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