Chico Plato with Onions Spinach and Tomatoes

Double Plato: first three ingredients mixed together
390g tinned Chickpeas
80g roasted chopped Hazelnuts
2 Albumen, lightly whisked
30ml Sunflower Oil
220g red Onion, sliced thinnish
300g frozen Spinach, thawed and squeezed
130g baby Tomatoes, halved
nutmeg(gr) pepper(gr)
mixed herbs
30g Table Cheese, grated fine

PLATO (25min)
Pre-heated oven to 200C (Mark 6). Placed the Plato in oven dish lined with parchment paper and baked 25min. Used one half on this occasion.

ONION (20min) SPINACH (20min) TOMATO (10min)
In large frypan, stirred the Spinach into about 10ml Sunflower Oil and sprinkled on the ground spices, stirred the Onion into about 10ml Sunflower Oil and fried both 20min in all. Added about 10ml Sunflower Oil to the pan and fried the Tomatoes and mixed herbs in that for the last 10min. At the end of cooking added the Cheese on the Tomatoes.

Complete protein 20.2g
Saturated fats 11.7g

Note: no Oil was added to the Plato, so sprinkled on a little water on the remaining half before wrapping in parchment paper and covering in cling film, to prevent it being too dry on re-heating.
REHEATING: sprinkled some more water on the Plato, turned over and drizzled on about 5ml Sunflower Oil before warming in an oven preheated to 180C for 20min, then piled on the vegetables a little like a three season pizza. The vegetables were cooked as above except that the Tomatoes were mixed with only 5ml Sunflower Oil.