Broccoli, Carrots, Chicory with Hake and Rice or Beano Plato

two portions, one omnivore one vegetarian

220g Hake
mixed herbs, garlic powder, chilli powder, fenugreek(gr), cumin(gr)
125g Mexican Rice eg Tilda
60ml Sunflower Oil
375g Chicory, parboiled 10min, some core removed, quartered
fennel teabags, made into about 200ml tea
250g tenderstem Broccoli, stems halved or more longways, florets halved or more, leaves whole
garlic chopped
250-300g Carrots, sliced like chunky chips
nutmeg(gr) pepper(gr) ground cinnamon
35g or 25g Sheep Cheese eg Singleton Parlick, sliced thinnish
195 tinned Chickpeas
40g roasted chopped Hazelnuts

HAKE (9min)
Preheated the frypan a minute with 15ml Sunflower Oil, placed the Hake in this to fry for about 8min in all. Covered the fish with the misture of herbs and spices, and again on the other side when turning at about 4min. Turn Hake over for the last minute to fry the seasoning on top.

CHICORY (20min) MEXICAN RICE (2-3min)
In large frypan with 20ml Sunflower Oil fried the Chicory for 20min in all. Added a little fennel tea towards the end to prevent from drying too much.
2-3min before th end added the Rice to the pan with a little splash of the Fennel Tea.

BROCCOLI(20min) CARROTS(20min)
In large frypan with 20ml Sunflower Oil placed the Broccoli stems and Carrots and fried separately for 20min in all.
15min before the end added the Broccoli florets and leaves
5min before the end added the garlic to a small amount of Oil left over to blond the garlic before adding to the Broccoli
At the end added to the Carrots 35g Cheese to the vegetarian side and 20g to the omnivore (to leave room for a Gu pud)

PLATO (20g)
preheated the oven to 189C (mark4)
Mixed together the Albumen, Hazelnuts and Beans,
placed in metal oven dish lined with parchment paper, drizzled over about 5ml Sunflower Oil and baked 20min more or less.

Complete protein 29.5g
Saturated fats 8.3g

Complete protein 18.3g
Saturated fats 11.9g

Choi Sum and Fennel with Baked Hake or Chico Plato

two portions, one vegetarian one regular omnivore

120g Hake
dill, chives
180g Philadelphia Light
salt and pepper
60ml Sunflower Oil
195g tinned Chickpeas
40g toasted flaked Almonds
1 Albumen, lightly whisked
500g Choi Sum, stems sliced into matchsticks, leaves wide
400g Fennel, sliced thinnish, stems and fronds across, fronds set aside, bulb longways
fennel seed and tea

Oven preheated to 180C (Mark 4)

HAKE (15min)


PLATO (20min)

FENNEL (20min)

CHOI SUM (15min)

Complete protein 30.8g
Saturated fats 10.7g

Complete protein 17.5g
Saturated fats 12g