Pamela's exercise plan - Day 4

Rest

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Food & Recipes - Day 4

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Main Meal of the Day
Breakfast
Lunch
Men's Snacks
Women's Snacks

Super Easy Sunday Roast Chicken

Serves: 2
(Approx 445 kcal per serving)

View the full recipe
The Ingredients

250g cooked chicken

250g floury potatoes (such as Rooster)

3 carrots

100g frozen peas

1 tbsp butter (15g)

2 tbsp low fat milk (30g – 1.5% fat)

2 tsp chicken gravy granules (10g – from a carton or packet)

100ml boiling water

sea salt and freshly ground black pepper

The Method

Remove the chicken from the fridge and cut into slices, then arrange on two plates. Set aside at room temperature until needed.

Peel the potatoes and using a small sharp knife, cut into even-sized dice. Put into a saucepan with half filled with water and a pinch of salt, if using. Bring to the boil and then reduce the heat to medium and simmer for 10-12 minutes or until completely tender. To check the potatoes are completely tender pierce one with the tip of a sharp knife it should go in with no resistance.

Meanwhile, peel the carrots and cut into thin slices. Put into a saucepan fitted with a petal steamer over a medium heat and then tip the peas on top. Cook for 5 minutes until all the vegetables are tender.

Meanwhile, using a potato masher mash the potatoes, then beat in the butter and milk with a wooden spoon until light and fluffy. Season lightly with salt, if using and plenty of freshly ground black pepper. Put on the plates alongside the chicken and cover with tin foil. Keep warm in a low oven 110C / 225F / gas mark ¼.

Make up the gravy granules with the boiling water in a small saucepan over a medium heat, stirring until smooth and bubbling (or according to packet instructions). Check that the vegetables are cooked and if they are take the chicken and mashed potatoes out of the oven with an oven glove and tip on the carrots and peas. Pour over the gravy to serve.

Prepare Ahead

This dinner could be easily doubled up and the other two plates kept covered with clingfilm in the fridge for up to 2 days so that you have an easy dinner to hand. Ready cooked chickens from the supermarket are perfect for using in this recipe and will help to cut the time you need to spend in the kitchen drastically.

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