187.5g tinned Butter Beans
40g crunchy Peanut Butter
30ml Sunflower Oil
200g Carrots, sliced medium thin
curry powder (see favourite spice mixes)
300g Chard, stems sliced like celery, leaves thinnish
garam masala (see favourite spice mixes)
garlic chopped finely
flat leaf parsley roughly chopped
30g Emmenthal slices torn into squares
preheated oven to 190°C
prepared the Plato by mixing the first three ingredients together
placed Plato in metal oven dish lined with parchment paper
In small frypan, dry roasted for a minute the Curry powder before cooking.
Stirred the Carrots into the spices and mixed in 15ml Sunflower Oil.
In medium large frypan, dry roasted the garam masala for a minute before cooking.
Stirred the stems of the Chard into the spices with 10ml Sunflower Oil.
Fried 15min in all.
10min before the end added the leaves
5min before the end added 5ml Sunflower Oil to the pan to blond the garlic in before stirring into the Chard.
2min before the end stirred in the parsley
At the end of cooking stirred in the Emmenthal to melt a little
complete protein 13.4g
saturated fats 12.5g