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Sarah's exercise plan - Day 18

Cardio

Walk for 1 minute

Jog for 4 minutes

6 times

How-to Videos

Food & Recipes - Day 18

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

Italian Roast Chicken

Makes: 2
(Approx 440 kcal per serving)

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The Ingredients

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

1 lemon

2 fresh rosemary sprigs

2 garlic cloves

2 teaspoons softened butter (10g)

1 teaspoon Italian seasoning (5g)

1 turnip

3 large carrots

250g baby new potatoes 

sea (optional) and freshly ground black pepper

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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. 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. The remainder can be used in sandwiches, salads and other recipes in the plan that use cooked chicken.

Veggie Quesadilla

Serves: Serves 2 (each serving contains approximately 550 kcal)
(Approx kcal per serving)

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The Ingredients

½ small red onion

2 red peppers

1 garlic clove

10 cherry tomatoes

45g Cheddar cheese

225g tin kidney beans (you need 190g)

1 tablespoon rapeseed oil (15g)

1 ½ teaspoons ground cumin

2 wholemeal wraps

10g baby spinach leaves

2 tablespoons shop-bought salsa (30g)

2 teaspoons natural yoghurt (3% fat – 10g)

salt (optional) and freshly ground black pepper

 

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The Method

Preheat the oven to 200°C/400°F. Peel the red onion and cut into thin slices. Cut the red peppers in half, then remove the seeds and cores and thinly slice. Peel and crush the garlic clove to a paste. Cut the cherry tomatoes in half. Grate the cheese on to a plate. 

 

Drain the kidney beans into a sieve in the sink and rinse under cold running water. 

 

Heat a frying pan over a medium to high heat and add the rapeseed oil. Tip in the onion and peppers and sauté for about 5 minutes until tender and just beginning to pick up a bit of colour. Stir the garlic with the cumin and cook for another minute, stirring. Season lightly with a little salt (optional) and pepper. 

 

Place the wholemeal wraps on a baking sheet and divide the vegetable mixture between them. Spoon over the kidney beans and cherry tomatoes. Sprinkle the cheese on top. Put in the oven for 5 minutes until the cheese is beginning to melt and the bottom of the wraps are crisped up. 

 

Transfer the veggie quesadillas to plates and top with the spinach leaves, salsa and yoghurt. Season with pepper to serve.

 

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