Beano Plato with Carrots, or Salad, and Chard

Double Plato: first three ingredients mixed together
390g tinned Kidney beans
80g toasted, flaked Almonds
2 Albumen, lightly whisked
30ml Sunflower Oil
*300g Carrots, sliced into medium rounds or 100g baby leaf and herb Salad and 100g baby Tomatoes sliced medium thin
125g Chard, stems sliced thin longways, leaves large
garlic, chopped fine
35g Sheep Cheese eg Singleton’s Parlick sliced thinnish

PLATO (24min)
Preheated oven to 200C (Mark 6) placed Plato into oven dish (15 x 21 x 6cm) lined with parchment paper, drizzled on about 5ml Sunflower Oil and baked 24min.

CARROTS (20min) CHARD (15min)
In large frypan mixed the Carrots with 15ml Sunflower Oil and fried 20min in all. After 5mins added a little less than 10ml Sunflower Oil to the pan, placed the Chard stems into that with the leaves on top and fried 15min in all. In the last 4mins added some Oil left in the spoon to the pan and put the garlic into that to blond before stirring into the Carrots. At the end of cooking time placed the Cheese on the Carrots.

Complete protein 20.7g
Saturated fats 11g

SALAD
*replaced the Carrots with the Salad and Tomatoes
Used the pre-cooked Plato above

Cooked the Chard in 15ml Sunflower Oil for 10mins adding the garlic to the pan for the last 2mins.

Mixed the Tomatoes, 15ml Sunflower Oil and the Salad together. Sliced or crumbled the pre-cooked Plato. Stirred the Plato, the Cheese, Chard and garlic into the Salad.