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Susuana's exercise plan - Day 25

Cardio

35 minute easy walk

How-to Videos

Food & Recipes - Day 25

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

Irish Beef Stew

Makes: Serves 2 (each serving is approximately 510 kcal)
(Approx kcal per serving)

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The Ingredients

1 onion

2 celery sticks

3 carrots

225g stewing steak pieces

2 tablespoons rapeseed oil (30g)

1 bay leaf

1 fresh thyme sprig

1 tablespoon plain flour (15g)

500ml beef stock (from a cube – low sodium)

1 teaspoon Worcestershire sauce (5g)

250g baby new potatoes 

small handful fresh parsley leaves (5g)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 160°C/325°F. Peel and finely chop the onion. Trim and slice the celery. Peel and slice the carrots. 

Heat a heavy-based casserole with a lid over a medium to high heat. Dry any excess liquid from the beef. Add half the oil and sauté the meat, leaving plenty of room around each piece to ensure that they brown nicely and don’t end up stewing. Transfer to a plate.

Add the rest of the oil to the pan and then add the vegetables, bay leaf and thyme leaves. Season with a little salt (optional) and pepper and sauté for about 5 minutes until just beginning to caramelise and pick up a little colour. Sprinkle over the flour and cook for another minute or two, stirring. 

Gradually pour in the stock, stirring until smooth and scraping the bottom of the casserole to remove any sediment. Return the beef to the pan with the Worcestershire sauce and potatoes, stirring to combine. Bring to a simmer, then cover with a lid and then transfer to the oven for 1 hour or until the beef and potatoes are tender. Tear over the parsley leaves to serve.

Spinach & Feta Frittata

Serves: Serves 2 (each serving contains approximately 400 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 floury potato (such as Rooster or Maris Piper – 200g)

1 red pepper

1 tablespoon softened butter (15g)

4 eggs

4 tablespoons low fat milk (1.5% fat – 60g)

50g feta cheese

small handful of fresh basil leaves (5g)

25g baby spinach leaves

50g mixed salad leaves

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half and peel off the skin, then finely chop. Peel the potato and cut into dice. Cut the red pepper in half and remove the seeds and core before discarding, then cut into dice.

Heat a large frying pan over a medium heat. Add the butter and then tip in the onion and sauté for 2-3 minutes until well softened, stirring occasionally with a wooden spoon. Add the potato and red pepper and continue to cook for 6-8 minutes until the potato is just tender when pierced with a sharp knife, stirring regularly to ensure that it doesn’t catch at the bottom of the pan.

Meanwhile, break the eggs into a bowl and add the milk. Season lightly with salt, if using and pepper to taste. Beat lightly with a fork until just combined, then crumble in the feta cheese and tear in the basil. Set aside.

Once the potato is cooked, add the spinach to the onion mixture in fistful, stirring until wilted. Spread out the vegetables evenly in the pan and then pour over the egg mixture. Reduce the heat to low and cook gently for 10 minutes until the frittata is softly set and golden underneath.

Meanwhile, preheat the grill to medium and then put the frittata under for a minute or two until the top is piping hot and golden. Cut into slices and serve on plates with the salad leaves.

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