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Sarah's exercise plan - Day 17

Today is your rest day!

Food & Recipes - Day 17

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

Chicken Hot Pot

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

1 vegetable stew packet (containing 1 onion, 1 leek, 3 carrots, 1 parsnip, 1 small turnip and handful of fresh curly parsley)

10g fresh thyme

2 boneless and skinless chicken thighs (225g total)

1 tablespoon plain flour (15g)

2 tablespoons pearl barley (need weight)

500ml chicken stock (made from a stock cube – reduced sodium)

450g even-sized potatoes 

2 teaspoons rapeseed oil (10g)

salt (optional) and freshly ground black pepper

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The Method

Peel the onion, then cut in half and cut into slices. Trim the leek and cut into slices. Trim the carrots and cut into slices. Peel the parsnip and turnip and cut into cubes. Strip the parsley and thyme from the stems and finely chop. 

 

Preheat the oven to 180°C/350°F. Trim the chicken thighs if necessary and cut into bite-sized pieces. Place the flour on a plate and season lightly with salt (optional) and pepper, then use to coat the chicken.

 

Arrange a third of the vegetables in the bottom of a casserole dish and scatter over some of the chicken and pearl barley, then add a sprinkling of herbs. Continue the layers in this way until all the ingredients are used up. Season lightly with salt (optional) and pepper.

 

Pour enough chicken stock to just come up above the last layer of chicken. Cover the casserole with a lid and place in the oven for 45 minutes. 

 

Place the potatoes in a pot of boiling water with a pinch of salt (optional) and bring to the boil, then simmer for 10 minutes. Drain in a colander and set aside for 5 minutes until cool enough to handle. Slice the potatoes lengthways into 1cm thick slices and lay them in a slightly overlapping layer on top of the casserole. Brush lightly with the oil.

 

Return the hot pot to the oven and cook for another 40 minutes until the potatoes are cooked through and nicely golden and is the chicken is piping hot with no pink meat and the juices run clear. Garnish with the rest of the thyme and serve straight to the table.

Mushroom and Goat’s Cheese Pizza

Serves: 2
(Approx 500 kcal per serving)

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The Ingredients

100g mushrooms 

1 small red onion

1 red pepper

2 ready-made mini pizza bases (such as Pizza da Piero – each 50g)

100g pizza sauce (from a can or jar such as Mutti)

120g fresh goat’s cheese

side salad, to serve (see separate recipe) 

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The Method

Preheat the oven to 250°C/450°F. Trim and thinly slice the mushrooms. Cut the red onion in half, then peel off the skin and thinly slice. Cut the red pepper in half, remove the core and seeds and thinly slice. 

 

Spread the pizza base with the pizza sauce and arrange the mushrooms, red onion and red pepper on top. Crumble over the goat’s cheese and place in the oven directly on the oven shelf for 5-6 minutes until piping hot and golden.

 

Transfer back on to the chopping board and cut into slices. Arrange on plates with the salad to serve.

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