Beano Plato with Green Beans and Tomatoes

single portion

Plato is first three ingredients mixed together
195g tinned Kidney Beans
40g toasted flaked Almonds
1 Albumen, lightly whisked
45ml Sunflower Oil
200g Green beans, parboiled 10min
300g baby Tomatoes, halved
100g white Onion, sliced thinnish
garlic, chopped
pepper
parsley chopped
30g Table Cheese, finely grated

PLATO (20min)
Preheated oven to 180C
Placed Plato in metal oven dish, lined with parchment paper and baked 20min.

MIXED VEGETABLES (20min)
In large frypan stirred 15ml Sunflower Oil into the Onion and started to fry
17min before the end added the Green Beans to another 15ml Sunflower Oil and fried separately.
15min before the end added another 15ml Sunflower Oil to the pan and fried the Tomatoes in this. Gradually stirring all the vegetables together
5min before the end added a small amount of Oil left in the spoon to the pan to blond the garlic before mixing into the rest.
3min before the end stirred in the parsley
At the end mixed in the Cheese.

complete protein 23g
saturated fats 13g