Day 6 Chicken massaman curry

Breakfast
Cooked veggie breakfast made from 1 scrambled egg, 1 grilled 

tomato, 1 large baked mushroom, 1 small pot reducedsugar and 

reduced-salt baked beans and 1 slice wholegrain toast. 313kcal

Snack
1 skinny cappuccino and 1 thin slice malt loaf with 1tsp low-fat 
spread. 173kcal

Lunch
10cm piece of granary stick, thinly sliced, toasted and rubbed with

garlic, then topped with 1 small can sardines in olive oil (drained), 

rocket, a squeeze of lemon juice and black pepper. Plus 1 apple. 420kcal

Snack
3 sticks celery illed with 1tbsp no added sugar or salt peanut butter.
93kcal

Dinner
1 serving of chicken massaman curry. 415kcal

daily total= 1,414kcal

200g quick-cook brown rice Spray olive oil 400g chicken thigh illets, 

diced into 2.5cm chunks

1 large onion, chopped 3tbsp massaman curry paste

2 garlic cloves, crushed 300g sweet potatoes, peeled and diced

into 2cm cubes 375ml coconut milk drink 350g broccoli, cut into 

small lorets 350g caulilower, cut into lorets

1 rounded tsp cornlour (optional) 2tbsp chopped fresh coriander 

leaves, to garnish

1 Cook the rice according to the pack instructions, then drain and cover.

2 Meanwhile, spray a pan with olive oil and set over a medium heat. 

Add the chicken in

2 batches and cook, stirring, for 2–3 min until golden. Remove from the pan.

3 Spray the pan with more oil, then add the onion and cook for a few 

min until soft. Add the massaman curry paste and garlic. Cook,

stirring, for 1 min. Add the sweet potatoes and coconut milk drink and 

bring to the boil. Reduce the heat to low, cover and simmer for 10 min.

4 Return the chicken to the pan with the broccoli and caulilower. 

Cover and simmer for 6–8 min, stirring halfway through. If you

prefer a thicker sauce, stir through the cornlour mixed with 2tbsp cold 

water for the last 1 min of cooking.

5 Divide the rice among 6 bowls, top with the curry, garnish with the 

coriander leaves and ground black pepper and serve.