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Stefano's exercise plan - Day 47

Resistance

60 seconds on / 15 seconds off

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

5 times

Food & Recipes - Day 47

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

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.

Makes: 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.

Creamy Mushroom Pasta

Serves: 2
(Approx 340 kcal per serving)

View the full recipe
The Ingredients

120g wholewheat fusilli or penne pasta

1 tbsp olive oil (15g)

1 garlic clove

150g mushrooms (chestnut or ordinary)

½ vegetable stock cube (reduced salt)

225ml boiling water

good pinch of dried oregano or ½ tsp fresh torn oregano leaves (2,5g)

½ lemon

125g light cream cheese (such as Philadelphia)

125g tender young spinach leaves

sea salt and freshly ground black pepper

The Method

Cook the fusilli or penne in a saucepan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.

Peel the garlic and use a garlic press or grate on the fine side of a box grater. Trim the mushrooms and using a small sharp knife cut into slices.

Heat a frying pan or wok over a medium heat. Add the oil and swirl it up the sides. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the mushrooms and season with a little salt, if using and plenty of freshly ground black pepper. Cook for another 6-8 minutes until the mushrooms are tender, stirring regularly with a wooden spoon.

Dissolve the stock cube in the boiling water and stir into the pan. Allow to bubble down, then sprinkle over the oregano and add a good squeeze of lemon juice, about ½ a tablespoon is about right. Bring to a simmer and cook for 5-10 minutes until the liquid has reduced by half. Stir in the light cream cheese and then add the spinach, fistfuls at a time until all wilted. Cook for another minute or two to combine.

Drain the pasta and return to the pan, then gently fold in the creamy mushroom & spinach sauce. Divide among wide rimmed bowls and garnish with a little more freshly ground black pepper to serve.

Prepare Ahead

The mushroom & spinach sauce would keep well in an airtight container for up to 3 days in the fridge so you would just need to cook the pasta and then reheat the sauce gently in a small saucepan or in the microwave before using.

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