Mixed Vegetables with Beef and Rice or Beano Plato

two portions, one vegetarian, one omnivore

225g Sirloin Steak, fat removed
salt and pepper
Worcestershire Sauce
45ml Sunflower Oil
187.5g tinned Butter Beans
40g crunchy Peanut butter
1 Albumen
250g tenderstem Broccoli, stems mostly quartered longways, leaves whole, florets mostly halved
garlic finely chopped
300g Chestnut Mushrooms, stems sliced across, cap sliced medium thin
40g Table Cheese finely grated
400g red Onions, sliced thinnish
nutmeg(gr) pepper(gr) ground cinnamon
2 fennel teabags made into about 80ml tea
130g Thai microwave Rice
Soy Sauce

PLATO (20min)
Pre-heated the oven to 180C (Mark4) Stirred the Peanut butter into the Albumen and also the Butter beans. Placed into metal tin lined with parchment paper and baked 20min.

ONIONS (22min)
In large frypan with 15ml Sunflower Oil fried the Onions, nutmeg, pepper and cinnamon for 22min in all.
At the end stirred in the fennel tea.

BROCCOLI (22min) MUSHROOMS (22min)
In another large frypan divided most of 15ml Sunflower Oil between the Mushrooms and the Broccoli stems and fried 22 min in all.
18min before the end stirred the Broccoli florets and leaves into the stems.
5min before the end added the remainder of the Oil to the pan for the garlic to blond in before adding to the Broccoli.
At the end placed the Table Cheese on the Mushrooms.

BEEF (17min)
In small frypan with 15ml Sunflower Oil, fried the Beef for about 5min on each side, adding pepper to the raw side and salt to the cooked side. Removed the Beef, drizzled with Worcestershire Sauce and wrapped in foil until all ready.

RICE (1min)
Cooked Rice in microwave 1min and added Soy Sauce.

Complete protein 54.8g
Saturated fats 19.5g

Complete protein 11.4g
Saturated fats 10g
uncompleted legume protein 32.1g

Tue 17 – Mon 23

TUE 17
Beef, Thai Rice, pepper
Butter beans, Peanut butter, Albumen
Broccoli, Mushrooms, Onions, nutmeg, pepper, cinnamon, garlic
Table Cheese

WED 18
Hake, Wheatberries, dill, Madeira
Chickpeas, Hazelnuts, Albumen
Choi Sum, Fennel, fennel seed and tea
Philadelphia Light

THU 19
Hake, Rice, garlic, mixed herbs, cumin, chilli, fenugreek
Chickpeas, Almonds, Abumen
Chicory, Broccoli, Carrots, nutmeg, pepper, cinnamon
Singleton Parlick Sheep Cheese

FRI 20
Mince, bread, garlic powder, chilli, mixed herbs, pepper
Kidney beans, Peanut butter, Albumen
Chicory, Radishes, Tomatoes, Salad, parsley, garlic
Table Cheese

SAT 21
Chicken, bread
Kidney beans, Peanut butter, Albumen
Mushrooms, Onions, Spinach, nutmeg, pepper, chilli, cumin, fenugreek
Table Cheese

SUN 22
Chicken, Noodles, cloves, star anise, cinnamon, pepper, Soy Sauce
Lentils, Almonds, Albumen
Fennel, Carrots, ginger, fennel seed and tea
Singleton parlick Sheep cheese

MON 23
Beef, Bread, pepper, Worcester Sauce
Lentils, Hazelnuts, Albumen
Spinach, Onions, garlic, pepper
Philadelphia Light

Carrots with Noodles and Szechuan Beef or Warm Relish and Lentil Plato

two portions, one vegetarian one regular omnivore
only the Carrots are shared in this

70g Puy Lentils cooked 20min
40g roasted chopped Hazelnuts
1 Albumen, lightly whisked
60ml Sunflower Oil
225g Sirloin Steak, sliced into thin matchstick size
red chilli sliced into thin slivers
45ml Madeira Wine
30ml Soy Sauce
Szechuan pepper (gr)
200g Ramen Noodles
coriander chopped
450g Carrots sliced into thin matchsticks
ginger sliced into thin slivers
250g Radish quartered
200g baby Tomatoes, halved
2 bags Strawberry and Elderflower made into about 300ml tea and boiled down to just about 20ml concentrated tea.
60g Wensleydale, sliced
60g Rocket Salad

Pre-heated oven to 180C

BEEF (13min) CARROTS (10min) (23min for both)
In large frypan with 15ml Sunflower Oil fried the Carrots and ginger for 10min on high heat then removed to a metal tin and placed in the preheated oven until required.
With another 15ml Sunflower Oil, in the same pan fried the Beef till well browned.
Stirred in the chilli a few minutes then poured in 45ml Madeira into the pan to evaporate the alcohol before stirring into the Beef.
A minute or so before the end stirred in half the Carrots to blend in and then 30ml Soy Sauce and finally sprinkled on the Szechuan pepper.

PLATO (18min)
Mixed the Hazelnuts into the Albumen, pepper and also the Lentils, then placed into oven dish lined with parchment paper drizzled on about 5ml Sunflower Oil and baked 18min.

In frypan with 10ml Sunflower Oil fried the Radish for 18min in all.
13min before the end added the Tomatoes.
1min before the end poured on the concentrated tea. Also added the Cheese and the Salad.

NOODLES (8min)
In large frypan with 15ml Sunflower oil preheated the pan and fried the Noodles 8min without stirring too much so that some is a little crisper. At the end stirred in the coriander.

vegetarian has Plato, half the Relish and the remaining Carrots from the oven
omnivore has the Beef with half the Carrots and Noodles
half the Relish was surplus to requirements

Complete protein 48.4g
Saturated fats 15.8g

Complete protein 18.1g
Saturated fats 11g