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Stefano's exercise plan - Day 46

Today is your rest day!

Food & Recipes - Day 46

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

Aoife’s Shepherd’s Pie

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

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The Ingredients

1 onion

2 carrots

2 celery sticks

2 garlic cloves

50g sugar snap peas

20g butter

200g lean steak mince

1 tablespoon plain flour (15g)

½ tablespoon tomato puree (7g)

250ml chicken stock (from ½ a cube – reduced sodium)

1 tablespoon Worcestershire sauce (15g)

100g frozen peas

300g floury potatoes (Rooster or Maris Piper)

25ml low fat milk (1.5% fat)

salt (optional) and freshly ground black pepper

 

The Method

Peel the onion and finely chop. Peel the carrots and dice with the celery. Trim the garlic and crush with the back of a knife to peel, then crush to a paste with a garlic crusher. Cut the sugar snap peas in half. 

Heat a frying pan over a medium heat. Add half of the butter and allow to melt and foam. Tip in the onion, carrots, celery and garlic and sauté about 5 minutes until softened.

Stir in the steak mince to the pan and sauté for another 3-4 minutes until browned, breaking up any lumps with a wooden spoon. Stir in the flour and cook for 1 minute, stirring. Stir in the tomato puree until combined.  Pour in the stock with the Worcestershire sauce, stirring to combine. Bring to a simmer and then cook for about 5 minutes until thickened, stirring. 

Stir in the frozen peas and pour the mince mixture into 2 x 350ml individual pie dishes (or use a small ovenproof dish) and if time allows set aside to allow a skin to form. This will make it easier to spread over the potatoes.

Preheat the oven to 180°C/350°F. Peel the potatoes and cut into even-sized dice. Reduce the heat and simmer for 10-12 minutes or until completely tender. To test, pierce one with the tip of a sharp knife – it should go in easily.

Drain the potatoes into a colander in the sink. Return to the pan and mash until smooth. Beat in the rest of the butter with the milk. Season lightly with salt (optional) and freshly ground black pepper.  Add dollops of the mashed potato on top of the mince mixture. Spread until smooth and then use a palette knife to indent the top, if liked. Place on the pie dishes on a baking sheet and bake for 20-22 minutes until bubbling and golden (for one ovenproof dish bake for 30-40 minutes).

Place in a pan fitted with a petal steamer and some water over a medium heat. Add the sugar snap peas and cook for 1 minute until tender. Put the Shephard’s pies on plates and arrange the sugar snap peas alongside 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

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.

Have you followed your Food Plan Today?

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