187.5g tinned Butter beans
1 Albumen, taken from 1 hard-boiled egg and chopped
30g Table Cheese, finely grated
30ml Sunflower Oil
400g Courgettes, sliced into medium chunks (this is double the amount originally intended)
40g crunchy Peanut butter
100g frozen Peas, parboiled 3min
10g tarragon, stems chopped fine, leaves roughly chopped
132.5g Mixed Salad
BUTTER BEANS (13mins)
Pre-heated oven to 200C (Mark6). Mixed 7.5ml Sunflower Oil into the beans, then the Albumen and some of the Cheese. Placed this into oven dish (14cm round) lined with parchment paper and placed most of the Cheese on top. Baked 13min.
In large frypan mixed 7.5ml Sunflower Oil into the Courgettes and fried 15min in all. In the last 5min mixed in the Peanut butter. Added 30ml hot water towards the end.
PEA SALAD (10min)
In another large frypan with 15ml Sunflower Oil, fried the Peas and the tarragon stems for 10min. Added the leaves in the last 5min. After cooking mixed in the Salad to absorb the Oil and wilt a little.
Complete protein 14.6g
Saturated fats 13.8g
uncompleted Legume protein 28.8g
ANOTHER TIME slightly different method
ingredients same as above except:
200g Courgettes instead of 400g
BUTTER BEANS (13min)
Preheated oven to 220C (Mark6). Mixed beans with 7.5ml Sunflower Oil, the Albumen and a little of the Cheese. Placed this into an oven dish (14cm round) lined with parchment paper, covered in the rest of the Cheese and baked 13min.
In a small pan with lid, mixed the Courgettes into 15ml Sunflower Oil, fried 15min in all, with cover to keep moisture in. Added the Peanut butter 5mins before the end
PEA SALAD (10min)
In large frypan, stirred the Peas and the stems of tarragon into 7.5ml Sunflower Oil. Fried 10min in all. Added the tarragon leaves 5min before the end. At the end of cooking stirred in the Salad to coat with the Oil and wilt a little, also squeezed on some lemon to dress.