Fennel and Chard with Chicken and Noodles or Lentil Plato

two portions one omnivore one vegetarian
the omnivore one is based on Jamie Oliver’s ‘Dry Grilled Chicken with Ginger, Chinese Greens and Noodles in a Herb Broth’ in ‘The Naked Chef’

500g Fennel, sliced thinnish longways, stems across fronds set aside
fennel seed
3 fennel teabags made into about 500ml fennel tea
200g Chard, stems sliced thinly longways, leaves medium across
60ml Sunflower Oil
150g Chicken breast, boneless, skinless
salt and pepper(gr)
200g Ramen Noodles
ginger, sliced very thin
garlic, sliced
red chilli, sliced thinly
coriander, chopped
Soy Sauce
70g Puy Lentils, cooked 20min
40g toasted flaked Almonds
1 Albumen lightly whisked
90g Philadelphia Light

FENNEL (22min) CHARD (17min)
In large frypan fried the Fennel with the fennel seed and 25ml Sunflower Oil. 22min in all.
18min before the end started to add some fennel tea to stop it from drying and continued throughout.
17min before the end added 15ml Sunflower Oil to the pan, placed the Chard stems in this and the leaves on top and fried 17min in all.
2min before the end added the Philadelphia Light to the vegetarian part of the Fennel.

BROTH (22min)
In a small pan placed the ginger garlic and 120ml fennel tea to boil down. Adding more fennel tea if it dried out too much.

PLATO (20min)
Pre-heated the oven to 180C. Mixed together the Albumen, Hazelnuts and Lentils. Placed Plato in 20cm oven tin lined with parchment paper. Sprinkled on some pepper and drizzled on about 5ml of sunflower Oil. Baked for about 20min.

CHICKEN (15min with waiting time)
In small frypan with 15ml Sunflower Oil, pre-heated the pan then fried the Chicken in this for about 5min on one side then about 5 min on the other. Added salt and pepper on one side. Placed in a piece of foil and wrapped while resting 3min, then sliced on the diagonal and put back in the foil with juices while waiting to serve.

NOODLES (3min)
Boiled Noodles 3min then drained and then added to the pan with the Broth together with about 30ml Soy Sauce, the chilli and coriander.

Complete protein 36g
Saturated fat 3.7g

complete protein 19.5g
Saturated fat 11.6g

Speedy Tortilla

single portion

1 small red Onion, sliced thinnish and roughly chopped
15ml Sunflower Oil
pepper(gr) ground cinnamon
1/2 Courgette sliced in small wedges
10 baby Tomatoes, halved
110g Halloumi sliced into smallish cubes garlic chopped
parsley chopped
2 Tortillas (Stand & Stuff)

Preheated fan oven to 120C. Wrapped tortillas in foil and heated 8min.

Preparation and cooking (about 15min)

In large frypan fried the Onion, pepper and cinnamon in 15ml Sunflower Oil, adding as they were being prepared, the Courgettes, Tomatoes, Halloumi, garlic in the last 5min and the Parsley almost at the end.

Put the vegetable/Halloumi mixture into the warm Tortillas.

Complete protein 23.8g
Saturate fats 22g
(83g of Halloumi would lower Sat Fat to 17.1g)

Greens and Carrots with Chico Plato or Baked Cod

double portion, one vegetarian one omnivore

500g Greens, stems sliced thinnish on the diagonal, leaves sliced medium thin
400g Carrots, sliced into medium chunks
nutmeg(gr) pepper(gr) ground cinnamon
garlic chopped fine
60ml Sunflower Oil
140g Cod fillet
30ml Madeira
garlic granules
chives, chopped
salt and pepper
195g tinned Chickpeas
40g roasted chopped Hazelnuts
1 Albumen
30g Wensleydale

FISH (20min)
Preheated oven to 180C (Mark 4) Placed the Cod on some parchment paper on top of a large piece of foil in a 20cm metal time, drizzled on the Madeira, 15ml Sunflower Oil, salt, pepper, garlic powder and the chopped chives. Rolled the foil shut and baked 20min.

PLATO (20min)
Stirred the Chickpeas, Albumen and Hazelnuts together with some pepper, placed in a 20cm tin lined with parchment paper, drizzled over about 5ml Sunflower Oil and baked 20min in preheated oven to 180C.

GREENS (20min)
Placed the stems of Greens in large frypan with most of 15ml Sunflower Oil keeping some aside, leaves on top and fried 20min in all.
5min or so before the end added the remaining Oil to the pan with the garlic to blond a little before stirring into the rest.
At the end added the Cheese to the vegetarian part of the meal

CARROTS (20min)
Placed the Carrots in another large frypan with 15mil Sunflower Oil, added the ground spices and fried 20min in all.

Complete protein 23.7g
Saturated fats 3.3g