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Sarah's exercise plan - Day 32

Cardio

Walk for 1 minute

Jog for 6 minutes

4 times

How-to Videos

Food & Recipes - Day 32

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

Roast Chicken & Spiced Rice

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

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The Ingredients

1 small onion

400g fine green beans

400ml chicken stock (made from a stock cube – reduced sodium) 

2 tablespoons mild curry paste (30g)

2 teaspoons rapeseed oil (10g)

80g brown wholegrain rice 

2 skinless chicken thighs (bone in) (250g)

salt (optional) and freshly ground black pepper

 

The Method

Preheat the oven to 180°C/350°F. Cut the onion in half, then peel and cut into thin slices. Trim the green beans.

 

Add half of the curry paste with half of the oil and stir to combine. Pour into a small baking dish and then stir in the rice.

 

On a clean chopping board, trim the chicken thighs and then cut a few deep slashes into each one and rub all over with the rest of the curry paste and season lightly with salt (optional) and freshly ground black pepper. Arrange on top of the rice mixture and cover with tin foil, then bake for 35 minutes.

 

Meanwhile, heat a non-stick frying pan over a medium heat. Add the rest of the oil and sauté the onion for 10-15 minutes until softened and caramelised.

 

Uncover the chicken and rice and discard the foil. The rice should be wet, give it a good stir, then return to the oven for another 15 minutes until the chicken is nicely golden and all the liquid has been absorbed. The rice should be cooked through and crisp at the edges. Set aside to rest in a warm place for 5 minutes.

 

Meanwhile, steam the green beans for 3-4 minutes until just tender but still with a little bite. Season lightly with salt (optional).

 

Divide the roast chicken and spiced rice between plates with some of the green beans and scatter over the caramelised onions. Serve with a bowl of the rest of the steamed green beans alongside.

 

Vegetarian Lasagne

Serves: Serves 4 (each serving contains approximately 480 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

3 courgettes

1 garlic clove

1 large carrot

2 celery sticks

2 tablespoons rapeseed oil (30g)

400g cherry tomatoes

100g baby spinach leaves

250g ricotta cheese

160g wholewheat lasagne sheets

80g grated mozzarella cheese

30g Gran Moravia cheese (vegetarian style Parmesan)

salt (optional) and freshly ground black pepper

side salad, to serve (see separate recipe)

The Method

Preheat the oven to 200°C/400°F. Trim the courgettes and cut into thin slices lengthways. Peel and crush the garlic. 

Peel the carrot and cut into thin slices with the celery. Place in a saucepan fitted with a petal steamer and cook for 6-8 minutes until tender. Place in a bowl and blend to a puree with a hand blender (or if you don’t have one you can use a potato masher and plenty of elbow grease!). 

Heat a saucepan over a medium heat and add half the olive oil. Add the garlic and cook for 30 seconds, stirring. Tip in the tomatoes and cook for another 3-4 minutes until the tomatoes have begun to soften. 

Stir the carrot and celery puree into the tomato sauce and season lightly with salt, if using and pepper to taste. Set aside until needed. 

Heat the rest of the olive oil in a large frying pan. Sauté the courgettes in batches until tender and slightly browned. Transfer to a plate and continue to cook in batches.

Once all the courgettes have been cooked, add the spinach to the frying pan and allow to wilt down. Tip into a sieve in the sink to drain and then squeeze dry. Finely chop the spinach on a chopping board, and then beat into the ricotta. 

Add a third of the tomato sauce to a small deep ovenproof dish. Cover with a layer of the lasagne sheets. Spread over half of the spinach ricotta and then cover with half of the courgettes. Add the remaining two-thirds of the tomato sauce and cover with the rest of the lasagne sheets. Spread the spinach ricotta on top and cover with the rest of the courgettes. Sprinkle over the mozzarella and Gran Moravia cheese. Bake for 40-45 minutes until bubbling and golden, covering with tin foil if you think it is browning too quickly. Leave to settle for 5 minutes, then cut into quarters and arrange on plates with the side salad to serve.

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