Lentil Plato, Asparagus and Braised Fennel

double portion
Plato: first three ingredients mixed together:
140g Puy Lentils, cooked 20min
80g toasted flaked Almonds
2 Albumen, lightly whisked
60ml Sunflower Oil
650g Fennel, sliced thin to medium, stems and fronds across, bulb longways, fronds set aside
fennel seed
2 fennel teabags made into about 400ml tea
500g Asparagus, halved longways
pepper
180g Philadelphia Light

PLATO (20min)
Pre-heated oven to 180C (Mark 4). Stirred 15ml Sunflower Oil into the Plato and placed it into an oven dish lined with parchment paper. Drizzled over 5ml Sunflower Oil and baked 20min.

FENNEL (25min)
In large frypan stirred 20ml Sunflower Oil into the Fennel and fennel seed. Fried 25min in all.
21min before the end started adding some fennel tea and continued to prevent the Fennel drying out.
10min before the end added the fronds to the Fennel
3min before the end stirred the Cheese into the Fennel with the remaining fennel tea

ASPARAGUS (20min)
In another large frypan stirred the Asparagus seasoned with pepper into 20ml Sunflower Oil and fried 20min in all

Complete protein 19.9g
Saturated fats 11.6g
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single portion and similar ingredients
Plato: first four ingredients mixed together
110g tinned Kidney beans
40g Puy Lentils cooked 20min
40g toasted flaked Almonds
1 Albumen lightly whisked
pepper
30ml Sunflower Oil
160g Fennel sliced thinnish longways keeping fronds aside
fennel seed
fennel teabag made into about 300ml tea
500g Asparagus halved up to the tips
30g Table Cheese grated finely

PLATO (15min)
Mixed some pepper and 10ml Sunflower Oil into the Plato. Preheated oven to 180C (Mark 4) Placed Plato in oven dish lined with parchment paper and baked 15min.

FENNEL (20min) ASPARAGUS (20min)
In large frypan, stirred Fennel, fennel seed and 10ml Sunflower Oil together and fried 20min in all. Also stirred 10ml Sunflower Oil into the Asparagus and fried 20min.
17 before the end started adding the fennel tea to the Fennel and continued throughout to prevent drying.
10min before the end added the fronds to the Fennel
At the end of cooking placed the Table Cheese on the Asparagus to melt.

Complete protein 23g
Saturated fats 11.2g

Beano Plato, Pak Choi and Crispy Fried Carrots

double portion
Plato: first three ingredients mixed together:
360g tinned Kidney Beans
80g roasted chopped Hazelnuts
2 Albumen, lightly whisked
60ml Sunflower Oil
450g Carrots, sliced into long chunks
nutmeg(gr), pepper(gr), ground cinnamon
550g Pak Choi, bulb sliced medium thin longways, leaved wide
garlic, finely chopped
60g Wensleydale (30g of it Sheep’s Cheese) sliced thinnish

PLATO (25min)
Preheated oven to 200C (Mark 6), spooned the Plato into oven dish lined with parchment paper, sprinkled 20ml Sunflower Oil over the top and baked 25min in all, lowering the heat to Mark 4 about halfway through and putting on lower shelf.

CARROTS (25min)
In large frypan stirred the Carrots, nutmeg and pepper into 20ml Sunflower Oil and sprinkled on the cinnamon. Fried 25min in all.

PAK CHOI (20min)
In another large frypan stirred the Pak Choi bulbs into about 15ml Sunflower Oil and fried 20min in all
15min before the end placed the leaves on top of the stems and gradually stirred
5min before the end placed the remaining 5ml Sunflower Oil in the pan with the garlic to blond a little before stirring into the Pak Choi
At the end of cooking stirred the Cheese into the Pak Choi to melt a little

Complete protein 17.3
Saturated fat 10.7