We all know that Britain’s favourite Olympian, a.k.a. Tom Daley, has a rockin’ bod. But for the average person, it takes more than a few laps in the pool to obtain a lean figure. That’s why Daley’s new book, Tom’s Daily Plan: Over 80 fuss-free recipes for a happier, healthier you. All day, every day.
, includes more than 80 healthy recipes. From pancakes to prawns, each meal is designed to keep you feeling clean and fit. He shared a few of his mouthwatering dishes with us, which all make for an easy and healthy dinner.
READ MORE: 5 healthy life hacks from Olympian Tom Daley
VEGETARIAN PAD THAI
Serves 2
400 calories per serving
Ingredients:
2 tbsp good-quality tamarind paste
35ml hot vegetable stock
2 tsp soy sauce
1 tsp chilli flakes
2 tsp light brown soft sugar
10g peanuts, chopped
1 tsp coconut oil
1 shallot, roughly chopped
2 garlic cloves, roughly chopped
75g mangetout or sugar snap peas, finely sliced lengthways
½ red pepper, deseeded and finely sliced
75g baby corn, halved
1 carrot, cut into strips with a Y peeler
100g rice noodles
Small handful of fresh coriander, stems chopped
75g bean sprouts
175g (about ½ pack) silken tofu, roughly chopped
Instructions:
1. Mix the tamarind paste, stock, soy sauce, chilli flakes and sugar in a small bowl and set aside. Toast the peanuts in a dry frying pan for a few minutes, then set them aside.
2. Heat the oil in a wok and add the shallot and garlic, and cook for one to two minutes. Add the mangetout or sugar snap peas, red pepper, baby corn and carrot strips, then 2 tablespoons of water. Stir-fry the vegetables over a medium heat for four to six minutes until they are just tender.
3. Meanwhile, prepare the rice noodles by cooking them until just tender (not soft). Drain them well.
4. Add all but about a tablespoon of the tamarind mixture to the vegetables, along with the noodles, chopped coriander stems and half of the bean sprouts. Toss everything together, then divide between two bowls. Spoon the remaining bean sprouts and the tofu on top, then drizzle over the rest of the sauce. Scatter some fresh coriander leaves and toasted peanuts onto each bowlful, then serve.
LANCE’S SCOTCH EGGS
Serves 2
469 calories per serving
Ingredients:
2 medium eggs
250g pork or beef mince
1 large shallot, finely chopped
1 large sprig of rosemary, finely chopped
A little oil
Salt and freshly ground black pepper
Instructions:
1. Bring a small saucepan of water to the boil and cook the eggs for eight minutes. Put them in a bowl of cold water and leave them to cool, then peel off the shells.
2. Put the mince in a bowl, add the shallot and rosemary, season and mix well. Wet your hands and take half the mixture, then spread it out to a thickness of about half a centimetre. Season the meat well and place an egg on top, then wrap the mince around it, squeezing it at the join to seal the seam.
3. Do the same with the other portion of mince and egg. Rub a little oil over each ball and season again.
4. Heat a dry frying pan over a medium heat until just hot. Fry the balls for 15–20 minutes, turning them frequently until they are golden brown all over. They are ready when they feel firm. You can take a peek inside one to see if the mince is done and continue to cook if you need to. Serve with a big, crisp salad.
HARISSA PRAWNS
Serves 2
677 calories per serving
Ingredients:
1 tsp olive oil
2 spring onions
½ red pepper, deseeded and chopped
½ fennel bulb, chopped
½ medium courgette, chopped
1 garlic clove, chopped
1 tsp ground coriander
1 tsp harissa paste
200g chopped tomatoes
150ml hot vegetable or chicken stock
225g raw peeled king prawns
100g whole-wheat couscous
Zest of ½ lemon
Small handful of fresh coriander or parsley, stalks finely chopped
10g whole almonds, chopped and toasted
2 tbsp Greek yoghurt
Salt and freshly ground black pepper
Instructions:
1. Heat the oil in a saucepan, add the spring onions, pepper, fennel and courgette, then cook over a medium heat for five minutes. Stir in the garlic, coriander and harissa and cook for a further one to two minutes.
2. Stir in the tomatoes and stock and season well. Bring the sauce to a simmer, then continue to cook for about five minutes until the vegetables are just tender and the sauce has thickened slightly. Turn the heat down to low, stir in the prawns and cook them for about three minutes longer, until they’ve all turned pink.
3. Meanwhile, prepare the couscous. Put it in a heatproof bowl, add the lemon zest and chopped herb stalks, then season with salt and pepper. Pour over 125ml of just-boiled water, cover the bowl (a pan lid, baking tray or even a plate will do) and set it aside for five minutes while the couscous absorbs all the liquid. Fluff it up with a fork. Toast the almonds in a dry pan for a few moments, then set them aside.
4. Serve the couscous, spoon the saucy prawns on top and scatter over the almonds and remaining herbs. Add a spoonful of yoghurt on the side.
Tom Daley‘s new book Tom’s Daily Plan: Over 80 fuss-free recipes for a happier, healthier you. All day, every day. is out now
READ MORE:
5 healthy life hacks from Olympian Tom Daley
9 healthy dinner recipes ready in 10 minutes
Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.
