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Susuana's exercise plan - Day 29

Cardio

35 minute fast walk

How-to Videos

Food & Recipes - Day 29

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

Chicken Burrito with Spinach Salad (dinner for 2 and then lunch for 2 with no wrap)

Makes: Serves 2 (each serving contains approximately 500 kcal plus 2 extra portions for a double lunch)
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

400g cherry tomatoes

2 red onions

160g baby spinach leaves

900g cooked chicken pieces (leftover or from a Rotisserie chicken – you will need 800g in total of meat)

120ml reduced sodium soy sauce

120ml rice vinegar 

2 tablespoons honey (30g)

2 teaspoons chilli powder

90ml water 

2 garlic cloves

2 wholemeal wraps

40g Cheddar cheese

4 tablespoons shop-bought salsa (60g)

salt (optional) and freshly ground black pepper

The Method

Cut the cherry tomatoes in half. Cut the red onions in half and peel, then thinly slice. Arrange the spinach leaves on 4 plates and scatter half of the cherry tomatoes and red onion on top. Set aside until needed. 

On a clean chopping board, chop or shred the chicken, discarding any skin and bones – you need 800g in total. Set aside until needed.

To make the sauce, place the soy sauce, rice vinegar, honey, chilli powder and water into a pan. Trim the garlic and peel, then crush into the sauce and stir until evenly combined. Bring to a simmer then cook for about 5 minutes until well reduced and thickened.

Stir the chicken into the sauce mixture and place on a low to medium heat. Warm gently for 2-3 minutes until the chicken is heated through and the sauce has nicely glazed the chicken.  

Place a non-stick frying pan over a medium heat and cook the wraps for about 10 seconds on each side. Arrange on a chopping board.

Add a quarter of the chicken mixture down the middle of each warmed wrap, then finely grate over 10g of cheese on to each one. Add 50g of the cherry tomatoes and half of the remaining red onion. Season lightly with salt (optional) and freshly ground black pepper. Fold in the ends to enclose the filling then wrap up tightly into a burrito shape. 

Cut the chicken burrito into halves and arrange on plates with the spinach salad and the salsa in a small dipping pot to serve (keep the 2 salads with the rest of the chicken mixture and toppings for a lunch option).

Cauliflower & Potato Curry

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

View the full recipe
The Ingredients

80g wholegrain brown rice

1 small onion

1 garlic clove

2cm piece fresh root ginger

1 small cauliflower 

300g baby new potatoes 

1 tablespoon rapeseed oil (15g)

2 teaspoons curry paste or powder (10g)

200g tinned chopped tomatoes (½ a regular tin)

½ teaspoon tomato puree (2.5g)

5 tablespoons water (75ml)

3 tablespoons natural yoghurt (3% fat) (45g)

5g fresh coriander sprigs

salt (optional) and freshly ground black pepper

The Method

Rinse the rice well in a sieve and then add to the pan with 250ml 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 cook to packet instructions).

Peel the onion, then cut in half and finely chop. Peel and grate the garlic and ginger. Trim the cauliflower and cut or break into small florets – you’ll need about 350g once trimmed. Cut the potatoes into halves or quarters depending on their size.

Heat a wok or large frying pan over a medium heat. Add the oil and sauté the onion and garlic for 6-8 minutes until golden brown.

Stir in the curry paste or powder and cook for another minute, stirring. Add the tomatoes and tomato puree with the water. Stir to combine, then reduce the heat and simmer for 10-15 minutes until the sauce is so well reduced and thickened, stirring occasionally. Season lightly with salt (optional) and pepper.

Add the cauliflower and potatoes to the pan and slowly bring to the boil. Cover with a lid and then reduce the heat and simmer gently for 15-20 minutes or until all the vegetables are cooked through and tender. 

Spoon the cauliflower and potato curry on to plates with the rice and add dollops of the yoghurt, then scatter over the coriander to serve. 

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