Broccoli, Onions with Chicken and Rice or Beano Plato

two portions, one vegetarian, one omnivore

30g Dry Porcini Mushrooms, soaked 20min, keeping the liquor
225g Chicken breast, cut into medium chunks
chilli powder, garlic powder, cumin(dry roasted in a pan a minute or two then ground) mixed herbs and salt
125g Mexican Rice eg Uncle Ben’s
187.5g tinned Butter beans
40g crunchy Peanut butter
1 Albumen
60g Sunflower Oil
450 Onions, sliced thinnish
nutmeg(gr) pepper(gr) ground cinnamon
180g Philadelphia Light
450g Purple Sprouting Broccoli, stems sliced thinly, florets and leaves whole (parboiling preferable)
flat leaf parsley chopped
lemon wedges

PLATO (20min)
Preheated oven 180C
Stirred the Peanut butter into the Albumen then mixed in the beans. Placed in a metal oven dish lined with parchment paper and baked 20min.

BROCCOLI (21min)
In large frypan with 15ml Sunflower Oil fried the stems of the Broccoli adding some water to soften the stems.
15min before the end added the florets with the lemon wedges and another 10ml Sunflower Oil.
2min before the end added the parsley

ONIONS (21min)
In large frypan with 20ml Sunflower Oil fried the Onions, nutmeg and pepper.
10min before the end added 5ml Sunflower Oil to the pan and fried the Mushrooms in this, gradually stirring into the Onions.
2min before the end mixed in the Philadelphia with enough liquor from the Mushrooms to soften it.

CHICKEN (10min)
Preheated pan and fried the Chicken in 10ml Sunflower Oil till seared on one side, turned and added the garlic, chilli, herbs, cumin and salt, continued till cooked. Wrapped in foil, while adding some Madeira to the pan to boil down to just a tablespoon or so. Returned the Chicken to the pan to stir in the sauce.
Microwaved the Mexican Rice

complete protein 75.1g
saturated fats 8.5g

complete protein 11.5g
saturated fats 12.8g
uncompleted legume protein 23.1g