Andrea's exercise plan - Day 46


Today is your rest day!

Food & Recipes - Day 46

Download This Week's Shopping List
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)

View the full recipe
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. 

Courgette & Corn Chilli

Serves: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice 

1 red onion

2 courgettes

2 garlic cloves

1 mild red chilli 

1 tablespoon rapeseed oil 

200g frozen sweetcorn

1 teaspoon dried chilli flakes 

2 teaspoons ground cumin

1 tablespoon tomato puree

400g tin chopped tomatoes

250ml reduced sodium vegetable stock (made from ½ a cube)

400g tin black beans, drained and rinsed

1 teaspoon honey 

½ lime

small handful fresh coriander leaves

salt (optional) and freshly ground black pepper

The Method

Rinse the rice well in a sieve and then add to a saucepan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). 

Meanwhile, peel the red onion and cut in half, then finely chop. Trim the courgettes and cut into dice. Cut the chilli in half, then remove the seeds with a teaspoon and finely chop the flesh. Peel the garlic and using a garlic crusher crush the flesh. 

Heat a frying pan with a lid over a medium to high heat. Add the oil and then tip in the onion and courgettes. Sauté for about 2-3 minutes until lightly coloured. 

Stir in the chilli, garlic and sweetcorn with the spices and continue to cook for 2-3 minutes until the sweetcorn is tender and piping hot. Stir in the tomato puree and cook for another minute. 

Stir in the tomatoes, stock and black beans and season lightly with salt (optional) and pepper to taste, then simmer for about 5 minutes until slightly reduced and thickened. Add the honey and squeeze in the lime juice, stirring to combine. Divide the rice between bowls and then ladle over the courgette and corn chilli. Roughly chop the coriander and scatter on top to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work

Operation Transformation 2023 ×

Don't worry, get back on track tomorrow! You can do it!

Operation Transformation 2023 ×