skip to main content

Stefano's exercise plan - Day 11

Cardio

Walk for 2 minutes

Jog for 3 minutes

7 times

How-to Videos

Food & Recipes - Day 11

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

Sarah Butler’s Stuffed Chicken with Parma Ham

Makes: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

1 small onion

25g fresh breadcrumbs

5g fresh parsley and thyme sprigs

1 large carrot

275g baby new potatoes

1 garlic clove

2 skinless and boneless chicken fillets

2 slices Parma ham

200ml chicken stock (made from ¼ a cube – reduced sodium)

1 bay leaf

2 teaspoons rapeseed oil (10g)

1 small head broccoli

salt (optional) and freshly ground black pepper

Download PDF
The Method

Preheat the oven to 200°C/400°F. Cut the onion in half, then peel and finely chop. Put half in a bowl with the breadcrumbs. Strip the leaves from the parsley and thyme and finely chop, then stir into the breadcrumbs and season with a little salt (optional) and freshly ground black pepper. Set aside until needed.

 

Peel the carrot and cut into dice. Cut the potatoes into dice. Peel and crush the garlic. Put the rest of the onion with a small roasting tin with the carrot, potatoes and garlic and mix to combine. Cut the broccoli into small florets.

 

To prepare the chicken, remove the mini fillet on the underside of each breast. Cut a small pocket in the thickest part of the breast and fill with the stuffing. Seal the breast with the mini fillet and repeat with the second chicken breast. 

 

Lay the Parma ham out and trim off any excess fat, then place a stuffed chicken breast on each one and wrap the ham around the chicken as tightly as possible. 

 

Put the vegetables into a small roasting tin and season lightly with salt (optional) and pepper. Drizzle over the oil and toss to coat, then roast for 15 minutes.

 

Remove the tin from the oven and pour in the stock, then tuck in the bay leaf and nestle in the stuffed chicken fillets. Roast for another 20 minutes until the chicken is piping hot with no pink meat and the juices run clear and vegetables are tender. 

 

Remove the chicken from the oven and leave to rest, then carve into slices. Steam the broccoli for 2-3 minutes until tender. Arrange the vegetables on plates with the carved chicken to serve.

Spicy Beanburger

Serves: Serves 2 (each serving contains approximately 510 kcal)
(Approx 510 kcal per serving)

View the full recipe
The Ingredients

1 small red onion

1 courgette

1 carrot

25g piece red cabbage

225g tin kidney beans

1 tablespoon rapeseed oil (15g)

knob of butter (5g)

25g fresh breadcrumbs

1 teaspoon mild curry paste or power (5g)

1 tablespoon crunchy peanut butter (15g) (no added sugar or salt)

1 egg yolk

2 wholemeal round pitta breads

salt (optional) and freshly ground black pepper

Download PDF
The Method

Peel and finely chop the red onion. Trim and finely dice the courgette. Peel and coarsely grate the carrot. Finely shred the red cabbage. 

Meanwhile, heat a frying pan over a medium to high heat. Add half the oil with the butter and sauté the onion, courgette and carrots for 5 minutes until softened and just starting to catch a bit of colour. Leave to cool.

Drain and rinse the kidney beans well under cold running water. Dry well on kitchen paper then roughly mash, still leaving a bit of texture. Stir in the cooled vegetables with the breadcrumbs, curry paste, peanut butter and egg yolk. Season with a pinch of salt (optional) and plenty of pepper and mix well to combine.

Using slightly wetted hands, shape the mixture into 2 x 10cm patties. Cover and chill for at least 30 minutes (or up to 24 hours) to allow the mixture to firm up. 

When ready to cook, brush the chilled beanburgers with the rest of the oil. Wipe out the frying pan and place over a medium heat. Add the burgers and cook for 5 minutes on each side until heated through and lightly golden.

Toast the pitta breads on a hot griddle pan for 30 seconds or so on each side, then cut into strips. Place the spicy beanburgers on plates and add a mound of the red cabbage to each one. Arrange the pitta fingers alongside 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!

×