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Sarah's exercise plan - Day 7

Resistance

90 secs on

60 secs rest

3 times

Food & Recipes - Day 7

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

Chicken Fajitas (dinner for 2 and then lunch for 2 with no wrap)

Makes: 2
(Approx 500 kcal per serving)

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The Ingredients

4 skinless and boneless chicken fillets

2 garlic cloves

1 lime

1 teaspoon Chinese five-spice powder

1 teaspoon dried chilli flakes 

1 teaspoon ground cumin

2 teaspoons paprika (sweet or smoked)

2 small red onions

2 red peppers

2 yellow peppers

2 tablespoons rapeseed oil (30g)

2 wholemeal wraps 

4 tablespoons natural yoghurt (60g)

10g fresh coriander leaves

salt (optional) and freshly ground black pepper

side salad, to serve (see separate recipe)

 

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The Method

Using a scissors or knife the chicken fillets into strips and put in a bowl. Peel the garlic clove and crush to a paste. Cut the lime in half and squeeze onto the chicken. Add the Chinese five-spice, cumin, chilli flakes and paprika. Stir in the garlic and season lightly with salt (optional) and pepper, stirring with tongs until evenly covered in the mixture.

 

Trim the red onions and cut in half, then peel and cut into thin slices. Cut the red and yellow peppers in half and remove the seeds and core, then cut into slices. 

 

Heat a frying pan or a wok over a medium heat.  Add the rapeseed oil. Tip in the peppers and onions and stir-fry for 3-4 minutes until just tender but still with a little bite. Add the marinated chicken and stir-fry for 4-5 minutes or until the chicken is piping hot with no pink meat and the juices run clear. Transfer to a bowl and keep warm.

 

Wipe out the frying pan and return to a medium heat when ready to serve. Heat two of the wholemeal wraps for each serving of two people about 10 seconds on each side. Arrange the wraps on plates and divide the chicken and vegetable mixture between them (reserve half in a bowl to use for another time and once cold cover with clingfilm and store in the fridge for up to 3 days). Add a tablespoon of yoghurt to each wrap and scatter over some coriander leaves. Arrange on plates with small bowls of side salads (see separate recipe) to serve.

 

Vegetarian Thai Green Curry

Serves: 2
(Approx 550 kcal per serving)

View the full recipe
The Ingredients

2 shallots

1 small butternut squash (500g)

1 red pepper

1 mild red chilli 

100g baby corn

80g wholegrain rice 

1 tablespoon rapeseed oil (15g)

2 tablespoons Thai green curry paste (30g)

100g mangetout

200g tinned light coconut milk

15g fresh coriander 

300ml hot veg stock (made from a cube – reduced sodium)

salt (optional) and freshly ground black pepper

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The Method

Cut the shallots in half, then peel and thinly slice. Peel the butternut squash, then cut in half, scrape out the seeds and cut into small cubes – you’ll need 350g in total. Cut the pepper in half, remove the core and seeds then cut into slices. Cut the red chilli in half, remove the seeds and finely chop. Cut the baby corn in half lengthways. 

 

Rinse the rice in a sieve and put in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 

 

Heat the oil in a casserole over a medium heat. Add the shallots with a pinch of salt (optional) and sauté for about 5 minutes until softened and just beginning to caramelise. 

 

Stir in the curry paste and chilli and sauté for 2 minutes. Tip in the butternut squash and pepper, then stir in the coconut milk. Reduce the heat to medium-low, cover, and cook for 10 minutes until the butternut squash is tender.

 

Stir in the mangetout and baby corn, then re-cover and cook for another 5 minutes or until the vegetables are just cooked through. Roughly chop the coriander, then stir half into the curry and season with pepper.

 

Spoon the rice into shallow bowls with the Thai green curry and scatter over the rest of the coriander to serve.

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