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Stefano's exercise plan - Day 4

Cardio

Walk for 3 minutes

Jog for 1 minute

7 times

How-to Videos

Food & Recipes - Day 4

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

Buffalo Turkey Chilli

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

1 small onion

1 large carrot

2 celery sticks

2 garlic cloves

5g fresh flat-leaf parsley

2 tablespoons rapeseed oil (30g)

250g lean turkey mince

2 teaspoons paprika (ordinary or smoked)

1 bay leaf

2 tablespoons tomato puree (30g)

300ml chicken stock (made from ½ a cube – reduced sodium)

400g tin chopped tomatoes

1 teaspoon hot sauce (such as Tabasco – 5g)

80g wholegrain rice

30g blue cheese

salt (optional) and freshly ground black pepper

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The Method

Cut the onion in half, then peel and finely chop. Peel the carrot and dice. Trim the celery and dice. Peel the garlic and crush. Strip the leaves from the parsley and finely chop.

 

Heat a casserole over a medium to high heat. Add the oil and then add the turkey mince and season with salt (optional) and pepper. Sauté for 5 minutes until lightly browned.

 

Stir the onion into the turkey mince with the carrot, celery and garlic. Tip in the paprika and bay leaf. Sauté for another 3-4 minutes until the vegetables are catching a bit of colour.

 

Stir the tomato puree into the turkey and vegetable mixture and cook for another minute, then add the stock and allow to bubble down and reduce, using a wooden spatula to scrape any brown bits from the bottom of the casserole. Add the tomatoes and hot sauce and bring to the boil, stirring. Reduce the heat and simmer gently for 40 minutes until the turkey is meltingly tender and the sauce has nicely thickened and reduced. 

 

Meanwhile, Rinse the rice in a sieve and put in a pan with 250ml of water and a pinch of salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 

 

Fluff up the rice and divide among bowls and spoon the Buffalo turkey chilli on top. Crumble over the blue cheese and scatter over the parsley to serve.

Arlene Molloy’s Veggie Korma with Chickpeas

Arlene Molloy from Sheafield, Co. Leitrim works as a Community Home Economist in Co. Roscommon empowering families and communities to take control of their own lives and giving them the necessary tools to do so.

Serves: Serves 2
(Approx Each serving contains approximately 600 kcals kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

1 onion

2 garlic cloves

4cm piece fresh root ginger

1 mild red chilli (optional)

1 red pepper

3 ripe tomatoes

400g tin chickpeas

1 tablespoon rapeseed oil (15g)

30g korma curry paste (30g)

400g tin light coconut milk

80g frozen peas

100g baby spinach leaves

1 lime

salt (optional) and freshly ground black pepper

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The Method

Rinse the rice in a sieve and put in a pan with 250ml of water and a pinch of salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. This rice can sit happily for up to 30 minutes with the lid on.

 

Cut the onion in half, then peel and finely chop. Peel the garlic and ginger and then finely grate. Cut the chilli in half, if using and scrape out the seeds, then finely chop. Cut the red pepper in half and remove the seeds and core, then cut into small chunks. Cut the tomatoes into small chunks. Drain the chickpeas and rinse well with water.

 

Heat a wok or large non-stick frying pan over a medium to high heat. Add the oil and swirl it around, then tip in the onion and stir-fry for 2-3 minutes until softened. Stir in the garlic and ginger and cook for another 30 seconds.

 

Stir the korma paste into the onion mixture and cook for 2 minutes. Add the red pepper, chilli and tomatoes and stir-fry for another 2 minutes.

 

Pour in the coconut milk and then stir in the chickpeas. Season lightly with salt (optional) and pepper. Bring to the boil, then reduce the heat and simmer for 15 minutes until well reduced and thickened.

 

Turn off the heat, stir in the spinach to wilt with the peas. Cut two wedges out of the lime to garnish and then squeeze in enough of the lime juice to taste.

 

Ladle the veggie korma with chickpeas into bowls with the rice and add lime wedges to serve.

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