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Hazel's exercise plan - Day 11

Cardio

20 minute fast walk

How-to Videos

Food & Recipes - Day 11

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Chicken Fajitas (dinner for 2 and then lunch for 2 with no wrap)

Makes: Serves 2 (each serving contains approximately 545 kcal plus 2 extra portions for a double lunch)
(Approx kcal per serving)

View the full recipe
The Ingredients

4 skinless and boneless chicken fillets

2 garlic cloves

1 lime

1 teaspoon Chinese five-spice powder

1 teaspoon dried chilli flakes 

1 teaspoon ground cumin

2 teaspoons paprika (sweet or smoked)

2 small red onions

2 red peppers

2 yellow peppers

2 tablespoons rapeseed oil (30g)

2 wholemeal wraps 

4 tablespoons natural yoghurt (60g)

10g fresh coriander leaves

salt (optional) and freshly ground black pepper

side salad, to serve (see separate recipe)

 

The Method

Using a scissors or knife the chicken fillets into strips and put in a bowl. Peel the garlic clove and crush to a paste. Cut the lime in half and squeeze onto the chicken. Add the Chinese five-spice, cumin, chilli flakes and paprika. Stir in the garlic and season lightly with salt (optional) and pepper, stirring with tongs until evenly covered in the mixture.

 

Trim the red onions and cut in half, then peel and cut into thin slices. Cut the red and yellow peppers in half and remove the seeds and core, then cut into slices. 

 

Heat a frying pan or a wok over a medium heat.  Add the rapeseed oil. Tip in the peppers and onions and stir-fry for 3-4 minutes until just tender but still with a little bite. Add the marinated chicken and stir-fry for 4-5 minutes or until the chicken is piping hot with no pink meat and the juices run clear. Transfer to a bowl and keep warm.

 

Wipe out the frying pan and return to a medium heat when ready to serve. Heat two of the wholemeal wraps for each serving of two people about 10 seconds on each side. Arrange the wraps on plates and divide the chicken and vegetable mixture between them (reserve half in a bowl to use for another time and once cold cover with clingfilm and store in the fridge for up to 3 days). Add a tablespoon of yoghurt to each wrap and scatter over some coriander leaves. Arrange on plates with small bowls of side salads (see separate recipe) to serve.

 

Lentil Chilli

Serves: Serves 2 (each serving contains approximately 490 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 carrot

1 celery stick

1 red pepper 

300g red lentils

60g wholegrain brown rice

1 tablespoon rapeseed oil (15g)

½ teaspoon ground cumin

1 teaspoon chilli powder

600ml reduced salt vegetable stock (made from a cube)

400g tin chopped tomatoes 

5g fresh coriander leaves

sea (optional) and freshly ground black pepper

 

The Method

Cut the onion in half, then peel and finely chop. Peel the carrot and finely chop with the celery. Cut the pepper in half, then remove the seeds and core, then dice the flesh. Rinse the lentils in a sieve under cold running water as well. 

 

Rinse the rice well in a sieve and then put into a small saucepan with 150ml of water and a pinch of salt, if using. Bring to the boil, then reduce the heat to low 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). This rice can sit happily for up to 30 minutes with the lid on.

 

Heat the oil in a frying pan over a medium heat and sauté the vegetables for 8-10 minutes until softened and lightly golden. Stir in the spices and cook for another minute.

 

Stir the lentils into the vegetable mixture and pour in the stock and tomatoes. Give everything a good stir and cover with a lid. Reduce the heat to low and simmer gently for 30 minutes until the lentils are almost tender and everything is piping hot.

 

Stir and season lightly with a little salt, if using and pepper to taste. Remove the lid and simmer gently for another 5 minutes until everything is piping hot. 

 

Fluff up the rice and then divide between bowls or plates and add lentil chilli. Scatter over the coriander leaves to serve

 

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