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Susuana's exercise plan - Day 4

Cardio

15 minute easy walk

How-to Videos

Food & Recipes - Day 4

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

Garry’s Italian Chicken

Makes: 2 (each serving contains approximately 530 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 shallot

1 garlic clove

1 tablespoon panko breadcrumbs (6g)

good pinch of dried herbs de Provence

4 teaspoons rapeseed oil (20g) 

400g tin Italian chopped tomatoes (good quality)

6 fresh basil leaves (extra for the garnish)

2 x 100g skinless and boneless chicken fillets 

2 x 40g slices Buffalo mozzarella

80g wholewheat spaghetti

240g baby spinach leaves 

salt (optional) and freshly ground black pepper

 

The Method

Husband and wife team, Mairead and Garry Anderson opened The Boathouse Restaurant in Killybegs, Co Donegal in December 2019.  Mairead works front of house and Garry is Head Chef.

Cut the shallot in half, then peel and finely chop. Trim and peel the garlic clove, then finely chop. Put the panko breadcrumbs into a bowl and stir in the herbs de Provence.

 

Heat half the rapeseed oil in a pan over a medium heat and sauté the shallot and garlic for 3-4 minutes until softened but not coloured. Season lightly with salt (optional). Stir in the tomatoes and four of the basil leaves and bring to a simmer, then reduce the heat and simmer gently for 10-15 minutes until reduced and thickened by half. Blend to a puree with a hand blender (or mash with a potato masher if you have not got one). Pass the sauce through a sieve into a bowl and set aside until needed.

 

Preheat the oven to 190°C/375°F. On a clean chopping board, using a small sharp knife carefully cut each chicken fillet down the middle halfway through and then continue gently cutting the tops so that the fillets become butterflied out into larger pieces. Heat a frying pan over a medium heat. Season with chicken fillets lightly with salt (optional) and freshly ground black pepper. Add the rest of the rapeseed oil to the pan and sauté the chicken fillets for a minute or two on each side until golden, turning with a tongs. Set aside with the frying pan with the juices left in it. 

 

Transfer the chicken pieces to a baking dish and sprinkle over the breadcrumb mixture in an even layer, then cover the centre of each piece of chicken with two tablespoons each of the tomato sauce. Place a slice of the Buffalo mozzarella in the centre of the sauce. Bake for 10-15 minutes until the sauce is bubbling and the chicken is cooked through. Test with a small knife to ensure that the juices are running clear.

 

Meanwhile, plunge the spaghetti in a large pan of boiling water with a pinch of salt (optional) and cook for 8-10 minutes or until just tender. Drain in a colander, reserving half a cupful of the water and then return to the pan and fold in the rest of the tomato sauce with enough of the reserved cooking water to make a smooth sauce. 

 

Return the frying pan to a medium heat and tip in the spinach. Season lightly with salt (optional) and freshly ground black pepper. Sauté for a minute or two until just wilted.

 

Arrange the tomato spaghetti on plates and top each one with the Italian chicken, placing the wilted spinach alongside. Tear over the rest of the basil to serve. 

 

Vegetable Coconut Curry with Tofu

Serves: Serves 2 (each serving contains approximately 560 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

80g wholegrain brown rice

1 bunch of scallions

4 carrots

200g green beans

150g firm tofu

1 tablespoon rapeseed oil (15g)

½ teaspoon mild curry paste or powder 

¼ teaspoon ground turmeric 

¼ teaspoon ground cayenne pepper (optional)

160g tin coconut milk 

sea (optional) and freshly ground black pepper

 

The Method

Rinse the rice well in a sieve and then put into a small saucepan with 250ml of water and a pinch of salt, if using. 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). This rice can sit happily for up to 30 minutes with the lid on.

 

Trim down the scallions and finely chop. Peel the carrots and cut into thin slices and trim from the green beans and cut each one in half. Dry the tofu well with kitchen paper and then cut into bite-sized pieces.

 

Heat a wok or frying pan over a medium to high heat and then add the oil and swirl up the sides. Cook the tofu for 2-3 minutes until lightly golden and crisp. Using a slotted spoon, transfer to a plate and set aside.

 

Add most of the scallions to oil left in the wok, reserving a little for garnishing, then tip in the carrots and stir-fry for 2-3 minutes. Stir in the curry paste or powder with the other spices and cook for 1 minute, stirring. Season lightly with salt, if using and pepper to taste and then stir in the coconut milk. Cover with a lid and continue to cook for 3-4 minutes. Then remove the lid and stir in the green beans. Return the lid and cook for 3 minutes. Fold in the tofu and continue to cook until everything is piping hot.

Fluff up the rice with a fork and divide between bowls or plates. Spoon over the vegetable coconut curry with tofu and scatter over the reserved scallions to serve.

 

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