Stephanie's exercise plan - Day 12

Week Two Resistance

Bum Kicks x 15

Glute Bridge x 15

Squat x 15

Lunge x 15

Press up x 10

Straight Arm Plank x 20 Seconds

3 Times

How-to Videos

Food & Recipes - Day 12

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

Spicy Potato & Chickpea Patties

NOTE: if time allows leave the spicy potato & chickpea patties to firm up overnight in the fridge on a tray covered with clingfilm.

Makes: 2
(Approx 640 kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 knob of root ginger (you need 1 tablespoon finely chopped)

6 cherry tomatoes

1 long sweet red pepper

2 scallions

2 tablespoons rapeseed oil 

½ teaspoon dried chilli flakes

½ teaspoon mild curry paste or powder

½ teaspoon ground turmeric 

80g frozen peas

200g leftover cooked, peeled potatoes 

400g tin chickpeas 

2 tablespoons plain flour 

½ lemon

2 round wholemeal pitta breads (50g each)

80g baby spinach leaves

1 tablespoon vinaigrette salad dressing (shop-bought or see separate recipe)

sea (optional) and freshly ground black pepper

The Method

Peel the onion, then cut in half and finely chop. Peel the ginger and finely chop – you’ll need one tablespoon in total. Cut the cherry tomatoes into quarters. Cut the red pepper in half and remove the seeds and core, then thinly slice. Trim and thinly slice the scallions.

Heat a large non-stick frying pan over a medium heat. Add half the oil and fry the onion for a few minutes, until softened. Add the ginger and cook for 1 minute, stirring. Stir in the chilli flakes, curry paste, or powder, turmeric and peas and cook for another minute or so. Remove from the heat.

If the potatoes are already mashed, just put them into a large bowl. If they are whole, roughly chop them down. Drain the chickpeas and rinse in a sieve in the sink under running water, then dry with kitchen paper. Briefly blitz in a mini food processor or roughly chop on a chopping board and add to the potatoes with the onion and pea mixture.

Add half the flour with a squeeze of lemon juice to the potato mixture and season lightly with salt (optional) and pepper to taste. Stir well to combine. Divide into 8 balls, then lightly dust in the rest of the flour and then shape into patties.  

Wipe out the frying pan and reheat over a medium heat. Add the rest of oil and cook the patties for 6-8 minutes, until crisp and lightly golden, turning once with a fish slice. 

Toast the pitta breads and cut into pieces, then arrange on plates with the spinach, cherry tomatoes, red pepper and scallions, then drizzle over the dressing. Arrange the spicy potato and chickpea patties alongside to serve.

Spicy Potato & Chickpea Patties

NOTE: if time allows leave the spicy potato & chickpea patties to firm up overnight in the fridge on a tray covered with clingfilm.

Serves: 2
(Approx 640 kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 knob of root ginger (you need 1 tablespoon finely chopped)

6 cherry tomatoes

1 long sweet red pepper

2 scallions

2 tablespoons rapeseed oil 

½ teaspoon dried chilli flakes

½ teaspoon mild curry paste or powder

½ teaspoon ground turmeric 

80g frozen peas

200g leftover cooked, peeled potatoes 

400g tin chickpeas 

2 tablespoons plain flour 

½ lemon

2 round wholemeal pitta breads (50g each)

80g baby spinach leaves

1 tablespoon vinaigrette salad dressing (shop-bought or see separate recipe)

sea (optional) and freshly ground black pepper

The Method

Peel the onion, then cut in half and finely chop. Peel the ginger and finely chop – you’ll need one tablespoon in total. Cut the cherry tomatoes into quarters. Cut the red pepper in half and remove the seeds and core, then thinly slice. Trim and thinly slice the scallions.

Heat a large non-stick frying pan over a medium heat. Add half the oil and fry the onion for a few minutes, until softened. Add the ginger and cook for 1 minute, stirring. Stir in the chilli flakes, curry paste, or powder, turmeric and peas and cook for another minute or so. Remove from the heat.

If the potatoes are already mashed, just put them into a large bowl. If they are whole, roughly chop them down. Drain the chickpeas and rinse in a sieve in the sink under running water, then dry with kitchen paper. Briefly blitz in a mini food processor or roughly chop on a chopping board and add to the potatoes with the onion and pea mixture.

Add half the flour with a squeeze of lemon juice to the potato mixture and season lightly with salt (optional) and pepper to taste. Stir well to combine. Divide into 8 balls, then lightly dust in the rest of the flour and then shape into patties.  

Wipe out the frying pan and reheat over a medium heat. Add the rest of oil and cook the patties for 6-8 minutes, until crisp and lightly golden, turning once with a fish slice. 

Toast the pitta breads and cut into pieces, then arrange on plates with the spinach, cherry tomatoes, red pepper and scallions, then drizzle over the dressing. Arrange the spicy potato and chickpea patties alongside to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work

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