Paul's exercise plan - Day 29

Cardio:
90 second walk/4 minute jog/5 times

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Food & Recipes - Day 29

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

Chicken & Ginger Curry Fragrant Rice

Serves: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

1 tsp coriander seeds (5g)

1 tsp cumin seeds (5g)

1 tsp black mustard seeds (5g – optional)

80g wholegrain rice

1 large onion

2 carrots

½ small turnip (150g)

2 garlic cloves

2.5cm piece fresh root ginger (or you can use 2 tbsp easy ginger from a jar)

1 tbsp rapeseed oil (15g)

2 boneless and skinless chicken fillets

½ chicken stock cube (reduced salt)

225ml boiling water

1-2 tbsp mild or medium curry paste (15-30g – the amount you use depends on how much spice you like)

sea salt and freshly ground black pepper

The Method

Heat a small saucepan over a medium heat and toast the coriander, cumin and mustard seeds, if using for 20 seconds until they become fragrant and begin to pop. Rinse the rice well in a sieve and then add to the pan with 250ml of water and a pinch of salt. Bring to the boil, then reduce the heat 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.

 

Using a small sharp knife, cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. Peel the carrots and turnip and cut into dice. Peel and grate the garlic and ginger on the fine side of a box grater or use a garlic crusher for the garlic if you prefer.

 

Heat the oil in a large frying pan or a wok with a lid on a medium to high heat. Add the onion and cook for 4-5 minutes until softened and just starting to colour around the edges, stirring occasionally with a wooden spoon.

 

Meanwhile, cut the chicken into bite-sized pieces with the knife or a scissors. Add to the pan and continue to sauté for 2-3 minutes until sealed and lightly golden, stirring occasionally with a wooden spoon. Stir in enough curry paste to taste depending on hot you like your curry. Add the garlic and ginger and continue to stir until everything is evenly coated.

 

Dissolve the chicken stock cube into the boiling water. Add the carrots and turnip with the stock to the chicken mixture and bring to a simmer. Then reduce the heat to low and cover with a lid, then cook for 15-20 minutes or until the chicken is tender and the vegetables still have a little bite, stirring occasionally. Season lightly with salt, if using and plenty of freshly ground black pepper. Ladle the fragrant rice into bowls and spoon the chicken & ginger curry on top to serve.

 

Prepare Ahead

This curry can be made up to 4 days in advance and its flavour will only improve the longer it is kept. Simply cool down completely and put into a airtight container in the fridge until needed, then reheat in the microwave or in a saucepan on the hob over a gentle heat. Bring a fork if transporting.

Have you followed your Food Plan Today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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