Chard, Tomatoes with Tuna and Rice or Lentil Plato

two portions, one vegetarian one omnivore

70g Puy Lentils, cooked 20mins
40g toasted flaked Almonds
1 Albumen, lightly whisked
50ml Sunflower Oil
600g baby Tomatoes halved
100g Onion sliced thinnish
garlic chopped fine
550g Chard, stems sliced in thinnish strips, leaves medium thin
180g Philadelphia Light
chives snipped
280g Tuna eg Yellowfin
smoked tomatoes, roughly sliced
chilli sliced thinly
Spanish Rice

PLATO (20min)
Preheated oven to 180C
Stirred the Almonds into the Albumen, mixed in the cooked Lentils, placed this onto a metal oven dish lined with parchment paper and baked 20min.

TOMATOES (20min)
In a large frypan with 5ml Sunflower Oil fried the Onion.
15min before the end added 15ml Sunflower Oil and fried the Tomatoes and herbs in this.
5min before the end added 5ml Sunflower Oil to the pan and put the garlic to blond in this before adding to the Tomatoes and mixing in the Onions.

CHARD (20min)
In a large frypan stirred the Chard stems into 15ml Sunflower Oil and placed the leaves on top. Fried 20min.
Mixed the Philadelphia with the chives and pepper
3min before the end added 60ml hot water to the Philadelphia
2min before the end stirred this into half the Chard.

TUNA (12min)
Preheated a small frypan with 10ml Sunflower Oil for 2min then
added the Tuna and fried 5min on one side, then
turned added salt, chilli and smoked tomatoes and fried another 5min.
Microwaved the Spanish Rice for 50sec during the last minute.

complete protein 71.7g
saturated fats 10.7g

complete protein 19.9g
saturated fats 11g