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Stefano's exercise plan - Day 41

Cardio

Walk for 1 minute

Jog for 6 minutes

5 times

How-to Videos

Food & Recipes - Day 41

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

Shane Rigney’s Beef Noodle Miso Bowl

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

2 garlic cloves

3cm piece fresh root ginger

1 mild red chilli

250g mushrooms (chestnut or ordinary)

250g pak choy

3 scallions

2 limes

200g striploin steak

400ml pouch miso broth

1 teaspoon rapeseed oil (5g)

120g packet cooked Udon noodles

40g baby spinach leaves 

1 tablespoon Thai fish sauce (15g)

1 tablespoon reduced sodium soy sauce (15g)

1 teaspoon sesame oil (5g)

5g fresh coriander leaves

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The Method

Peel the garlic and crush to a paste. Peel the ginger and thinly slice. Thinly slice the red chilli. Trim the mushrooms and thinly slice. Cut the pak choy into slices. Trim the scallions and finely slice. Cut out two wedges from one of the limes then squeeze out the remaining juice into a small bowl. 

 

Trim any excess fat from the steaks and cut into thin slivers. 

 

Place the miso broth in a large saucepan with the garlic, ginger, chilli and mushrooms. Bring to a simmer, then cover and cook for 5 minutes to allow the flavours to infuse. 

 

Heat a large non-stick frying pan over a high heat. Add the rapeseed oil and stir-fry for 1-2 minutes until sealed and lightly browned. Check that it is cooked to your liking and tip on to a plate. 

 

Add the pak coy to the infused broth, cover and cook for 1-2 minutes. Add the noodles, beef, scallions, spinach, fish sauce and enough lime juice to taste. Stir well to combine and simmer for another minute or so until the noodles are heated through.

 

Ladle the beef noodle miso broth into bowls and drizzle over the sesame oil. Garnish with the lime wedges and coriander to serve.

 

Vegetarian Thai Green Curry

Serves: 2
(Approx 550 kcal per serving)

View the full recipe
The Ingredients

2 shallots

1 small butternut squash (500g)

1 red pepper

1 mild red chilli 

100g baby corn

80g wholegrain rice 

1 tablespoon rapeseed oil (15g)

2 tablespoons Thai green curry paste (30g)

100g mangetout

200g tinned light coconut milk

15g fresh coriander 

300ml hot veg stock (made from a cube – reduced sodium)

salt (optional) and freshly ground black pepper

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The Method

Cut the shallots in half, then peel and thinly slice. Peel the butternut squash, then cut in half, scrape out the seeds and cut into small cubes – you’ll need 350g in total. Cut the pepper in half, remove the core and seeds then cut into slices. Cut the red chilli in half, remove the seeds and finely chop. Cut the baby corn in half lengthways. 

 

Rinse the rice in a sieve and put in a pan with 250ml of water. 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. 

 

Heat the oil in a casserole over a medium heat. Add the shallots with a pinch of salt (optional) and sauté for about 5 minutes until softened and just beginning to caramelise. 

 

Stir in the curry paste and chilli and sauté for 2 minutes. Tip in the butternut squash and pepper, then stir in the coconut milk. Reduce the heat to medium-low, cover, and cook for 10 minutes until the butternut squash is tender.

 

Stir in the mangetout and baby corn, then re-cover and cook for another 5 minutes or until the vegetables are just cooked through. Roughly chop the coriander, then stir half into the curry and season with pepper.

 

Spoon the rice into shallow bowls with the Thai green curry and scatter over the rest of the coriander to serve.

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