Andrea's exercise plan - Day 25

Cardio - Running Plan

Walk for 1 minute

Jog for 5 minutes

5 times

How-to Videos

Food & Recipes - Day 25

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Italian Roast Chicken

NOTE: The remainder of the roast chicken can be used for the rest of the week in other recipes in the plan and sandwiches.

Makes: 2
(Approx 500 kcal per serving)

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The Ingredients

1.5kg whole chicken (serving 100g cooked chicken per person – the remainder can be used for the rest of the week in other recipes and sandwiches)

1 lemon

2 fresh rosemary sprigs

2 garlic cloves

2 teaspoons softened butter 

1 teaspoon Italian seasoning 

1 turnip

3 large carrots

400g baby new potatoes 

sea (optional) and freshly ground black pepper

The Method

Remove the chicken from the fridge 1 hour before you plan to cook it and discard any packaging. Dry well inside and out with kitchen paper, then stuff the cavity with the lemon that you have cut in half and the rosemary. 

Preheat the oven to 190°C (375°F), gas mark 5. Peel the garlic, then use a garlic crusher or the fine side of a box grater if you find that easier. Mix with the butter and Italian seasoning in a small bowl until evenly combined and then season with plenty of freshly ground black pepper. Smear all over the skin and put into a roasting tin that it fits snugly into.

Place the chicken in the oven and roast for 1 hour and 20 minutes or until the chicken is cooked through and golden brown. To check that the chicken is fully cooked, pierce the thigh with a skewer – the juices should run clear and be piping hot and there should be no pink meat. 

Peel the turnip and carrots and cut both into small dice, then put into a pan fitted with a petal steamer and place on a medium heat to cook for 20-25 minutes or until tender. 

Meanwhile, steam the potatoes with a pinch of salt (optional) in a petal steamer inserted into a saucepan over a medium heat for 15-20 minutes or until completely tender.

Remove the chicken from the oven and cover loosely with tin foil and a clean tea towel and leave to rest while you finish preparing the vegetables. Mash the turnip and carrots together until you have a smooth mash, then season with plenty of pepper. 

Carve the chicken into slices and arrange 100g on each plate with the potatoes and turnip & carrot mash to serve. 

Vegetarian Pad Thai

Serves: 2
(Approx 530 kcal per serving)

View the full recipe
The Ingredients

150g dried wholewheat noodles

2 scallions

270g pak choi

1 long sweet red pepper

1 garlic clove

1 knob of root ginger (you need 5g of finely grated)

2 large eggs

1 teaspoon sesame seeds 

10 natural skinned peanuts

1 tablespoon rapeseed oil 

100g fresh beansprouts

1 lime

1 tablespoon reduced sodium soy sauce 

The Method

Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender or according to instructions on the packet. Drain and quickly refresh under cold running water to prevent further cooking.

Trim the scallions and pak choi and finely chop. Cut the red pepper in half and thinly slice, discarding the core and seeds. Peel and finely grate the garlic and ginger. Break the eggs into a bowl and lightly beat. 

Heat a wok or large non-stick frying pan over a medium heat. Add the sesame seeds and toss until lightly golden. Tip on to a plate and set aside. Add the peanuts and sauté until golden. 

Add the oil to the wok, then add the garlic with the scallions, and cook, stirring quickly for 30 seconds. Add the red pepper and continue to stir-fry for another 1-2 minutes until tender but still with a little bite.

Push to one side and add the eggs and let it sit for 30 seconds, the scramble until cooked.

Add the pak choi, noodles, with the beansprouts, pak choi and cook for 3 minutes until piping hot. Cut the lime in half and squeeze in the juice, then sprinkle over the soy sauce and toasted sesame seeds, tossing until evenly coated. Divide the pad Thai among plates and scatter over the peanuts to serve.  

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