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Susuana's exercise plan - Day 13


25 minute walk

How-to Videos

Food & Recipes - Day 13

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Pork & Carrot Stir-fry

(Approx kcal per serving)

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The Ingredients

80g wholegrain brown rice

2 pork loin chops 

2 garlic cloves

1 red chilli (optional)

1 1/2 teaspoons ground cumin 

1 tablespoon reduced sodium soy sauce (15g)

1 onion

4 carrots

2 scallions

1 tablespoon rapeseed oil (15g)

handful fresh coriander leaves (10g)

salt (optional) and freshly ground black pepper


The Method

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. 


Take a clean chopping board and trim down the pork chops. Cut into thin slices and put in a dish.


Take a clean chopping board and trim the garlic cloves, then peel and then crush to a paste. Cut a red chilli in half and remove the seeds, then finely chop, if using. Add both to the pork and mix to combine. Stir in the cumin and soy sauce. Season with freshly ground black pepper.


Peel the carrots and trim, then cut into thin slices. Peel the onion and cut into slices. Trim the scallions and thinly slice.


Heat a wok or large frying pan over a medium to high heat. Add 1 tablespoon of rapeseed oil and stir-fry the carrots for 1 minute until just beginning to pick up a bit of colour. Add the scallions


Tip in the marinated pork and stir-fry for 3-4 minutes until the pork is cooked through and piping hot. Add the onion and scallions, reserving a few to garnish and stir-fry for another 1-2 minutes. Check that the pork is fully cooked by cutting through a piece with a small sharp knife – the juices should run clear.


Divide the rice between bowls and put the pork & carrot stir-fry on plates. Scatter over the coriander leaves with the reserved scallions to serve.


Caramelised Onion & Garlic Pasta with Spinach

Serves: Serves 2 (each serving contains approximately 480 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small red onion

1 garlic clove

20 baby plum or cherry tomatoes

1 tablespoon softened butter (15g)

¼ teaspoon dried chilli flakes

100g wholewheat spaghetti

2 tablespoons balsamic vinegar (30g)

2 tablespoons rapeseed oil (30g)

100g baby spinach leaves

2 tablespoons finely grated Gran Moravia cheese (vegetarian style Parmesan – 30g)

small handful fresh basil leaves

salt (optional) and freshly ground black pepper


The Method

Peel the onion, then cut in half and thinly slice. Peel the garlic and crush the flesh. Cut the tomatoes in half. 


Melt the butter in a frying pan over a medium heat. Add the onion, chilli flakes and season lightly with salt, if using and pepper to taste. Sauté until the onion is tender. Stir in the garlic and reduce the heat to very low and cook for another 8-10 minutes until the onion is golden brown, stirring occasionally.


Bring a large saucepan of water to the boil with a pinch of salt, if using. Add the spaghetti and carefully swirl it around so that it softens and goes into the water. Cook for 10-12 minutes or until tender or according to the packet instructions. 


Drain the spaghetti into a colander in the sink. Add the halved tomatoes with the vinegar and oil to the onion mixture and then toss with the pasta and spinach – the heat of the pasta will wilt the spinach immediately.


Divide between wide rimmed bowls and scatter over the cheese, then tear over the basil leaves to serve.


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