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Stefano's exercise plan - Day 37

Resistance

25 reps of each exercise/ Plank 1 minute

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

6 times

Food & Recipes - Day 37

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

Fish Pie

Makes: 4
(Approx 500 kcal per serving)

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The Ingredients

2 leeks

2 celery sticks

1 head broccoli (you need 400g florets)

500g potatoes

400g boneless and skinless white fish fillets (use any firm white fish such as hake, cod, haddock or pollock)

200g boneless and skinless salmon fillets

330ml low fat milk (1.5% fat)

1 teaspoon rapeseed oil (5g)

200g baby spinach leaves 

2 tablespoons softened butter (30g)

2 tablespoons plain flour (30g)

small bunch chives (7g)

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 180°C/350°F. Trim the leeks and cut into thick slices. Trim and dice the celery. Break the broccoli into florets – you’ll need 400g in total.

 

Peel the potatoes and cut into chunks. Place in a steamer and cook over a medium heat for 15-20 minutes until tender. Remove from the heat, then put a clean tea towel on top and leave for a few minutes to dry out with the lid on.

 

Place the fish fillets in a frying pan with 300ml of the milk over a low heat, then cover and simmer for 3 minutes, then turn off the heat and leave to cool. The fish will continue to cook. Remove the fish from the milk and flake into large chunks straight into a small ovenproof dish, discarding any stray bones. Pour the milk into a jug and set aside.

 

Wipe out the frying pan again and place over a medium to high heat. Add half the butter and swirl up the sides, then tip in the leeks and celery. Sauté for 2-3 minutes until tender. Stir in the flour and cook for 1 minute, stirring with a wooden spoon. Gradually stir in the reserved milk. Season lightly with salt (optional) and pepper to taste and simmer for another 2-3 minutes until thickened. Add the spinach and stir until wilted down. 

 

Finely chop with the chives, then stir into the sauce and use to cover the fish. Set aside to allow a skin to form as this will help smooth over the mashed potatoes evenly.

 

Mash the cooked potatoes and add the rest of the butter and the remaining tablespoons of milk to give a smooth mash. Spread over the fish filling and bake in the oven for 25-30 minutes until piping hot and golden brown. 

 

Place the broccoli in a steamer and cook for 2-3 minutes until tender. Divide the fish pie amongst plates to serve with the broccoli.

Cauliflower & Potato Curry

Serves: Serves 2 (each serving contains approximately 440 kcal)
(Approx 440 kcal per serving)

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The Ingredients

80g wholegrain brown rice

1 small onion

1 garlic clove

2cm piece fresh root ginger

1 small cauliflower 

300g baby new potatoes 

1 tablespoon rapeseed oil (15g)

2 teaspoons curry paste or powder (10g)

200g tinned chopped tomatoes (½ a regular tin)

½ teaspoon tomato puree (2.5g)

5 tablespoons water (75ml)

3 tablespoons natural yoghurt (3% fat) (45g)

5g fresh coriander sprigs

salt (optional) and freshly ground black pepper

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The Method

Rinse the rice well in a sieve and then add to the pan 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 cook to packet instructions).

Peel the onion, then cut in half and finely chop. Peel and grate the garlic and ginger. Trim the cauliflower and cut or break into small florets – you’ll need about 350g once trimmed. Cut the potatoes into halves or quarters depending on their size.

Heat a wok or large frying pan over a medium heat. Add the oil and sauté the onion and garlic for 6-8 minutes until golden brown.

Stir in the curry paste or powder and cook for another minute, stirring. Add the tomatoes and tomato puree with the water. Stir to combine, then reduce the heat and simmer for 10-15 minutes until the sauce is so well reduced and thickened, stirring occasionally. Season lightly with salt (optional) and pepper.

Add the cauliflower and potatoes to the pan and slowly bring to the boil. Cover with a lid and then reduce the heat and simmer gently for 15-20 minutes or until all the vegetables are cooked through and tender. 

Spoon the cauliflower and potato curry on to plates with the rice and add dollops of the yoghurt, then scatter over the coriander to serve. 

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