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Susuana's exercise plan - Day 32

Cardio

35 minute fast walk

How-to Videos

Food & Recipes - Day 32

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

Chicken & Broccoli Bake

Makes: Serves 2 (each serving contains approximately 480 kcal)
(Approx 480 kcal per serving)

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The Ingredients

 

1 small red onion

2 carrots

1 celery stick

1 small head broccoli (you need 200g florets)

250g potato 

200ml water

1 bay leaf

2 skinless and boneless chicken fillets

1 tablespoon softened butter (15g)

1 tablespoon plain flour (15g)

135ml low fat milk (1.5% fat)

small handful fresh parsley leaves

15g fresh breadcrumbs 

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C/350°F. Trim the onion, then cut in half, peel and finely chop. Peel the carrots and trim off the tops and bottoms, then cut into dice. Trim the celery stick and cut into dice. Cut the broccoli into small florets – you’ll need 200g in total. Peel the potato and cut into small chunks, roughly the same size as the broccoli.

Place the onion, carrots and celery in a pan and using a tongs, put the chicken fillets on top. Pour over the water and add the bay leaf. Season lightly with salt (optional) and freshly ground black pepper.

Cover with a lid and slowly bring to the boil, then reduce the heat to low. Simmer for 15 minutes until the chicken is piping hot with no pink meat and the juices run clear and vegetables are tender. Using a tongs, transfer the chicken to a plate and check that the juices run clear when tested with a small sharp knife. Leave to cool, discarding the bay leaf. Blitz the vegetable and water mixture with a hand blender (or potato masher) until smooth.

Heat a frying pan over a medium heat. Add the butter and once it is melted, stir in 1 tablespoon of plain flour, then cook for 1 minute, stirring. Gradually whisk in the milk until smooth. Reduce the heat and simmer gently for another 3-4 minutes until reduced and thickened. Fold in the vegetable sauce. 

Steam the potatoes for 6-8 minutes until almost tender. Add the broccoli and steam for another 2 minutes until the broccoli is just cooked but still with a little bite and the potatoes are tender but still holding their shape. Remove from the heat. 

Finely chop the parsley and stir most of them into the sauce. Cut the cooked chicken into bite-sized pieces and place in a small ovenproof dish. Add the broccoli and potatoes. Pour over the sauce and sprinkle the breadcrumbs and the rest of the parsley on top. Season with freshly ground black pepper. Bake for 25-30 minutes until piping hot and golden brown. If cooking immediately while everything is still hot bake in a preheated oven for 10-15 minutes until heated through. Divide into portions and arrange on plates to serve.

Courgette & Corn Chilli

Serves: Serves 2 (each serving contains approximately 450 kcal)
(Approx 450 kcal per serving)

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The Ingredients

1 red onion

2 courgettes

1 mild red chilli

2 garlic cloves

1 tablespoon rapeseed oil (15g)

200g frozen sweetcorn

1 ½ teaspoon chilli powder (7.5g)

1 ½ teaspoon ground cumin

400g tin chopped tomatoes

300ml vegetable stock (made from a reduced salt cube)

400g tin black beans (you need 240g drained)

1 teaspoon honey (5g)

½ lime

small handful fresh coriander leaves

salt (optional) and freshly ground black pepper

The Method

Peel the onion and cut in half, then finely chop. Trim the courgettes and cut into dice. Cut the chilli in half, then remove the seeds with a teaspoon and finely chop the flesh. Peel the garlic and using a garlic crusher crush the flesh. 

Heat a frying pan with a lid over a medium to high heat. Add the oil and then tip in the onion and courgettes. Sauté for about 6-8 minutes until lightly coloured. 

Stir in the chilli, garlic and sweetcorn with the spices and continue to cook for 2-3 minutes until the sweetcorn is tender and piping hot.

Stir in the tomatoes and stock and season lightly with salt, if using and pepper to taste, then simmer for about 5 minutes until slightly reduced and thickened.

Meanwhile, tip the black beans into a sieve and run under the tap to rinse. Stir into the chilli and cook until piping hot. Add the honey and squeeze in the lime juice, stirring to combine. Divide between bowls. Roughly chop the coriander and scatter on top to serve.

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