Beano Plato with Asparagus and Carrot

single portion

180g tinned Kidney beans
40g roasted chopped Hazelnuts
1 Albumen, lightly whisked
30ml Sunflower Oil
300g Carrots, cut into sticklets
ginger cut into matchsticks
chilli cut into thin slivers
450g Asparagus, trimmed and halved longways not including the tip
half a sachet of saffron, ground
90g Philadelphia Light
some coriander leaves

PLATO (20min)
preheated the oven to 190°C
prepared the Plato by mixing the first three ingredients together
placed the Plato on a metal oven dish lined with parchment paper
baked 20min

CARROTS (20min)
In small frypan stirred the Carrots, ginger and 15ml Sunflower Oil together and fried 20min
10min before the end added the chilli

In medium large frypan stirred the Asparagus, saffron and 15ml Sunflower Oil together and fried 20min
2min before the end poured the Sauce below on the Asparagus to heat through without stirring

SAUCE (4min)
Placed the Philadelphia and coriander leaves in a jug
4min before the end of cooking above added some well cooked pieces of Asparagus, a few pieces of Carrot, about 30ml hot water and blended with a hand blender

complete protein 17.5g
saturated fats 11.9g

Tue 15 – Mon 21 Oct

TUE 15
Kidney beans, Albumen, Hazelnuts
Asparagus, Carrots, ginger, chilli, saffron
Philadelphia Light

WED 16
Lentils, Almonds, Albumen
Mushrooms, Spinach, Onions, star anise, ginger, Szechuan pepper, cinnamon, garlic, chilli
Wensleydale Cheese

THU 17
Butter Beans, Peanut butter, Albumen
Carrot, Spring Greens, ginger, cloves, chilli, parsley

FRI 18
Lentils, Hazelnuts, Albumen
Spinach, Onion, Fennel, garlic, mixed herbs, nutmeg, pepper
Table Cheese

SAT 19
Butter Beans, Peanut Butter, Albumen, pepper
Green Beans, Tomato, Onion, marjoram, sage, garlic, celery

SUN 20
Kidney beans, Hazelnuts, Albumen
Fennel, Spring Greens, dill, nutmeg, pepper
Philadelphia Light

MON 21
Lentils, Almonds, Albumen
Carrots, Green Beans, cumin, coriander, fenugreek, chilli, ginger, garlic
Table Cheese

W 149 abcd

Sable round brushes, colours and paper:
n.7 Perylene Green (unused)
n.3 Jadeite Genuine (unused)
n.6 Rhodonite Genuine
Watercolour paper NOT 280gsm 38 x 28cm

Beano Plato with Tomato and Fennel

single portion

187.5g tinned Butter beans
40g crunchy Peanut butter
1 Albumen
30ml Sunflower Oil
300g baby Tomatoes, halved
red chilli, chopped
flat leaf parsley, chopped
30g Wensleydale Cheese, sliced thinnish or crumbled
350g Fennel, sliced thinnish, stem across, bulb longways, fronds set aside
chinese spice (see favourite spice mixes)
5-15ml Soy Sauce
garlic chopped fine
red chilli chopped

PLATO (20min)
preheated oven to 190°C
prepared Plato by mixing first three ingredients together
placed the Plato into metal oven dish lined with parchment paper
baked 20min

FENNEL (20min)
In medium large frypan, before cooking heated the chinese spices a minute. When ready to start cooking stirred in the Fennel, also stirred in 15ml Sunflower Oil and fried 20min adding the fronds about half-way through.

SAUCE (15min)
In small non-stick pan with 5ml Sunflower Oil, blonded the garlic a little, then added the chilli, heated through and then added about 60ml hot water. Continued cooking to condense the flavours a little.
5min before the end added about 15ml Soy Sauce ending with a light syrup consistency

TOMATOES (10min)
In small frypan with 10ml Sunflower Oil, stirred in the Tomatoes and chilli and fried 10min in all.
3min before the end added the parsley
At the end of cooking added the Cheese

complete protein ~12.1g (plus Soy Sauce)
saturated fats 12.6g
and 23.1g uncompleted legume protein