Courgette, Carrots with Meatballs and Rice or Beano Plato

two portions, one vegetarian, one omnivore

200g Minced Aberdeen Angus Beef (15% fat)
chilli, cumin(dry roasted in a pan for a few minutes and ground), cocoa, mixed herbs and Worcestershire Sauce.
125g Mexican Rice
450g Courgettes, sliced into medium rounds
tarragon chopped
garlic finely chopped
400g Carrots sliced into chunky chip size
nutmeg(gr) pepper(gr) ground cinnamon
70g Sheep’s Cheese eg Singleton Parlick
195g tinned Kidney beans
40g crunchy Peanut butter

PLATO (20min)
Preheated oven to 180C. Stirred the Peanut butter into the Albumen and also the beans. Placed onto metal dish lined with parchment paper and baked 20min.

In a large pan with 15ml Sunflower Oil fried the Courgettes for 20min in all.
5min before the end added 5ml Sunflower Oil to the pan and put the garlic in this to blond before stirring into the Courgettes.
2min before the end stirred in the tarragon.

CARROTS (20min)
In large frypan stirred the Carrots with the nutmeg, pepper, cinnamon and 20ml Sunflower Oil. Fried 20min in all.
At the end of cooking placed the Cheese on the Carrots to melt a little.

BEEF and RICE (10min)
Mixed the chilli powder, cocoa, cumin and mixed herbs into the Minced Beef and shaped lightly into small balls.
Pre heated pan and fried the meatballs in 15ml Sunflower Oil for 5min, turning as necessary. Added salt and some Worcestershire Sauce.
3min before the end placed the Rice in the same pan to warm through.

complete protein 49.7g
saturated fats 23g

complete protein 12.3g
saturated fats 12.7g
uncompleted legume protein 26.4g

Tue 24 – Mon 30

TUE 24
Mince, Mexican Rice, chilli, mixed herbs, cumin, cocoa
Courgettes, Carrots, nutmeg, pepper, cinnamon, tarragon, garlic
Kidney beans, Peanut butter, Albumen
Sheep’s Cheese

WED 25
Mince, egg Noodles, Szechuan pepper, chilli, ginger
Leaf Greens, Fennel, fennel seed, garlic
Lentils, Hazelnuts, Albumen
Table Cheese

THU 26
Chicken, Mexican Rice, chilli, garlic, cumin, mixed herbs, Madeira
Broccoli, Onion, dry Mushrooms, nutmeg, pepper, cinnamon, parsley, lemon
Butter beans, Peanut butter, Albumen
Philadelphia Light

FRI 27
Chicken, Thai Rice, Coconut Milk, almonds, cumin, coriander seed, lime leaves, chilli, coriander
Asparagus, Carrots, ginger
Butter beans, Hazelnuts, Albumen
Sheep’s Cheese

SAT 28
Tuna, Spanish Rice, smoked Tomatoes
Chard, Tomatoes, Onion, garlic
Lentils, Almonds, Albumen
Philadelphia Light

SUN 29 (changed to MON 30)
Mince, Spanish Rice, saffron, nutmeg, pepper
Fennel, Green beans, Tomatoes fennel seed, chilli, garlic powder
Kidney beans, Almonds, Albumen
Table Cheese

MON 30 (changed to SUN 29)
Beef steak, Thai Rice, pepper, Madeira, Worcestershire Sauce
Pak Choi, Carrots ginger
Lentils, Hazelnuts, Albumen
Table Cheese

Quick Creamy Ham Tortelloni

single portion, omnivore

125g Tortelloni Prosciutto cotto, Mozzarella eg Rana
45g Philadelphia Light
15ml Sunflower Oil
pepper(gr) nutmeg(gr) Sage
about 5g Table Cheese

Boiled the Pasta 2min in salted water, poured water into dish to keep hot and set Pasta aside.
In the same pan poured 15ml Sunflower Oil, heated with the Sage, salt, pepper and nutmeg, then added the Philadelphia with enough water from the cooking liquid to soften it. Stirred the Pasta in this and added Table Cheese when serving.

complete protein about 12g
saturated fats about 10.5g