spinach

600ml vegetable stock (from a cube – reduced sodium) (CHECK)

75g feta cheese

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 fennel bulb and remove the fronds to use as a garnish. Finely chop the remainder. Peel and crush the garlic. Strip the leaves from the mint and finely chop. Cut the lemon into wedges.

 

Heat a casserole over a medium heat. Add the oil and sauté the onion and fennel for 4-5 minutes until softened. Season lightly with salt (optional) and freshly ground black pepper. Stir in the garlic, allspice, cinnamon and most of the mint, reserving a little to garnish. Sauté for another minute.

 

Stir the tomato puree into the onion mixture and then stir in the rice until evenly coated. Pour in the water and season with salt (optional) and pepper. Bring to the boil, then reduce the heat to low and simmer for 20 minutes.

 

Tip the spinach into the casserole and stir until evenly combined. Return the lid and simmer for another 10 minutes until most of the liquid has absorbed and the rice is tender. It is important to note that this dish traditionally is served quite wet almost soupy. 

 

Divide the spanakorizo between bowls and crumble over the feta cheese. Garnish with the remaining mint and fennel fronds and some freshly ground black pepper to serve.

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