Double Plato: first three ingredients mixed together
140g Puy Lentils, cooked 20min
80g roasted, chopped, Hazelnuts
2 Albumen, lightly whisked
30ml Sunflower Oil
140g purple sprouting Broccoli, separated florets and leaves then left whole, halved or quartered stems longways depending on size
190g red Onions, sliced medium wide
190g baby Tomatoes, halved
nutmeg (gr) pepper (gr)
30g Table Cheese, finely grated
preheated oven to 200C (Mark6) placed Plato into oven dish lined with parchment paper, drizzled with about 7.5ml Sunflower Oil and baked 20min. Used half and set half aside. TO REHEAT the Plato set aside: preheated the oven to 180C (Mark4) turned Plato over, drizzled about 7.5ml Sunflower Oil on top and heated 20min.
BROCCOLI (20min) ONION (20min) TOMATO (15min) edited
In large frypan mixed the Onion with about 7.5ml Sunflower Oil, also the Broccoli stems with the same amount of Oil, placed the florets and leaves on top and sprinkled on the spices. Fried both 20min. Added about 7.5ml Sunflower Oil to the pan and fried the Tomatoes in that for 15min keeping the three separate. Added 30ml hot water to the Broccoli midway through and again towards the end of cooking, as required. When ready placed the Cheese on the Tomato.
Complete protein 20.6g
Saturated fats 11.3g