Lentil Plato with Fennel, Spinach and Onion

single portion

70g Puy Lentils cooked 20min
40g toasted flaked Almonds
1 Albumen lightly whisked
30ml Sunflower Oil
250g frozen Spinach, thawed and squeezed
garlic finely chopped
90g Onion sliced and roughly chopped
nutmeg(gr) pepper(gr ground cinnamon
350g Fennel sliced medium thin, stems across, bulb longways, fronds set aside
mixed herbs
90g Philadelphia Light

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

SPINACH (20min) ONION (20min)
In medium large frypan stirred the Onion, nutmeg and pepper into 7.5ml Sunflower Oil, also stirred the Spinach in 7.5ml Sunflower Oil and fried both 20min in all
10min before the end added the cinnamon to the Onion
7min before the end added 5ml Sunflower Oil to the pan, placed the garlic in this to blond then stirred into Spinach

FENNEL (20min)
In small frypan stirred the Fennel into 10ml Sunflower Oil and fried 20min in all
10min before the end added the fronds and mixed herbs
4min before the end in a jug with a hand blender, blended the Philadelphia, mixed herbs and a couple of pieces of Fennel, blended till smoothish and
2min before the end added to the Fennel in the pan to heat through without stirring too much

complete protein 19.9g
saturated fats 11.6g

Chico Plato with Carrots and Pak Choi

single portion

195g tinned Chickpeas
40g roasted chopped Hazelnuts
1 Albumen lightly whisked
30ml Sunflower Oil
300g Carrots cut into medium long chunks
ginger sliced into matchsticks
chilli sliced into long slivers
325g Pak Choi stems sliced across medium thin, leaves a little wider
garlic finely chopped
35g Sheep Cheese, Singleton Parlick, thinly sliced

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

CARROTS (20min)
In a medium large frypan stirred the Carrots into 15ml Sunflower Oil and fried 20min in all
10min before the end added the ginger and chilli

PAK Choi (15min)
In small frypan stirred the Pak Choi stems into 10ml Sunflower Oil and fried 15min in all
7min before the end added the leaves
5min before the end added 5ml Sunflower Oil to the pan and placed the garlic in this to blond before adding to the Pak Choi

CHEESE
Added the Cheese to the pan with the Carrots for the last minute to melt and form a little crust underneath; to serve poured mostly over the Plato

complete protein 18.3g
saturated fats 11.5g

Lentil Plato with Courgette and Squash

single portion

70g Puy Lentils cooked 20min
40g toasted Pine Nuts
1 Albumen, lightly whisked
30ml Sunflower Oil (and 15ml already in the Squash)
325g Courgette, sliced into medium rounds
garlic chopped fine
basil roughly sliced
Squash cooked previously, peeled and cut into bite size pieces
Nutmeg(gr) pepper(gr) ground cinnamon
30g Table Cheese

PLATO (21min)
Preheated oven to 180°C
Prepared Plato by mixing first three ingredients together
Made small circle of Plato in 20cm tin lined with parchment paper
Baked 21min

COURGETTE (21min)
In medium large frypan with 10ml Sunflower Oil fried the Courgettes for 21min in all (started by searing on high heat and then lower to retain the moisture)
7min before the end added the garlic to the pan and let it blond before adding to the Courgettes
1min before the end stirred in the Basil

SQUASH (21-22min)
In small frypan with lid stirred together the previously cooked Squash, nutmeg, pepper and 15ml Sunflower Oil
Fried 21-22min in all
12min before the end added the cinnamon to the Squash and 5ml Sunflower Oil, stirred and fried
1min before the end added the Cheese to the Squash and pan to melt

complete protein 20.6g
saturated fats 12.9g

Beano Plato with Squash, Tomato and Onion

single portion except the Squash is double portion of which only half is used

187.5g tinned Butter Beans
40g crunchy Peanut Butter
1 Albumen
30ml Sunflower Oil (plus 15ml Sunflower Oil extra for the Squash to be used another day)
1.3Kg Crown Prince Squash, sliced into about 12 wedges
red chilli chopped
ginger chopped
Star Anise ground
Cloves ground
150g Onion sliced and roughly chopped
Szechuan pepper ground
fennel seed
300g Baby Tomatoes, halved
30g Table Cheese finely grated

SQUASH (1hour)
Preheated oven to 210°C
Placed Squash wedges coated in 30ml Sunflower Oil, the ginger, chilli, Star Anise and Cloves and baked about 40 min at 210°C then lowered the temperature to 190°C and continued baking another 20min with the Squash on a lower shelf

PLATO (20min)
Prepared the Plato by mixing together the first three ingredients
Made a small circle of the Plato on 20cm tin lined with parchment paper
Placed in 190°C oven above the Squash and baked for the remaining 20min

ONIONS (20min) TOMATOES (10min)
In medium large frypan with 10ml Sunflower Oil fried the Onion, Szechuan pepper and fennel seed for 20min in all
10min before the end added 5ml Sunflower Oil to the pam and fried the Tomatoes in this for 10min
At the end of cooking placed the Cheese on the Tomatoes

complete protein 14.6g
saturated fats 12.9g
23.1g uncompleted legume protein

Lentil Plato with Fennel and Courgettes

single portion

70g Puy Lentils cooked 20min
40g toasted flaked Almonds
1 Albumen, lightly whisked
30ml Sunflower Oil
360g Fennel, sliced medium thin, stems across, bulb longways, fronds set aside
fennel seed
325g Courgettes, sliced into medium rounds
tarragon roughly chopped
90g Philadelphia Light

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

FENNEL (20min)
In medium large frypan stirred the Fennel into 15ml Sunflower Oil and fried 20min in all
10min before the end stirred in the fronds and the fennel seed

COURGETTES (20min)
In large frypan stirred the Courgettes into 15ml Sunflower Oil and fried 20min in all
4min before the end added half the tarragon to the Courgettes
At the same time, in a jug, blended with a hand blender two Courgette rounds, the Philadelphia and the rest of the tarragon
2min before the end added the tarragon Blend to the Courgettes to heat through but without stirring in

complete protein 19.9g
saturated fats 11.6g

Beano Plato with Squash and Tat Soi

single portion

187.5g tinned Butter Beans
40g crunchy Peanut Butter
1 Albumen
30ml Sunflower Oil
375g Onion Squash, left over from previous cooking (5 November 2019), skin removed and each wedge sliced into four diagonally
250g Tat Soi, sliced across medium, stems and leaves separately
red chilli, sliced into slivers
ginger, sliced into matchsticks
35g Semi-hard Sheep’s Cheese eg Singleton Parlick thinly sliced

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

SQUASH (15min)
In a small frypan stirred the Squash into 15ml Sunflower Oil and fried 15min covering with a lid halfway through to make sure well cooked
At the end of cooking placed the Cheese on top to melt

TAT SOI (15min)
In medium large frypan stirred the Tat Soi stems into 15ml Sunflower Oil and fried 15min in all
10min before the end added the ginger and chilli to the stems, stirred and placed the leaves on top

complete protein 12.3g
saturated fats 13.2g
23.1g uncompleted legume protein

Beano Plato with Fennel and Asparagus

single portion

180g tinned Kidney Beans
40g toasted Pine Nuts
1 Albumen
pepper(gr)
30ml Sunflower Oil
250g Asparagus, halved longways but leaving the tip intact
garlic finely chopped
360g Fennel, sliced medium thin, stems across, bulb longways, fronds set aside
thyme twigs with leaves
30g Table Cheese

PLATO (20min)
Preheated the oven to 190°C
Prepared the Plato by mashing about a third of the Beans with a potato masher and then mixing them together with the Albumen, Pine Nuts and pepper
Made a circle of the Plato in a tin lined with parchment paper
Baked 20min

ASPARAGUS (20min)
In large frypan covered the Asparagus with 10ml Sunflower Oil and fried 20min in all
5min before the end added 5ml Sunflower Oil to the pan, put the garlic in this to blond before adding to the Asparagus

FENNEL (20min)
In medium large frypan stirred the Fennel into 15ml Sunflower Oil and fried 20min
15min before the end added the thyme branches and continued frying
10min before the end added the fronds
At the end of cooking removed the excess of thyme twigs and added the Cheese to melt a little

complete protein 20.6g
saturated fats 11.4g