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Hazel's exercise plan - Day 41


50 minute walk

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Food & Recipes - Day 41

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Mary’s Oven Baked Lemon Chicken with Rice

Chef Mary Roche has worked in the Hospitality Sector for 29 years trained as a Chef in Cert House Amiens street Dublin, creating dishes for Members & Staff of Dáil Eiréann.

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

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The Ingredients

1 garlic clove

2 shallots

2 scallions

1 small lemon

5g fresh coriander

1 head broccoli

1 tablespoon pine nuts (15g)

100g wholegrain brown rice

350ml chicken stock (from a cube – reduced sodium)

1 tablespoon rapeseed oil (15g)

2 skinless and boneless chicken fillets

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C/350°F. Trim and peel the garlic, then crush to a paste. Cut the shallots in half, then peel and finely chop. Trim and finely chop the scallions. Cut the lemon into thin slices., discarding any pips. Strip the leaves from the coriander and finely chop. Break or cut the broccoli into even-sized florets – you’ll need 350g in total.

Place the pine nuts in a small baking sheet and roast for 5 minutes until golden brown. Remove from the oven and leave to cool.

Put the rice into a casserole dish with a lid and add the garlic and shallots. Stir in the stock and cover with a layer of the lemon slices. Drizzle over the rapeseed oil and then cover with a lid and bake for 15 minutes on the middle shelf of the oven.

Remove from the oven and arrange the chicken breasts on top. Season lightly with salt (optional) and freshly ground black pepper, then return to the oven with the lid back on for 25 minutes. Scatter over the scallions and coriander and then cook for a final 5 minutes or until all of the stock is completely absorbed and the chicken is tender. Test the chicken with a small sharp knife to make sure that it is cooked through with no pink juices.

About 5 minutes before the rice is ready, put the broccoli on to steam for 3-4 minutes until just tender.

Scatter the toasted pine nuts over the oven baked lemon chicken with rice and divide between plates. Add the broccoli and garnish with the baked lemon slices to serve. 

Huevos Rancheros

Serves: Serves 2 (each serving contains approximately 430 kcal)
(Approx 430 kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 garlic clove

1 red pepper

1 yellow pepper

1 mild red chilli

300g baby new potatoes

1 tablespoon rapeseed oil (15g)

1 teaspoon dried oregano

¼ teaspoon ground cumin

400g tin chopped tomatoes

4 eggs

5g fresh chives

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 200°C/ 400°F. Peel the onion, then cut in half and thinly slice. Peel and crush the garlic. Cut the peppers in half and remove the seeds and cores, then thinly slice. Cut the chilli in half and take out the seeds with a teaspoon, then finely chop the flesh.

Put the potatoes into a saucepan fitted with a petal steamer over a medium heat. Cover and cook for 15-20 minutes until tender. 

Meanwhile, heat a frying pan over a medium heat. Add the oil and then tip in the onion, garlic, peppers and chilli and sauté for 4-5 minutes until softened and just starting to catch a little colour. 

Stir in the oregano, cumin and tomatoes. Bring to a simmer and cook for 5 minutes until the peppers are completely tender and the sauce has reduced and thickened.

Make four holes in the pepper mixture using the back of a wooden spoon just large enough to fit the eggs, then crack one into each hole. Season lightly with salt, if using and pepper to taste, then cover with a lid. Reduce the heat to low and simmer for 4-6 minutes or until the whites of the eggs are set but the yolks are still runny. Snip over the chives and divide among plates with the new potatoes to serve.

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