Sorry we are a bit late on the recipe this week guys. I know there are literally one or two of you out there who look forward to my Tasty Tuesday posts, so although we are a day late, here is this weeks recipe non the less.
So what is it we are making today?
Well how does Pork Mince Ragu and Penne Pasta sound?
Pretty good I would imagine!
This is a slimming world recipe so is well proven and apart from the pasta (of which us bariatric cooks do not use much) is totally healthy with good protein, fat and carb numbers. The original recipe has you cook a 400gm load of Penne and then add it to the mince and sauce but because my portions are so small I have cooked the sauce and pasta separately so I simply add the 50gms of pasta (uncooked weight) in at the end to the small 200gms spoonful of mince and tomatoes.
Slimming World Rich Pork Ragu
- 800gms Lean Pork Mince
- Tin chopped Italian tomatoes
- 5 Oz Fresh Baby Pomodorino tomatoes
- 1 Teaspoon of Cinnamon
- 1/2 Teaspoon of Paprika
- 2 Cloves Garlic
- 1 Knorr Chicken Gel Stock Cube
- 1 Large Onion
- Handful of Basil
- 1 Red Chilli
- 50gms Pasta Penne (uncooked weight)
Take the onion, garlic cloves and chilli and chop them finely:
Add to a pan with some hot olive oil, then cook until browned:
Then add the lean pork mince:
Weigh out the fresh vine tomatoes:
And then chop roughly:
Add the Cinnamon and the Paprika:
Once the mince has browned, add the tinned tomatoes:
Stir in then add the stock cube:
Once the stock cube has been absorbed, add the Pomodorino tomatoes:
Then when it almost finished cooking, add the roughly chopped basil:
Next up is the Penne pasta. I have used ordinary white pasta as I only have it to eat on the odd occasion. You may prefer wholegrain. This part is where I changed the recipe because I chose not to cook the 400gms as recommended and then add the entire amount into the sauce. I have instead simply measured out 50gms (uncooked weight – which is an amount I can manage once the water has been absorbed) cooked that and then added it to a 200gms measure of the mince ragu.
Finally add the sauce and the cooked pasta together and eh Voila!
A simple to make, low carb, high protein and very healthy nutritional meal and the best thing about it, the cost of the ingredients won’t break the bank!
FOOD DIARY:Monday 29th June 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Breakfast||1||175mls||Phd Diet Whey Protein||91||17||2.75||1.4|
|Lunch||4||Mini Muffins||Egg, Cottage Cheese and Ham Muffins||260||36||8||8|
|1||22gms||Bag of M&S Lentil Crisps||89||3||14.6||1.8|
|Dinner||1||200gms||Pork Mince and Tomato Ragu||289||41.7||10.2||7.5|
|1||50gms||Pasta Penne (uncooked weight)||179||6.2||37.4||0.9|
|Snacks||2||Mini Muffins||Egg, Cottage Cheese and ham Mini Muffins||130||18||4||4|
- Well Mondays food diary was good. I kept on top of the food and managed the protein well. The food I ate at night was actually the dish I prepared for todays recipe so you are getting a sneak preview at the headline figures before they come out in tomorrows diary. Add this to the amount of exercise I managed and you will agree that there was a very good balance between calories consumed and calories burned.
- As for the exercise, well the morning walk up the Ridgeway was cancelled due to severe heat and even then, the walk around the local fields was almost enough to finish the dogs off such was the heat in the early part of the day. This meant the Map My Walk screenshot was a little pitiful for our walk:
But I didn’t feel too guilty when it was back off to the gym to smash it. I find it quite difficult in this hot weather but the sweating does make you feel good psychologically as you honestly believe you are right on it when the sweat is literally pouring out of you… Still, regardless of the heat I was able to produce some good figures on this new regime:
- 3 x 30 Reps 25kg Abductor machine
- 3 x 30 Reps 25kg Adductor machine
- 3 x 30 Reps 30kg Abdominal Crunch machine
- 3 x 30 Reps 30kg Lower Back machine
- 3 x 30 Reps 25kg Cable Row
- 3 x 30 Reps 20kg Chest Press
- 3 x 30 Reps 20kg Pec Deck
- 3 x 30 Reps 20kg Tricep Pull Down
- 2 x 30 Reps 6kg (each arm) Bicep Dumbell Curl
- 1 x 50 Reps 6kg (each arm) Bicep Dumbell Curl
- 3 x 30 Standing Oblique 20kg Barbell Twists (15 each side)
- 3 x 30 Standing Russian Oblique Weighted Bar Twists (15 each side)
This gave a Polar H7 screenshot of:
This meant that with the walk and the circuit in the gym, I ended the day with a fairly impressive 9866 steps, so not too shabby….
Today will see me walking only as it it is a gym rest day once more. I have several jobs to do that shall take up a good deal of my time so it is probably just as well I am gym free, well at least for today…
Stay out of the fridge.