Cathal's exercise plan - Day 11


Have you done your exercise today?

Well done, keep up the good work


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


Food & Recipes - Day 11

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Main Meal of the Day
Men's Snacks
Women's Snacks

Lemon Rosemary Chicken

Serves: 2
(Approx 440 kcal per serving)

View the full recipe
The Ingredients

1.5kg whole chicken (serving 150g cooked chicken per person – the remainder can be used for the rest of the week in wraps, sandwiches and salads)

1 lemon

2 fresh rosemary sprigs

2 garlic cloves

1 tsp butter (5g – at room temperature)

1 turnip

3 large carrots

250g baby new potatoes

sea salt 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 with 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 190C / 375F / 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 in a small bowl until evenly combined and then season with a little salt, if using and 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.

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 completely tender.

Meanwhile, steam the potatoes 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.

Prepare Ahead

This recipe serves up four people so you can both make up separate dinners on plates and cover with clingfim to store in the fridge for up to 4 days. Use the remainder of the chicken up for sandwiches and wraps during the rest of the week.

Have you followed your Food Plan Today?

Well done, keep up the good work


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