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Susuana's exercise plan - Day 48

Cardio

30 minute walk

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Food & Recipes - Day 48

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

Mango Chicken

Makes: Serves 2 (each serving contains approximately 490 kcal)
(Approx 490 kcal per serving)

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The Ingredients

4 teaspoons mango chutney (from a jar – 40g)

80g natural yoghurt (3% fat) 

2 tablespoons wholegrain mustard (30g)

2 skinless and boneless chicken fillets

350g baby new potatoes 

1 small butternut squash (you need 240g cubes)

1 small head broccoli (you need 240g florets)

salt (optional) and freshly ground black pepper

 

The Method

Preheat the oven to 180°C/350°F. Mix together the mango chutney with the natural yoghurt and wholegrain mustard. Reserve two-thirds of the mango yoghurt to use as a dip. 

Add the skinless chicken fillets into the remainder, turning to coat evenly with a tongs. Transfer to a small ovenproof dish and cover tightly with tin foil. Bake for 20 minutes or until tender. 

Meanwhile, place 350g of baby new potatoes in a pan of boiling water and cook over a medium heat for 15-20 minutes or until tender.

Trim and peel the butternut squash, then remove the seeds, then cut into 2.5cm cubes – you need 240g in total. Cut off the broccoli florets from 1 small head and then cut into even-sized small florets so that they will cook evenly – you will need 240g in total. 

Steam the butternut squash for 10 minutes, then tip the broccoli on top and steam for another 5 minutes until all the vegetables are tender.

Remove the chicken from the oven and make sure it is piping hot with no pink meat and the juices run clear. To test, check with a small sharp knife. Leave to rest for a few minutes.

Arrange the mango chicken on plates, then cut into slices and fan out, drizzling over the cooking juices. Add the baby new potatoes with the steamed broccoli. Roughly mash the butternut squash in a bowl and add to the plates. Put small dipping bowls of the mango yoghurt alongside to serve.

Creamy Mushroom Pasta

Serves: 2
(Approx 340 kcal per serving)

View the full recipe
The Ingredients

120g wholewheat fusilli or penne pasta

1 tbsp olive oil (15g)

1 garlic clove

150g mushrooms (chestnut or ordinary)

½ vegetable stock cube (reduced salt)

225ml boiling water

good pinch of dried oregano or ½ tsp fresh torn oregano leaves (2,5g)

½ lemon

125g light cream cheese (such as Philadelphia)

125g tender young spinach leaves

sea salt and freshly ground black pepper

The Method

Cook the fusilli or penne in a saucepan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.

Peel the garlic and use a garlic press or grate on the fine side of a box grater. Trim the mushrooms and using a small sharp knife cut into slices.

Heat a frying pan or wok over a medium heat. Add the oil and swirl it up the sides. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the mushrooms and season with a little salt, if using and plenty of freshly ground black pepper. Cook for another 6-8 minutes until the mushrooms are tender, stirring regularly with a wooden spoon.

Dissolve the stock cube in the boiling water and stir into the pan. Allow to bubble down, then sprinkle over the oregano and add a good squeeze of lemon juice, about ½ a tablespoon is about right. Bring to a simmer and cook for 5-10 minutes until the liquid has reduced by half. Stir in the light cream cheese and then add the spinach, fistfuls at a time until all wilted. Cook for another minute or two to combine.

Drain the pasta and return to the pan, then gently fold in the creamy mushroom & spinach sauce. Divide among wide rimmed bowls and garnish with a little more freshly ground black pepper to serve.

Prepare Ahead

The mushroom & spinach sauce would keep well in an airtight container for up to 3 days in the fridge so you would just need to cook the pasta and then reheat the sauce gently in a small saucepan or in the microwave before using.

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