🧄 STEP-BY-STEP WITH TIMINGS

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⏱ 00:00–00:15 — PREP STAGE (15 mins)

Do this first

1. Clear worktops & get containers ready (2 mins)
2. Fill 2 large saucepans with water
   • One for pasta
   • One for ricePut both on high heat now (5–8 mins to boil)
3. Prep chicken (8 mins)
   • Dice 1.3kg chicken breast into bite-size chunks
     • 600g → creamy pasta
     • 700g → stir fry
   • Season lightly with salt & pepper
4. Veg prep (5 mins)
   • Dice 2 onions
   • Slice 5 peppers
   • Mince 4 garlic cloves

👉 Keep pasta veg separate from stir-fry veg piles

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⏱ 00:15–00:30 — START CARBS (15 mins)

Pasta

1. Water boiling → add:
   • 300g high-protein pasta
   • Big pinch of salt
2. Cook 10–12 mins, stir occasionally

Rice

1. Add 280g long-grain rice to second pan
2. Stir once, reduce to simmer
3. Cook 12 mins, then drain

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⏱ 00:30–01:05 — CREAMY CHICKEN & SPINACH PASTA (35 mins)

Cook chicken

1. Large frying pan, medium-high heat (2 mins preheat)
2. Spray with olive oil
3. Add 600g chicken
4. Cook 8–10 mins, stirring until sealed & lightly golden

Build sauce

5. Add:
   • Onion
   • GarlicCook 3–4 mins until soft
6. Stir in:
   • 150g light cream cheese
   • Splash of pasta waterReduce heat → simmer 5 mins
7. Add:
   • 150g spinach
   • 30g parmesanStir until wilted (2 mins)
8. Drain pasta → fold into sauce (3 mins)

Set aside to cool

9. Remove from heat
10. Leave uncovered 10 mins

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⏱ 01:05–01:35 — CHINESE CHICKEN STIR-FRY (30 mins)

Cook chicken

1. Wipe pan or use second pan
2. Medium-high heat, oil spray
3. Add 700g chicken
4. Cook 8–10 mins

Veg & sauce

5. Add:
   • 1kg frozen stir-fry veg
   • Garlic & ginger paste (1 tbsp each)
6. Cook 5–6 mins (high heat)
7. Stir in:
   • 4 tbsp low-salt soy sauce
   • 1 tsp sesame oilToss 2 mins

Combine with rice

8. Fold in cooked rice
9. Heat through 3–4 mins

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⏱ 01:35–01:55 — PORTIONING (20 mins)

Creamy Pasta

• Divide into 4 containers
• Label: Creamy Chicken Pasta
• Store fridge → eat within 4 days

Stir-Fry Pots

• Divide into 3 containers
• Label: Chinese Chicken Stir-Fry
• Store fridge → eat within 4 days

👉 Optional:

• Freeze 1 pasta + 1 stir fry (up to 3 months)

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⏱ 01:55–02:15 — CLEAN DOWN (20 mins)

• Wash pans while still warm
• Wipe hob & counters
• Congratulate yourself 😄

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🔁 REHEATING GUIDE (IMPORTANT)

From frozen:Defrost overnight in fridge, then reheat as above

Microwave:3–4 mins, stir halfwayAdd 1–2 tbsp water to pasta