Spinach, Onions, Tomatoes with Steak and Wheatberries or Lentil Plato

two portions, one vegetarian one omnivore

225g Sirloin Steak, marinated a couple of hours in a bag with Madeira, Worcestershire Sauce and pepper.
70g Puy Lentils cooked 20min
40g roasted chopped Hazelnuts
1 Albumen lightly whisked
60ml Sunflower Oil
125g Wheatberries
500g frozen Spinach, thawed and squeezed
nutmeg(gr) pepper(gr) ground cinnamon
garlic chopped finely
250g red Onions roughly sliced thinnish
250g baby Tomatoes, halved
chilli powder, garlic powder, parsley chopped
180g Philadelphia Light

PLATO (20min)
Preheated oven to 180C
Stirred together the Albumen, Hazelnuts and Lentils then placed in a metal oven dish lined with parchment paper and baked 20min in all.

SPINACH (20min)
Placed Spinach in pan with some nutmeg and pepper and about 20ml Sunflower Oil. Fried 20 min.
5min before the end placed 5ml Sunflower Oil in pan with garlic to blond before adding to Spinach.
2min before the end added the Philadelphia and loosely stirred in.

Stirred the Onions with 15ml Sunflower Oil, nutmeg, pepper and cinnamon, and fried 20min in all
10min before the end added 10ml Sunflower Oil and fried the Tomatoes in this, adding chilli powder and garlic powder.
3min before the end added the Wheatberries to the pan with a splash of water to warm through.
2min before the end added the parsley to the Tomatoes.

BEEF (11min incl resting time)(blue)
preheated pan to hot with 10ml Sunflower Oil then placed the Steak in this for about 2min each side till seared. Rested the Beef 5min loosely wrapped in foil. Removed pan from heat and poured in the rest of the marinade without returning to hob.
After Beef rested placed pan back on hob and stirred the Beef through the Sauce.

complete protein 17.5g
saturated fats 11.8g

complete protein 57.2g
saturated fats about 20g
(guessing the Beef is 10g based on having removed most of the fat)

W 127 abcd

Sable round brushes, colours and paper:
n.3 Burnt Umber (unused)
n.8 Winsor Red (unused)
n.10 Lapis Lazuli genuine
Watercolour paper NOT 280gsm 38 x 28cm