W 200 abcd


Sable round brushes, colours and paper:
n.10 Aureolin (Cobalt Yellow)
n.6 Burnt Umber (unused)
n.3 Lapis Lazuli Genuine (unused)
Watercolour paper NOT 280gsm 38 x 28cm

Lentil Plato with Fennel and Pak Choi

single portion

70g Puy Lentils, cooked 20min
40g toasted flaked Almonds
1 Albumen lightly whisked
30ml Sunflower Oil
275g Fennel sliced thinnish, stems across, bulb longways, fronds set aside
fennel seed
30g Table Cheese finely grated
320g Pak Choi, stems cut into square bitesize pieces, leaves sliced wide
chilli quite thinly sliced
ginger chopped
coriander roughly chopped fine

PLATO (20min)
Preheated oven to 180°C
Prepared Plato by mixing together the first three ingredients
Made a small circle of the Plato in 20cm tin lined with parchment paper
Baked 20min

FENNEL (20min)
In small frypan fried the Fennel in 15ml Sunflower Oil for 20min
10min before the end added the fennel seed and the fronds
At the end of cooking placed the Cheese on top

PAK CHOI (15min)
In medium large frypan fried the Pak Choi stems in 10ml Sunflower Oil for 15min
10min before the end added 5ml Sunflower Oil to the pan and fried the ginger and chilli in this for a minute or two until it starts to colour then stirred into the stems
8min before the end added the leaves
1min before the end stirred in the coriander

complete protein 23g
saturated fats 11.1g

W 199 abcd


Sable round brushes, colours and paper:
n.6 Indanthrene Blue
n.10 Permanent Magenta
n.1 Perylene Green
Watercolour paper NOT 280gsm 38 x 28cm

Chico Plato with Onions, Spinach and Carrots

single portion

195g tinned Chickpeas
40g roasted chopped Hazelnuts
1 Albumen, lightly whisked
30ml Sunflower Oil
250g frozen Spinach, thawed and squeezed
chilli, sliced into thin strips
90g Philadelphia Light
130g Onion, sliced thinnish
nutmeg(gr) pepper(gr)
275g Carrots, sliced into medium rounds
cloves(gr)
ginger, sliced into thin matchsticks

PLATO (20min)
Preheated oven to 190°C
Prepared the Plato by mixing together the first three ingredients
Made a small circle of the Plato on a 20cm tin lined with parchment paper
Baked 20min

SPINACH (20min) CARROTS (20min)
In medium large frypan stirred 10ml Sunflower Oil into the Spinach and 10ml Sunflower Oil into the Carrots. Fried both 20min
15min before the end added the cloves to the Carrots
10min before the end added the chilli to the Spinach
8min before the end added the ginger to the Carrots
2min before the end lightly stirred the Cheese into the Spinach

ONION (20min)
In small frypan, fried the Onion in 10ml Sunflower Oil for 20min
10min approximately before the end added the nutmeg and pepper

complete protein 17.5g
saturated fats 12.2g

Tue 3.12 – Mon 9.12

TUE 3
Chickpeas, Hazelnuts, Albumen
Spinach, Onion, Carrot, chilli, nutmeg, pepper, ginger, cloves
Philadelphia Light

WED 4
Lentils, Almonds, Albumen
Pak Choi, Fennel, fennel seed, coriander, ginger, chilli
Table Cheese

THU 5
Chickpeas, Peanut Butter, Albumen
Broccoli, Carrots, nutmeg, pepper, cinnamon
Cheddar

FRI 6
Lentils, Pine Nuts, Filo, Onions, nutmeg, pepper, cinnamon, orange, marmalade
Courgettes, Peas, tarragon, mixed herbs

SAT 7
Kidney Beans, Hazelnuts, Albumen
Tomatoes, Fennel, mixed herbs, saffron
Wensleydale

SUN 8
Lentils, Almonds, Albumen
Sweet Potato, Mushrooms, dry mushrooms, star anise, nutmeg, pepper, cinnamon
Philadelphia Light

MON 9
Kidney Beans, Peanut Butter, Albumen
Asparagus, Carrots, ginger, cloves, coriander, lemon
Table Cheese

W 198 abcd


Sable round brushes, colours and paper:
n.5 Permanent Magenta (unused)
n.8 Turner’s Yellow (unused)
n.7 Jadeite Genuine
Watercolour paper NOT 280gsm 38 x 28cm

Lentil Plato with Onion, Spinach and Courgette

single portion

70g Puy Lentils, cooked 20min
40g Pine Nuts
1 Albumen lightly whisked
30ml Sunflower Oil
250g frozen Spinach, thawed and squeezed
garlic finely chopped
150g (1 medium) red Onion, sliced thin to medium
nutmeg(gr) pepper(gr)
30g Wensleydale Cheese sliced small
250g (1 medium) Courgette sliced into medium rounds
tarragon

PLATO (20min)
Preheated oven to 180°C
Prepared Plato by mixing together the first three ingredients
Made a small circle of the Plato in a 20cm tin lined with parchment paper
Baked 20min

SPINACH (20min) COURGETTE (20min)
In medium large frypan, stirred about 9ml Sunflower Oil into the Spinach, 8ml Sunflower Oil into the Courgette and fried both 20min separately
10min before the end added tarragon to the Courgette
5min before the end added about 5ml Sunflwoer Oil to the pan to let the garlic blond in this before stirring into the Spinach

ONION (20min)
In small frypan stirred about 8ml Sunflower Oil into the Onion and fried 20min in all
13min before the end added the ground spiced
At the end of cooking added the Cheese on top

complete protein 18.1g
saturated fats 11.4g