187.5g tinned Butter beans
40g crunchy Peanut butter
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
preheated oven to 190°C
prepared Plato by mixing first three ingredients together
placed the Plato into metal oven dish lined with parchment paper
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.
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
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