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Sarah's exercise plan - Day 49


60 seconds on / 15 seconds off



Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat


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Food & Recipes - Day 49

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Mexican Chicken & Rice

Makes: Serves 2
(Approx Each serving contains approximately 600 kcal kcal per serving)

View the full recipe
The Ingredients

1 small red onion

2 garlic cloves

5g fresh coriander

2 tablespoons rapeseed oil (30g)

1 teaspoon ground cumin

½ teaspoon dried oregano

80g wholegrain rice

300ml chicken stock (made from ½ stock cube – reduced salt)

1 tablespoon tomato puree (15g)

400g tin chopped tomatoes

225g cooked chicken (leftover or shop-bought)

4 tablespoons sweetcorn (frozen or tinned – 60g)

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half, then peel and finely chop. Peel the garlic and finely chop. Finely chop the coriander.


Heat a casserole over a medium heat. Add the oil and then tip in the onion and garlic and sauté for 3-4 minutes. Stir in the cumin and oregano and sauté for another minute.


Rinse the rice in a sieve and stir into the pan and season with salt (optional) and pepper. Pour in the stock, tomato puree and tomatoes and bring to the boil. Reduce the heat, then cover with a lid and cook over a low heat for 35 minutes.


Meanwhile, trim the chicken into small bite-sized pieces. Fold into the cooked rice mixture with the sweetcorn and cook for another 5 minutes until the chicken and sweetcorn are piping hot and the rice is tender but still holding its shape.  


Divide the Mexican chicken and rice between plates and scatter over the coriander to serve.

Caramelised Onion & Spinach Tortilla

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

2 onions

250g potatoes 

100g cherry tomatoes

¼ cucumber

1 tablespoon rapeseed oil (15g)

knob of butter (5g)

6 eggs

50g baby spinach leaves

50g mixed salad leaves

salt (optional) freshly ground black pepper

The Method

Peel the onions, then cut in half and thinly slice. Cut the potatoes into very thin slices and then dry well in a clean tea towel. Cut the cherry tomatoes in half. Cut the cucumber in half and then cut into half-moon shapes.

Heat a large frying pan over a medium heat. Add the oil and butter and then tip in the onions and sauté for about 5 minutes until softened but not coloured. 

Add the potatoes and season with a little salt (optional) and plenty of pepper. Reduce the heat and cover with a lid, then cook gently for 10-15 minutes until almost tender. Turn them over once or twice and shake the pan occasionally to ensure they cook evenly.

Meanwhile, break the eggs into a bowl and season lightly with salt (optional) and pepper to taste. Beat lightly with a fork until just combine.

Fold the spinach into the onion and potato mixture, stirring until wilted. Spread out the vegetables evenly in the pan and then pour over the whisked eggs. Reduce the heat to its lowest setting. Cook for 15-20 minutes until there is virtually no raw egg left on top of the tortilla. Invert on to a flat plate.

Slide the tortilla back into the pan and cook for another 5 minutes (or you can do this under the grill if you prefer). Turn off the heat and set aside for 5 minutes to finish cooking. It should be cooked through but still moist in the middle.

To serve warm or cold, turn the tortilla onto a chopping board and cut into wedges. Arrange on plates with the salad leaves, cherry tomatoes and cucumber to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work


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