Beano Plato with Green Beans and Tomatoes

single portion

Plato is first three ingredients mixed together
195g tinned Kidney Beans
40g toasted flaked Almonds
1 Albumen, lightly whisked
45ml Sunflower Oil
200g Green beans, parboiled 10min
300g baby Tomatoes, halved
100g white Onion, sliced thinnish
garlic, chopped
pepper
parsley chopped
30g Table Cheese, finely grated

PLATO (20min)
Preheated oven to 180C
Placed Plato in metal oven dish, lined with parchment paper and baked 20min.

MIXED VEGETABLES (20min)
In large frypan stirred 15ml Sunflower Oil into the Onion and started to fry
17min before the end added the Green Beans to another 15ml Sunflower Oil and fried separately.
15min before the end added another 15ml Sunflower Oil to the pan and fried the Tomatoes in this. Gradually stirring all the vegetables together
5min before the end added a small amount of Oil left in the spoon to the pan to blond the garlic before mixing into the rest.
3min before the end stirred in the parsley
At the end mixed in the Cheese.

complete protein 23g
saturated fats 13g

Carrots and Pak choi with Beef Steak and Rice or Lentil Plato

two portions, one vegetarian one omnivore

70g Puy Lentils, cooked 20min
40g roasted chopped Hazelnuts
1 Albumen, lightly whisked
30g Table Cheese, finely grated
45ml Sunflower Oil
550g Pak Choi, stems sliced roughly medium, leaves also medium
garlic chopped, chilli powder, Soy Sauce
300g Carrots, sliced into thinnish matchsticks
ginger sliced into matchsticks
300g Beef Sirloin Steak, eg Aberdeen Angus, fat borders removed and marinated in a bag with Worcestershire Sauce, pepper(gr) and Madeira
130g Thai Microwave Rice eg Vee Tee

PLATO (20min)
Preheated oven to 180C
Stirred the Hazelnuts into the Albumen and then the Lentils. Placed the Plato onto a parchment lined metal oven dish, covered with the Cheese and baked 20min.

PAK CHOI (20min)
In large frypan stirred 15ml Sunflower Oil into the Pak Choi stems and started frying.
15min before the end placed the leaves on top and continued frying.
5min before the end added a drop of Oil left in the spoon for the garlic to blond before mixing into the Pak Choi. Also sprinkled on a little chilli powder.
At the end added a little Soy Sauce to the omnivore part.

CARROTS (20min)
In large frypan stirred 15ml Sunflower Oil into the Carrots and a little into the ginger. Fried 20min in all.

BEEF (12min including resting time, rare)
Preheated pan 2min with 15ml Sunflower Oil
Fried the Beef 3min one side, turned, salted the cooked side and continued frying another 2min. Then wrapped in foil to rest about 5min. Added the rest of the marinade to the pan to evaporate the alcohol then placed the Beef back in the pan with any juices to stir into the sauce.
Microwaved the Rice 1min.

omnivore
complete protein 60g
saturated fats 17.6g

vegetarian
complete protein 20.6g
saturated fats 10.7g

Chard, Tomatoes with Tuna and Rice or Lentil Plato

two portions, one vegetarian one omnivore

70g Puy Lentils, cooked 20mins
40g toasted flaked Almonds
1 Albumen, lightly whisked
50ml Sunflower Oil
600g baby Tomatoes halved
100g Onion sliced thinnish
garlic chopped fine
550g Chard, stems sliced in thinnish strips, leaves medium thin
180g Philadelphia Light
chives snipped
pepper(gr)
280g Tuna eg Yellowfin
smoked tomatoes, roughly sliced
chilli sliced thinly
Spanish Rice

PLATO (20min)
Preheated oven to 180C
Stirred the Almonds into the Albumen, mixed in the cooked Lentils, placed this onto a metal oven dish lined with parchment paper and baked 20min.

TOMATOES (20min)
In a large frypan with 5ml Sunflower Oil fried the Onion.
15min before the end added 15ml Sunflower Oil and fried the Tomatoes and herbs in this.
5min before the end added 5ml Sunflower Oil to the pan and put the garlic to blond in this before adding to the Tomatoes and mixing in the Onions.

CHARD (20min)
In a large frypan stirred the Chard stems into 15ml Sunflower Oil and placed the leaves on top. Fried 20min.
Mixed the Philadelphia with the chives and pepper
3min before the end added 60ml hot water to the Philadelphia
2min before the end stirred this into half the Chard.

TUNA (12min)
Preheated a small frypan with 10ml Sunflower Oil for 2min then
added the Tuna and fried 5min on one side, then
turned added salt, chilli and smoked tomatoes and fried another 5min.
Microwaved the Spanish Rice for 50sec during the last minute.

omnivore
complete protein 71.7g
saturated fats 10.7g

vegetarian
complete protein 19.9g
saturated fats 11g

Asparagus, Carrots with Thai Chicken and Rice or Beano Plato

two portions, one vegetarian, one omnivore
the thai Chicken is exactly the same as that on 10 Sept. but with vegetables and the Plato added or alongside.

225g Chicken skinless boneless breast, cut into cubes
cumin(gr) coriander seeds (gr)
garlic chopped fine
chilli, sliced fine
Kafir Lime Leaves scrunched up
20g toasted flaked Almonds, partly crushed in pestle and mortar
160ml Light Coconut Milk
60ml Sunflower Oil
130g Microwave Thai Rice
coriander leaves
450g Asparagus, halved longways
Szechuan Pepper (gr)
400g Carrots, sliced into thinnish matchsticks
ginger sliced into thin matchsticks
187.5g tinned Butter beans
40 roasted chopped Hazelnuts
1 Albumen
35g Sheep’s Cheese eg Singleton Parlick, sliced thinnish

PLATO (20min)
Preheated oven to 180C
Stirred the Hazelnuts into the Albumen (plus a little Almond by mistake) added the beans, placed onto a metal oven tin lined with parchment paper, added slices of Cheese on top and baked 20min.

ASPARAGUS (20min)
In large frypan, placed all the Asparagus and Szechuan pepper with about 22.5ml Sunflower Oil and fried 20min.

CARROTS (20min)
In large frypan with 22.5ml Sunflower Oil fried the Carrots.
Added the ginger a few minutes into cooking on their own then mixed in to the Carrots

CHICKEN (12min)
In dry frypan roasted the cumin and coriander seeds, set aside.
Put 15ml Sunflower Oil into hot pan and fried the garlic, chilli and Lime leaves first. Then added the Chicken, next the roasted cumin and coriander, then the Chicken, then the Almonds and finally the Coconut Milk.
Fried 12min in all.
1min before the end of cooking time microwaved the Rice.

omnivore
complete protein 68.6g
saturated fats 12.2g

vegetarian
complete protein 18.3g
saturated fats 11.2g