Chicken with Montali Couscous

single portion
Montali Couscous is based on a recipe for Fagottini di Pasta Sfoglia con Couscous in ‘The Vegeterranean’ by Simōes and Musacchio

160g Chicken breast, skinless boneless, sliced into strips
1 small Courgette sliced medium thin (used previously cooked)
1 small Carrot sliced medium thin (used previously cooked)
1 small stick Celery sliced thin
1 baby Cauliflower, separated into florets parboiled 5min
50g frozen peas, boiled with above for 3min
55g Lemon and Coriander Couscous
2 tsp Curry powder (turmeric, garlic, chilli, pepper, coriander, cumin, fenugreek)
1 tsp Garam Masala (pepper, turmeric, cinnamon, cloves, cardamom)
fennel teabag made into 200ml tea
garlic, finely chopped
45ml Sunflower Oil
15g Pine Nuts, toasted
10 golden raisins, chopped
coriander leaves garnish

CHICKEN (about 5min)
In small frypan with 10ml Sunflower Oil fried the Chicken on high to sear. When done mixed in the Garam Masala and added some salt.

VEGETABLES (about 10min)
In large frypan added the celery to 15ml Sunflower Oil and started to fry, then added the garlic and then the parboiled Cauliflower and Peas, then the cooked Courgettes and Carrots.
Sprinkled on the Curry powder.
Mixed in the raisins and Pine Nuts and poured on some of the fennel tea instead of stock to moisten. Added some salt.

COUSCOUS (5-10min)
Prepared the couscous with water and 15ml Sunflower Oil as instructed on packet, let it rest 5min

Finally stirred the Couscous into the vegetables, and added some Coriander leaves. Placed the Chicken on top.

Complete protein 48.6g
Saturated fats 7.9g

Beano Plato, Courgettes and Carrots

single portion

Plato: first three ingredients mixed together
195 tinned Kidney beans
40g toasted flaked Almonds
1 Albumen, lightly whisked
30ml Sunflower Oil
550g Courgettes, sliced medium thin
400g Carrots, sliced medium thin
garlic chopped
pepper(gr) ground cinnamon
30g Wensleydale

PLATO (20min)
preheated oven to 180C (Mark 4)
Placed Plato on 20cm round tin lined with parchment paper, drizzled with 5ml Sunflower Oil and baked 20min.

COURGETTES (20min) CARROTS (20min)
In large frypan mixed the Carrots into 10ml Sunflower Oil, sprinkled on the pepper and cinnamon. Mixed the Courgettes with most of 15ml Sunflower Oil and fried both 20min in all.
About 5min before the end, added the remaining Oil to the pan and let the garlic blond a little before stirring into the Courgettes.
Removed a small portion of the Courgettes and Carrots, to be added to the omnivore option (Chicken and Montali Couscous)
The Cheese can go on the Courgettes at the end, though I ate it after the meal.

Complete protein 20.5g
Saturated fats 10.9g

Spinach Ricotta Tortelloni and light Pesto

single portion

150g Tortelloni with Spinach and Ricotta
20-30g Basil
small clove garlic roughly sliced
about 5-10g roasted Pine Nuts
20ml Sunflower Oil
20g Table Cheese, finely grated

Preparation and cooking (about 5min)
Boiled the Pasta 3min, according to instructions, adding a little salt to the water.
Placed the Basil, garlic, Pine Nuts, most of the Cheese, 15ml Sunflower Oil and about 30ml of the salted cooking water in a jug. Blended with hand blender.
Placed Pasta in very hot dish, drizzled 5ml Sunflower Oil to loosen, then poured on the Pesto and put the remaining Cheese on top.

Complete protein 12g
Saturated fats 9.7g
n.b.: labelling of protein in Pasta is not separated into complete and incomplete. Guessed that about half the 11.1g stated as protein is complete and added that to the 6.4g from the Table Cheese.

Wed 11 – Mon 16

vegetarian and omnivore option with shared vegetables – can change on the day

WED 11
Chicken, Couscous, Peas, Pine nuts, Raisins, Celery, Cauliflower, Curry powder, Garam Masala, garlic, fennel teabag
Carrots, Courgettes, garlic, nutmeg, pepper, cinnamon
Kidney beans, Albumen, Almonds

THU 12
Cod, Yogurt, Worchester Sauce, garlic powder, pepper, chives
Fennel, Tomatoes, fennel seed, fennel teabag, garlic
Philadelphia Light
Butter beans, Peanut butter, Albumen

FRI 13
Cod, Madeira Wine, chilli powder, mixed herbs, garlic powder, pepper
Carrots, Greens, nutmeg, pepper, cinnamon, garlic
Chickpeas, Hazelnuts, Albumen

SAT 14
Chicken, Noodles, Soy Sauce, ginger, chilli, coriander
Chard, Fennel, fennel seed, fennel teabag
Philadelphia Light
Lentils, Albumen, Almonds

SUN 15
Chicken, lemon
Mixed remaining vegetables, Greens, seasoning tba
Table Cheese
Butter beans, Peanut butter, Albumen

MON 16
Beef, Noodles, Madeira, Soy sauce chilli, coriander
Carrots, Rocket, Tomatoes, ginger, strawberry teabag
Lentils, Albumen, Hazelnuts