(edited for preference)
70g Puy Lentils cooked 20min
40g toasted flaked Almonds
45ml Sunflower Oil
350g Fennel, sliced thinnish, stems and fronds across, bulb longways, fronds set aside if available
180g baby Tomatoes, halved
150g Carrot, sliced into long chunks
50g Courgettes, sliced into long chunks
! Albumen, taken from 8min boiled egg, chopped
12.5g parsley, roughly chopped, stems fine
garlic, chopped fine
30g Sheep Cheese, eg Wensleydale, sliced thinnish
Placed the lentils in 14cm round oven dish with lid, stirred 15ml Sunflower Oil in, then stirred in the Almonds, covered and kept warm in oven at 180C.
In large frypan with 15ml Sunflower Oil, fried the Fennel and fennel seed for 20min. For the last 10min: added the fronds and the Albumen. At the end, while still hot, mixed in the Cheese.
CARROTS (20min) COURGETTES (15min) TOMATOES (10min)
In large frypan stirred the Carrots into 7.5ml Sunflower Oil and fried 20min in all. For the last 15min: added the Courgettes to the pan. For the last 10min: added most of the remaining 7.5ml Sunflower Oil to the pan and fried the Tomatoes in that. For the last 5min: added some Oil left in the spoon to the pan and put the garlic in that to blond before mixing into the Tomatoes. For the last few mins added the parsley to the Courgettes and Carrots.
Complete protein 20.7g
Saturated fats 11.6g