Cathal's exercise plan - Day 48

Cardio:
20 minute fast walk

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Food & Recipes - Day 48

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

Zesty Chicken

Serves: 2
(Approx 495 kcal per serving)

View the full recipe
The Ingredients

1 garlic clove

4 carrots

400g tin chopped tomatoes

50g tomato puree

½ tsp dried basil (or use 1 tsp shredded fresh basil plus 2 extra sprigs to garnish – optional)

¼ tsp dried oregano

1 orange (need 1 tsp (5g) of zest)

½ lemon

4 skinless chicken thighs (still on the bone)

100g wholewheat pasta

sea salt and freshly ground black pepper

The Method

Preheat the oven to 170C / 325F / gas mark 3. Peel the garlic and use a garlic crusher or the fine side of a box grater if you find that easier. Peel the carrots and cut into slices.

 

Place the chicken thighs in a casserole dish (or use a small roasting tin and tin foil as the lid) and scatter over the carrots.

 

Pour the tomatoes into a bowl and stir in the tomato puree, prepared garlic, basil and oregano and then using the fine side of the grater grate in a teaspoon of the orange rind and squeeze in two teaspoons of the lemon juice. Spoon over the chicken and carrots so that it covers them completely. Season with a little salt, if using and plenty of freshly ground black pepper. Cover with a lid and cook for 1 hour until meltingly tender.

 

When the chicken thighs have been cooking for 45 minutes and are almost done, bring a large saucepan of water to the boil with a pinch of salt, if using. Add the spaghetti and carefully swirl it around so that it softens and goes into the water. Cook for 10-12 minutes or until tender (or according to the packet).

 

Drain the spaghetti in a colander in the sink and divide among plates. Place two chicken thighs on each one and then finish by spooning over the sauce. Garnish with a basil sprig, if liked to serve.

 

Prepare Ahead 

This recipe works brilliantly in the slow cooker simply cook the chicken on low for 4 hours. Once the chicken has been on for 3 ½ hours start to get the pasta ready. It can be made up to 3 days in advance and its flavour will only improve the longer it is kept. Simply cool down completely and put into an airtight container in the fridge until needed, then reheat in the microwave or in a saucepan on the hob over a gentle heat. Bring a knife and fork if transporting.

Have you followed your Food Plan Today?

Well done, keep up the good work

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

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