Beano Plato, Pak Choi and Crispy Fried Carrots

double portion
Plato: first three ingredients mixed together:
360g tinned Kidney Beans
80g roasted chopped Hazelnuts
2 Albumen, lightly whisked
60ml Sunflower Oil
450g Carrots, sliced into long chunks
nutmeg(gr), pepper(gr), ground cinnamon
550g Pak Choi, bulb sliced medium thin longways, leaved wide
garlic, finely chopped
60g Wensleydale (30g of it Sheep’s Cheese) sliced thinnish

PLATO (25min)
Preheated oven to 200C (Mark 6), spooned the Plato into oven dish lined with parchment paper, sprinkled 20ml Sunflower Oil over the top and baked 25min in all, lowering the heat to Mark 4 about halfway through and putting on lower shelf.

CARROTS (25min)
In large frypan stirred the Carrots, nutmeg and pepper into 20ml Sunflower Oil and sprinkled on the cinnamon. Fried 25min in all.

PAK CHOI (20min)
In another large frypan stirred the Pak Choi bulbs into about 15ml Sunflower Oil and fried 20min in all
15min before the end placed the leaves on top of the stems and gradually stirred
5min before the end placed the remaining 5ml Sunflower Oil in the pan with the garlic to blond a little before stirring into the Pak Choi
At the end of cooking stirred the Cheese into the Pak Choi to melt a little

Complete protein 17.3
Saturated fat 10.7