skip to main content

Hazel's exercise plan - Day 6


20 minute walk

How-to Videos

Food & Recipes - Day 6

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

Roast Chicken & Spiced Rice

Makes: 2 (each serving contains approximately 540 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small onion

400g fine green beans

400ml chicken stock (made from a stock cube – reduced sodium) 

2 tablespoons mild curry paste (30g)

2 teaspoons rapeseed oil (10g)

80g brown wholegrain rice 

2 skinless chicken thighs (bone in) (250g)

salt (optional) and freshly ground black pepper


The Method

Preheat the oven to 180°C/350°F. Cut the onion in half, then peel and cut into thin slices. Trim the green beans.


Add half of the curry paste with half of the oil and stir to combine. Pour into a small baking dish and then stir in the rice.


On a clean chopping board, trim the chicken thighs and then cut a few deep slashes into each one and rub all over with the rest of the curry paste and season lightly with salt (optional) and freshly ground black pepper. Arrange on top of the rice mixture and cover with tin foil, then bake for 35 minutes.


Meanwhile, heat a non-stick frying pan over a medium heat. Add the rest of the oil and sauté the onion for 10-15 minutes until softened and caramelised.


Uncover the chicken and rice and discard the foil. The rice should be wet, give it a good stir, then return to the oven for another 15 minutes until the chicken is nicely golden and all the liquid has been absorbed. The rice should be cooked through and crisp at the edges. Set aside to rest in a warm place for 5 minutes.


Meanwhile, steam the green beans for 3-4 minutes until just tender but still with a little bite. Season lightly with salt (optional).


Divide the roast chicken and spiced rice between plates with some of the green beans and scatter over the caramelised onions. Serve with a bowl of the rest of the steamed green beans alongside.


Sweet & Sour Vegetable & Cashew Nut Stir-Fry

Serves: Serves 2 (each serving contains approximately 530 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles 

50g unsalted cashew nuts

1 onion

2 carrots

1 small courgette

1/2 small head of broccoli

100g mushrooms (chestnut or ordinary)

1 tablespoon rapeseed oil (15g)

1 tablespoon honey (15g)

2 tablespoons reduced sodium soy sauce (30g)

1 tablespoon rice vinegar (15g)

200g tin pineapple chunks in natural juice (140g drained)


The Method

Place the noodles in a pan of boiling water and simmer gently for 4-5 minutes or according to packet instructions. Drain well and quickly refresh under cold running water to prevent them from sticking. Keep warm.


Heat a wok or frying pan over a medium heat. Tip in the cashew nuts and cook until evenly toasted, tossing them regularly to ensure they do not catch and burn. Tip on to a chopping board and leave to cool a little, then roughly chop. Set aside until needed.


Peel the onion and cut in half, then thinly slice. Peel the carrots and cut into thin slices. Trim the courgette and cut into similar slices. Break florets off the broccoli and then cut into bite-sized florets. Trim the mushrooms and cut into slices.


Reheat the wok over a medium heat and add the oil, swirling up the sides.  Add the onion and stir-fry for 2-3 minutes until softened, stirring occasionally with a wooden spoon. Add the carrots, courgette and broccoli and stir-fry for another 2-3 minutes until almost tender but still with some crunch. 


Add the mushrooms to the vegetable mixture and cook for another minute, then drizzle over the honey, soy and vinegar and cook for 1-2 minutes, tossing until everything is evenly coated. Drain the pineapple – you need 140g of chunks in total and then stir into the pan and continue to cook until piping hot.


Divide the noodles between plates and spoon the sweet and sour vegetables on top. Scatter over the cashew nuts 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!