Andrea's exercise plan - Day 39

Cardio - Running Plan

Walk for 1 minute

Jog for 6 minutes

4 times

How-to Videos

Food & Recipes - Day 39

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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 Thai Green Curry

Serves: 2
(Approx 550 kcal per serving)

View the full recipe
The Ingredients

2 shallots

1 small butternut squash (500g)

1 red pepper

1 mild red chilli 

100g baby corn

80g wholegrain rice 

1 tablespoon rapeseed oil 

2 tablespoons Thai green curry paste 

100g mangetout

200g tinned light coconut milk

salt (optional) and freshly ground black pepper

The Method

Cut the shallots in half, then peel and thinly slice. Peel the butternut squash, then cut in half, scrape out the seeds and cut into small cubes – you’ll need 350g in total. Cut the pepper in half, remove the core and seeds then cut into slices. Cut the red chilli in half, remove the seeds and finely chop. Cut the baby corn in half lengthways. 

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 the oil in a casserole over a medium heat. Add the shallots with a pinch of salt (optional) and sauté for about 5 minutes until softened and just beginning to caramelise. 

Stir in the curry paste and chilli and sauté for 2 minutes. Tip in the butternut squash and pepper, then stir in the coconut milk. Reduce the heat to medium-low, cover, and cook for 10 minutes until the butternut squash is tender.

Stir in the mangetout and baby corn, then re-cover and cook for another 5 minutes or until the vegetables are just cooked through. Roughly chop the coriander, then stir half into the curry and season with pepper.

Spoon the rice into shallow bowls with the Thai green curry and scatter over the rest of the coriander to serve.

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