skip to main content

Sarah's exercise plan - Day 45


5K Day!

How-to Videos

Food & Recipes - Day 45

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Snacks & Extras

Chris Starr’s Chicken Rendang

Makes: Serves 2
(Approx Each serving contains approximately 550 kcals kcal per serving)

View the full recipe
The Ingredients

1 onion

4 garlic cloves

5cm piece fresh root ginger

2 red chillies

1 lemon grass stalk

2 red peppers

1 courgette

1 lime

225g boneless and skinless chicken thighs or breast

5 tablespoons desiccated coconut (32g)

1 tablespoon rapeseed oil (15g)

¼ teaspoon ground cardamom 

1 teaspoon ground cinnamon

2 teaspoons ground turmeric

200g tinned chopped tomatoes

200ml water

1 teaspoon reduced sodium soy sauce (5g)

1 teaspoon Thai fish sauce (5g)

The Method

Cut the onion in half, then peel and roughly chop. Peel the garlic. Peel the ginger and roughly chop. Cut the chillies in half and scrape out the seeds, then roughly chop. Remove the tough outer layers from the lemon grass and chop. Grate the rind from the lime, then cut in half and squeeze out the juice. 

Place everything in a mini food processor or you could use a pestle and mortar. Blend to a puree.


Cut the peppers in half, then remove the core and seeds. Cut into bite-sized pieces. Trim the courgette and cut into bite-sized pieces. 


Trim the chicken if necessary and cut into bite-sized pieces. 


Heat a frying pan over a medium heat with the coconut and cook for 3-4 minutes until toasted, stirring occasionally to ensure it cooks evenly. Tip into a bowl until needed.


Heat the oil in a casserole and sauté the onion mixture for about 5 minutes until aromatic. Stir in the spices and cook for another minute or two. 


Add the chicken and stir until evenly coated. Add the tomatoes and water with the peppers and courgette and toasted coconut. Bring to a simmer, then reduce the heat and cover with a lid. Cook for 20 minutes until the chicken is piping hot with no pink meat and the juices run clear. It should be very soft and tender.


Give the chicken mixture a good stir and then season with the soy and fish sauce. Ladle into bowls to serve.

Meatless Shepherd’s Pie

Serves: Serves 2 (each serving contains approximately 440 kcal)
(Approx 440 kcal per serving)

View the full recipe
The Ingredients

1 onion

2 carrots

2 celery sticks

2 garlic cloves

20g butter 

200g Quorn mince (fresh or frozen)

1 tablespoon plain flour (15g)

½ tablespoon tomato puree (7g)

350ml vegetable stock (made from ½ reduced salt cube)

1 tablespoon reduced sodium soy sauce (15g)

100g frozen peas

300g floury potatoes (Rooster or Maris Piper)

25ml low fat milk (1.5% fat)

50g sugar snap peas

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half and peel off the skin, then finely chop. Peel the carrots and cut into dice with the celery. Peel the garlic and crush.

Heat a frying pan over a medium heat. Add half of the butter and once it is melted tip in the onion, carrots, celery and garlic, stirring to combine. Cook for about 5 minutes until softened, stirring occasionally with a wooden spoon.

Add the Quorn mince to the pan and cook for another 3-4 minutes or until browned, stirring occasionally and breaking up any lumps with a wooden spoon. Stir in the flour and cook for 1 minute, stirring. Then stir in the tomato puree and allow to cook out for a further minute. Pour in the stock with the soy sauce, stirring to combine. Bring to a simmer and then cook for 4-5 minutes until thickened, stirring occasionally. Stir in the frozen peas and place in a small ovenproof dish. Set aside to allow a skin to form. This will make it easier to spread the potatoes in an even layer on top.

Preheat the oven to 180°C/350°F. Peel the potatoes and cut into dice. Place in a saucepan fitted with a petal steamer over a medium heat and add a pinch of salt, if using. Cook for 10-12 minutes or until tender. To check, piece one with the tip of a sharp knife and you should feel no resistance. Tip into a bowl and mash with a potato masher until smooth. Season with plenty of freshly ground black pepper, then beat in the rest of the butter with the milk. Spoon the mash on top of the mince, starting with dollops around the edges and finishing with the middle. Spread around with a table knife until you have a nice even layer and then bake for 25-30 minutes until piping hot and golden brown. 

About 5 minutes before the pie is due to come out of the oven, put a saucepan fitted with a petal steamer over a medium heat. Add the sugar snap peas and cook for 1-2 minutes until just tender. Drain and arrange on plates with the meatless Shepherd’s pie to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work


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