two portions one vegetarian one omnivore
100g Courgette, sliced into thick matchsticks
100g red Onion, sliced thinnish
350g baby Tomatoes, halved
fenugreek(g) cumin(gr) chilli powder
250g Greens, stems sliced thinnish on the diagonal, leaves medium thin across
100g Fennel sliced thinnish longways stems and fronds across, fronds set aside
100g baby Cauliflower broken into small florets
100g Carrot sliced into thick matchsticks
2 fennel teabags made into about 250ml tea
60g Table Cheese finely grated
60ml Sunflower Oil
150g Chicken breast skinless boneless
salt pepper(gr) lemon juice
187.5g tinned Butter beans
40g Peanut butter
COURGETTES (24min) ONIONS (24min) TOMATOES (17min)
In large frypan added the Courgettes to about 5ml Sunflower Oil and sprinkled with fenugreek. Also the Onions with about 5ml Sunflower Oil and some cumin. Fried bot 24min in all
17min before the end added about 10ml Sunflower Oil to the pan and fried the Tomatoes in this, seasoned with chilli powder. Gradually towards the end mixed these vegetables together.
GREENS FENNEL CAULIFLOWER CARROT all (24min)
In another large frypan added 10ml Sunflower Oil to the stems of the Green and put the leaves on top, 5ml Sunflower Oil to the Fennel and 5ml to the Carrots and Cauliflower with some pepper. Fried all separately adding fennel tea to the Fennel initially and the fronds to the Fennel but gradually, after the Green have browned a little, stirring everything together and adding the tea to all.
5min before the end added 5ml Sunflower Oil to the pan with the garlic to blond then mixed in to everything. Also added the parsley to the vegetables.
When cooked placed the Cheese on top to melt.
In small frypan with 15ml Sunflower Oil, heated the pan before adding the Chicken and frying about 6mim on each side. Added salt and pepper. When ready placed the Chicken in foil to rest, squeezed some lemon juice into the pan to sizzle then poured on the Chicken and let rest till served.
Preheated oven to 180C. Mixed the Peanut butter into the Albumen then also the beans, placed in 20cm round oven tin lined with parchment paper, drizzled over 5ml Sunflower Oil and baked 20min.
Complete protein 14.6g
Saturated fats 12.9g
uncompleted legume protein 23.1g
Complete protein 36g
Saturated fats 3.7g