two portions, one vegetarian, one omnivore
225g Sirloin Steak, fat removed
salt and pepper
45ml Sunflower Oil
187.5g tinned Butter Beans
40g crunchy Peanut butter
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
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.
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.
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.
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