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Susuana's exercise plan - Day 15

Cardio

25 minute easy walk

How-to Videos

Food & Recipes - Day 15

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

Chicken Arrabbiata

Makes: 2
(Approx 520 kcal per serving)

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The Ingredients

1 small red onion

1 red pepper

1 garlic clove

2 fresh oregano sprigs (1 teaspoon dried – 5g)

2 teaspoons rapeseed oil (10g)

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

1 teaspoon dried chilli flakes

400g tin cherry tomatoes

150g baby spinach leaves

150ml chicken stock (made from a stock cube – reduced sodium)

80g wholewheat spaghetti

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C/350°F. Cut the red onion in half and peel, then slice. Remove the core from the pepper and cut into slices. Trim and peel the garlic clove and then crush to a paste. If using fresh oregano, take the leaves off the stem and chop. 

Heat a casserole dish over a high heat. Add the oil and add the chicken thighs, presentation side down. Cook for 5 minutes until golden brown. Using a tongs, transfer the chicken to plate and set aside until needed.

Add the onion and red pepper to the casserole dish, then reduce the heat to low and sauté for 10 minutes until softened and just beginning to pick up a bit of colour around the edges. Stir in the garlic and chilli flakes and cook for another minute. 

Tip the tomatoes into the onion mixture with the stock and add most of the oregano, reserving a little to garnish. Season lightly with salt (optional) and freshly ground black pepper. Nestle the chicken into the casserole and bake (without a lid) for 35-40 minutes until the chicken is cooked through and tender. Test with a sharp knife to ensure the juices are running clear.

Remove the chicken from the casserole and set aside on a small plate to rest covered with foil. Fold in the spinach in two batches – the heat of the tomato mixture will cook the spinach in minutes.

About 15 minutes before the chicken is going to be ready, bring a large pan of water to the boil with a pinch of salt (optional). Add the spaghetti and cook for 8-10 minutes until tender. Drain in a colander.

Arrange the spaghetti on plates and place the chicken Arrabbiata on top. Scatter over the reserved oregano, if using fresh to serve.

Vegetable Fried Rice

Serves: Serves 2 (each serving contains approximately 380 kcal)
(Approx kcal per serving)

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The Ingredients

100g wholegrain brown rice

1 head of broccoli (you need 400g florets)

120g pak choi 

2 garlic cloves

1 knob fresh root ginger (for 1 tablespoon thinly sliced)

100g shitake mushrooms (or use ordinary or chestnut)

20g natural skinned peanuts 

1 ½ teaspoons rapeseed oil (7.5g)

¼ teaspoon dried chilli flakes 

2 eggs

2 teaspoons reduced sodium soy sauce (10g)

freshly ground black pepper

The Method

Rinse the rice well in a sieve and then add to a saucepan with 300ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). Spread out on to a tray and allow to cool to prevent further cooking or use leftover rice, which this type of recipe is perfect for.

Break off the broccoli into florets and then using a small sharp knife, cut into small bite-sized florets – you will need 400g in total. Trim the pak choi and cut into slices. Peel and thinly slice the garlic and ginger – you will need one tablespoon of ginger. Trim and thinly slice the shitake mushrooms.

Heat a work or large frying pan over a medium heat. Add the peanuts and stir-fry for a few minutes until toasted. Tip on to a chopping board. Leave to cool and then roughly chop.

Put the wok back on the heat and add half a teaspoon of the oil, swirling up the sides, then tip in the broccoli and stir-fry for 3-4 minutes until tender. Tip on to a plate and set aside.

Add the rest of the oil to the wok and again swirl up the sides. Stir-fry the garlic, ginger and chilli flakes with the mushrooms for 1-2 minutes until sizzling and lightly golden. 

Tip the cooked rice into the wok and stir-fry for a few minutes until piping hot. Break the eggs into a bowl and lightly beat, then make a well in the centre of the heated rice and then tip in the eggs. Leave for 20 seconds or so until it starts to set then begin to gently break up with a wooden spoon and toss until evenly combined. Season with plenty of pepper.

Return the cooked broccoli to the wok with the pak choi and then sprinkle over the soy sauce, toss until evenly combined and season with pepper. Continue to cook until everything is piping hot. 

Have you followed your Food Plan Today?

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