skip to main content

Stefano's exercise plan - Day 36

Cardio

Walk for 3 minute

Jog for 1 minutes

7 times

How-to Videos

Food & Recipes - Day 36

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Asian Chicken Noodle Bowl

Makes: 2
(Approx 550 kcal per serving)

View the full recipe
The Ingredients

1 red pepper

100g mangetout 

2 scallions

1 lime 

1 mild red chilli (optional) 

2 skinless and boneless chicken fillets

100g dried wholewheat noodles

5 unsalted cashew nuts

1 tablespoon rapeseed oil (15g)

1 teaspoon sesame oil (5g)

1 tablespoon rice wine vinegar (15g)

1 tablespoon reduced sodium soy sauce (15g)

1 teaspoon honey (5g)

250g baby spinach leaves

salt (optional) and freshly ground black pepper

Download PDF
The Method

Cut the red pepper in half and remove the core and seeds, then cut into wafer thin slices. Cut the mangetout into slices. Trim and thinly slice the scallions. Finely grate the rind from the lime, then cut out 2 wedges and squeeze out the remaining juice. Cut half the chilli into fine rings, if using and then remove the seeds and finely chop the remainder.

 

Place the chicken on a piece of parchment paper in a steamer and bring to a simmer. Cook for 10 minutes until the chicken is piping hot with no pink meat and the juices run clear. Leave to rest for a few minutes, then carve into slices.

 

Place the noodles in a pan and cover with boiling water. Cook for 4 minutes or according to packet instructions, then drain and rinse under cold running water. 

 

Heat a frying pan over a medium heat and toast the cashew nuts for a few minutes. Tip on to a chopping board, then leave to cool and roughly chop. 

 

To make the dressing, put the rapeseed and sesame oil in a screw-topped jar with the rice vinegar, soy, lime rind and juice and chilli, if using. Shake until evenly combined. 

 

Put the noodles into a large bowl with the spinach, red pepper, mangetout and dressing. Toss gently to combine with the chicken slices and then divide among bowls. Scatter over the chilli rings as a garnish, if using the cashew nuts and lime wedges to serve.

Tofu & Butternut Squash Curry

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

80g wholegrain brown rice

1 onion

1 red chilli (optional)

2 garlic cloves

1 butternut squash

200g green beans

150g firm tofu

2 teaspoons rapeseed oil (10g)

1 tablespoons Thai red curry paste (from a jar – 15g)

160g tin coconut milk 

200ml vegetable stock (made from ½ a reduced salt cube)

1 tablespoon reduced sodium soy sauce (15g)

1 lime

freshly ground black pepper

Download PDF
The Method

Rinse the rice well in a sieve and then put into a small saucepan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on.

Cut the onion in half and peel, then cut into slices. Cut the chilli in half, if using and remove the seeds with a teaspoon, then finely chop. Peel the garlic and crush to a paste. Peel the butternut squash and cut it in half, then scoop out all of the seeds with a spoon and discard. Chop the remaining flesh into small dice. Trim the green beans before cutting them in half. Dry the tofu well with kitchen paper and then cut into small dice. 

Heat a wok or large saucepan with a lid over a medium heat and then add the oil. Tip in the onion and cook for 5 minutes, stirring with a wooden spoon until softened and just beginning to colour around the edges. Add the chilli, if using with the garlic and cook for another minute, stirring. 

Stir the curry paste into the onion mixture and cook for 1 minute, then stir in the coconut milk, stock, soy sauce and butternut squash. Bring to the boil, then reduce the heat to medium and simmer for 10 minutes.

Stir the green beans and tofu into the butternut squash mixture and cover with a lid. Reduce the heat and simmer gently for 6-8 minutes or until all the vegetables are completely tender and the tofu is piping hot. Cut the lime in half and squeeze in the juice and then season with plenty of freshly ground black pepper. 

Fluff up the rice with a fork and divide between bowls then ladle over the tofu and butternut squash curry to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work

×

Don't worry, get back on track tomorrow! You can do it!

×