Marie Clear

Marie Clear

AGE

32

Location

Tipperary

HEIGHT

118.8cm

START WEIGHT

10st 3lbs / 64.8kg

CURRENT WEIGHT

9st 9lbs / 61.4kg
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Marie's exercise plan - Day 18

Cardio

Walk for 1 minute

Jog for 4 minutes

6 times

Food & Recipes - Day 18

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

Italian Roast Chicken

NOTE: The remainder of the roast chicken can be used for the rest of the week in other recipes in the plan and sandwiches.

Makes: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

1.5kg whole chicken (serving 100g cooked chicken per person – the remainder can be used for the rest of the week in other recipes and sandwiches)

1 lemon

2 fresh rosemary sprigs

2 garlic cloves

2 teaspoons softened butter 

1 teaspoon Italian seasoning 

1 turnip

3 large carrots

400g baby new potatoes 

sea (optional) and freshly ground black pepper

The Method

Remove the chicken from the fridge 1 hour before you plan to cook it and discard any packaging. Dry well inside and out with kitchen paper, then stuff the cavity with the lemon that you have cut in half and the rosemary. 

Preheat the oven to 190°C (375°F), gas mark 5. Peel the garlic, then use a garlic crusher or the fine side of a box grater if you find that easier. Mix with the butter and Italian seasoning in a small bowl until evenly combined and then season with plenty of freshly ground black pepper. Smear all over the skin and put into a roasting tin that it fits snugly into.

Place the chicken in the oven and roast for 1 hour and 20 minutes or until the chicken is cooked through and golden brown. To check that the chicken is fully cooked, pierce the thigh with a skewer – the juices should run clear and be piping hot and there should be no pink meat. 

Peel the turnip and carrots and cut both into small dice, then put into a pan fitted with a petal steamer and place on a medium heat to cook for 20-25 minutes or until tender. 

Meanwhile, steam the potatoes with a pinch of salt (optional) in a petal steamer inserted into a saucepan over a medium heat for 15-20 minutes or until completely tender.

Remove the chicken from the oven and cover loosely with tin foil and a clean tea towel and leave to rest while you finish preparing the vegetables. Mash the turnip and carrots together until you have a smooth mash, then season with plenty of pepper. 

Carve the chicken into slices and arrange 100g on each plate with the potatoes and turnip & carrot mash to serve. 

Meal of the day

Serves:
(Approx kcal per serving)

View the full recipe
The Ingredients
The Method

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