Thomas' exercise plan - Day 10


Today is your rest day!

Food & Recipes - Day 10

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Peanut Butter Chicken Curry

Makes: 2
(Approx 530 kcal per serving)

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The Ingredients

1 small onion

150g piece butternut squash (you need 100g)

2 garlic cloves

2.5cm piece fresh ginger root

2 mild red chillies 

1 lemongrass stalk

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

1 lime

2 skinless and boneless chicken fillets

80g wholegrain rice

2 teaspoons rapeseed oil 

1 ½ tablespoons natural peanut butter (no added sugar or salt)

200g tinned light coconut milk

1 tablespoon reduced sodium soy sauce 

3-4 tablespoons water (45-60g) (optional)

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half and finely grate. Peel the butternut squash and cut into small cubes – you need 100g. Trim and peel the garlic and ginger and finely grate. Cut one of the chillies in half if using, then remove the seeds and finely chop. Cut the other chilli into thin rings for garnish. Trim the lemongrass stalk and remove the outer layers, then finely chop. 

Place the garlic with half of the lemon grass and the ginger into a bowl. Add half of the cumin, coriander and turmeric. Cut the lime in half and squeeze in half of the juice, then cut the remaining half into 2 wedges for garnish. Season lightly with salt (optional) and freshly ground black pepper and mix to combine.

One a clean chopping board, cut the chicken into cubes and add to the garlic, lemon grass and ginger mixture, stirring to combine. Set aside to marinade for at least 15 minutes or covered with clingfilm overnight in the fridge is perfect.

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. 

Heat a wok or large frying pan over a medium to high heat. Add the oil, swirling it up the sides and then tip in the grated onion with the rest of the lemon grass and the chilli, if using, stirring to combine. Stir in the spices and then the peanut butter followed by the coconut milk and soy sauce. Stir-fry for 4-6 minutes until well reduced and thickened.

Bring the curry to a gentle simmer and stir in the butternut squash and chicken, then cook for 8-10 minutes until the sauce has reduced and slightly thickened and the butternut squash and chicken are tender, adding a little of the water if you think the sauce is becoming too reduced. Test the chicken with a small sharp knife that the juices run clear. Leave to rest for a few minutes.

Fluff up the rice and divide between bowls. Add the chicken peanut curry and top with the reserved chilli rings and lime wedges to serve.

Veggie Spag Bol

NOTE: If you are short of time, instead of making the sauce from scratch use a 430g jar Bolognese sauce (no more than 5g sugar and 3g fat – check the label).

Serves: 2
(Approx 590 kcal per serving)

View the full recipe
The Ingredients

1 onion

2 garlic cloves

1 carrot

1 celery stick

100g mushrooms

1 tablespoon rapeseed oil

2 teaspoons Italian seasoning 

400g tin green lentils, drained and rinsed

1 tablespoon tomato puree 

400g tin chopped tomatoes 

½ reduced sodium vegetable stock cube

100g wholewheat spaghetti (gluten free if necessary)

2 tablespoons Gran Moravia cheese (vegetarian style Parmesan – 10g)

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half, then peel and finely chop. Peel and crush the garlic. Peel and finely chop the carrot. Trim and finely chop the celery. Dice the mushrooms. 

Heat a large non-stick frying pan over a medium heat. Add the oil and then tip in all the prepared vegetables and Italian seasoning and saute for about 5 minutes until softened with a little colour. 

Tip the lentils into the vegetable mixture, then season with salt (optional) and pepper and cook for 1-2 minutes until evenly combined.

Stir in the tomato puree and crumble in the stock cube, then cook for another minute, stirring. Pour in the passata, stirring to combine. Bring to the boil, then reduce the heat and simmer gently for about 30 minutes until the mince is tender, stirring occasionally. 

Meanwhile, cook the spaghetti in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes or according to packet instructions. Drain in a colander in the sink and return to the pan. Fold in the veggie Bolognese sauce until evenly combined and then divide among bowls and scatter over the cheese to serve.

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Operation Transformation 2023 ×

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