skip to main content

Hazel's exercise plan - Day 1


15 minute easy walk

How-to Videos

Food & Recipes - Day 1

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Snacks & Extras

Peanut Butter Chicken Curry

Cut the onion in half and finely grate. Peel the butternut squash and cut into small cubes – you need 100g. Trim and peel the garlic and ginger and finely grate. Cut one of the chillies in half if using, then remove the seeds and finely chop. Cut the other chilli into thin rings for garnish, if using. Trim the lemongrass stalk and remove the outer layers, then finely chop.

Place the garlic with half of the lemon grass and the ginger into a bowl. Add half of the cumin, coriander and turmeric. Cut the lime in half and squeeze in half of the juice, then cut the remaining half into 2 wedges for garnish. Season lightly with salt (optional) and freshly ground black pepper and mix to combine

One a clean chopping board, cut the chicken into cubes and add to the garlic, lemon grass and ginger mixture, stirring to combine. Set aside to marinade for at least 15 minutes or covered with clingfilm overnight in the fridge is perfect.

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 a wok or large frying pan over a medium to high heat. Add the oil, swirling it up the sides and then tip in the grated onion with the rest of the lemon grass and the chilli, if using, stirring to combine. Stir-fry for 1-2 minutes. Stir in the spices and then the peanut butter followed by the coconut milk and soy sauce. Stir-fry for 4-6 minutes until well reduced and thickened.

Makes: Serves 2
(Approx 530 kcal per serving)

View the full recipe
The Ingredients

1 small onion

150g piece butternut squash (you need 100g)

2 garlic cloves

2.5cm piece fresh ginger root

2 mild red chillies (optional)

1 lemongrass stalk

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

1 lime

2 skinless and boneless chicken fillets

80g wholegrain rice

2 teaspoons rapeseed oil (10g)

1 ½ tablespoons natural peanut butter (no added sugar or salt – 22.5g)

200g tinned light coconut milk

1 tablespoon reduced sodium soy sauce (15g)

3-4 tablespoons water (45-60g) (optional)

salt (optional) and freshly ground black pepper


The Method

Prepare Ahead

Bring the curry to a gentle simmer and stir in the butternut squash and chicken, then cook for 8-10 minutes until the sauce has reduced and slightly thickened and the butternut squash and chicken are tender, adding a little of the water if you think the sauce is becoming too reduced. Test the chicken with a small sharp knife that the juices run clear. Leave to rest for a few minutes.


Fluff up the rice and divide between bowls. Add the chicken peanut curry and top with the reserved chilli rings, if using and lime wedges to serve.



Spicy Potato & Chickpea Patties

Serves: Serves 2 (each serving is approximately 510 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients
  • 1 small onion
  • 1 knob of root ginger (you need 1 tablespoon finely grated)
  • 6 cherry tomatoes
  • 1 long sweet red pepper
  • 2 scallions
  • 2 tablespoons rapeseed oil (30g)
  • ½ teaspoon dried chilli flakes
  • ½ teaspoon mild curry powder or paste
  • ½ teaspoon ground turmeric 
  • 80g frozen peas
  • 200g leftover cooked, peeled potatoes 
  • 200g tin chickpeas (or use ½ regular tin – you need 120g)
  • 2 tablespoons plain flour (30g)
  • juice of ½ lemon
  • 2 round pitta breads (50g each)
  • 80g baby spinach leaves
  • sea (optional) and freshly ground black pepper
The Method

Peel the onion, then cut in half and finely chop. Peel the ginger and then finely grate – you’ll need one tablespoon in total. Cut the cherry tomatoes in half. Cut the red pepper in half and remove the seeds and core, then thinly slice. Trim and thinly slice the scallions.


Heat a frying pan over a medium heat. Add half the oil and fry the onion for a few minutes, until softened. Add the ginger and cook for 1 minute, stirring. Stir in the chilli flakes, curry powder or paste, turmeric and peas and cook for another minute or so. Remove from the heat.


If the potatoes are already mashed, just put them into a large bowl. If they are whole, roughly chop them down. Drain the chickpeas and rinse in a sieve in the sink under running water, then dry well with kitchen paper. Roughly chop on a chopping board and add to the potatoes with the onion and pea mixture.


Add half the flour with a squeeze of lemon juice to the potato mixture and season lightly with salt, if using and pepper to taste. Stir well to combine. Divide into two balls, then lightly dust in the rest of the flour and then shape into patties.  


Wipe out the frying pan and reheat over a medium heat. Add the rest of oil and cook the patties for 6–8 minutes, until crisp and lightly golden, turning once with a fish slice. 


Toast the pitta breads and arrange on plates with the spinach leaves, cherry tomatoes, red pepper and scallions. Put a spicy potato and chickpea patties on each one to serve.


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!