two portions, one vegetarian one omnivore
160g Chicken breast, skinless boneless
garlic powder, mixed herbs, chilli powder, fennel(gr)
60ml Sunflower Oil
300g Chestnut Mushrooms, sliced medium, stems across
10-15g Porcini Mushrooms soaked for 20min
60g Table Cheese, finely grated
125g Mexican Rice eg Tilda
400g frozen Spinach, thawed and squeezed
garlic, finely chopped
260g red Onions, sliced medium thin
nutmeg(gr Pepper(gr) ground cinnamon
195g tinned Kidney beans
40g crunchy Peanut butter
2 fennel tea bags made into a 200ml infusion in a jug.
preheated the pan before adding the meat. When hot, about 2min, added the Chicken and fried 5min on one side, then turned over and added half the garlic, chilli, mixed herbs and ground fennel, when ready turned over again and added the other half of herbs etc.10min in all.
MUSHROOMS (20min) RICE (2min)
In large frypan placed the Mushrooms with 15ml Sunflower Oil and fried 20min in all.
12min before the end added the Porcini Mushrooms and poured in some of their soaking liquor, repeating if necessary throughout.
2-3min before the end added the Rice to the pan to warm through with some fennel tea.
At the end of cooking time placed the Cheese on the Mushrooms
ONIONS (20min) SPINACH (20min)
In large frypan placed separately the Spinach and the Onions sprinkled with nutmeg, pepper and cinnamon, poured over 15ml Sunflower Oil and fried 20min in all.
5min before the end added a little Oil left in the spoon to the pan for the garlic to blond in before being mixed into the Spinach.
Preheated oven to 180C Mixed the Peanut butter with the Albumen and then the beans. Placed it all in metal dish lined with parchment paper drizzled with some Sunflower Oil left in the spoon and baked 20minutes
complete protein 14.5g
saturated fats 12.9g
uncomplemented legume protein 26.4g
complete protein 59.4g
saturated fats 10.6g