Chico Plato with Onions, Spinach and Tomato

single portion, edited for preference
Plato first three ingredients mixed together
195g tinned Chickpeas
40g roasted chopped Hazelnuts
1 Albumen lightly whisked
45ml Sunflower Oil
200g frozen Spinach thawed and squeezed
150g red Onions sliced roughly thin
500g baby Tomatoes, halved
nutmeg(gr) pepper(gr) ground cinnamon
garlic chopped
mixed herbs
30g Table Cheese, finely grated

PLATO (20min)
Preheated oven to 180C (Mark 4)
Placed Plato in metal dish lined with parchment paper and drizzled on 5ml Sunflower Oil. Baked 20min.

ONION (20min) SPINACH (20min) TOMATO (14min)
In large frypan, mixed the Onion, ground spices and 10ml Sunflower Oil. Also mixed the Spinach with 15ml Sunflower Oil and fried both 20min in all.
14min before the end added almost all of 10ml Sunflower Oil to the pan and fried the Tomatoes and mixed herbs in this.
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Spinach.
At the end added the Cheese to the Tomatoes

Complete protein 20.6
Saturated fats 13.2

Szechuan Beef and Noodles

two portions, omnivore
400g Sirloin Beef eg British, sinews and fat removed, sliced thinnish and then in half again longways, to make matchstick shapes
2 large Carrots, sliced into thinnish matchstick shapes
550g fresh Noodles eg Udon Noodles
large thumb piece of ginger sliced into thin matchsticks
1 red chilli, seeds removed, sliced into thin matchsticks
45ml Olive Oil
80ml Madeira dry eg H&H
40ml Soy Sauce reduced salt
Salt and Szechuan Pepper (gr)
Coriander chopped

BEEF (aprox 23min)
Preheated large frypan with 15ml Olive Oil, fried on high heat the Carrots a couple of minutes then added the ginger, 10min in all. Salted lightly and removed them to a side plate.
Preheated same pan with another 15ml Olive Oil, when very hot added the Beef, fried high till starting to brown (important that the liquid from the meat is quickly evaporated so that it does not become a stew: small batches, high heat) then added the Chilli, continued about 7min.
Stirred in the Madeira, when partly absorbed added the Carrots back to warm through.
Stirred in the Soy Sauce and finally sprinkled on the Pepper

NOODLES (10min)
Preheated pan to hot with 15ml Olive Oil and fried the Noodles in this about 10min. Stirred in the coriander at the end.

Complete protein 33.2g
Saturated fats 23.7g

n.b. not for personal use