Chico Plato with Onions, Spinach and Tomato

single portion, edited for preference
Plato first three ingredients mixed together
195g tinned Chickpeas
40g roasted chopped Hazelnuts
1 Albumen lightly whisked
45ml Sunflower Oil
200g frozen Spinach thawed and squeezed
150g red Onions sliced roughly thin
500g baby Tomatoes, halved
nutmeg(gr) pepper(gr) ground cinnamon
garlic chopped
mixed herbs
30g Table Cheese, finely grated

PLATO (20min)
Preheated oven to 180C (Mark 4)
Placed Plato in metal dish lined with parchment paper and drizzled on 5ml Sunflower Oil. Baked 20min.

ONION (20min) SPINACH (20min) TOMATO (14min)
In large frypan, mixed the Onion, ground spices and 10ml Sunflower Oil. Also mixed the Spinach with 15ml Sunflower Oil and fried both 20min in all.
14min before the end added almost all of 10ml Sunflower Oil to the pan and fried the Tomatoes and mixed herbs in this.
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Spinach.
At the end added the Cheese to the Tomatoes

Complete protein 20.6
Saturated fats 13.2