180g tinned Kidney Beans
40g roasted chopped Hazelnuts
1 Albumen, lightly whisked
30ml Sunflower Oil
350g Fennel, sliced thinnish, stems across, bulb longways, fronds set aside
dill, medium sliced
275g Spring Greens, stems sliced very thin, leaves rolled into tight cigars and sliced thinly, core quartered
90g Philadelphia Light
Preheated oven to 190°C
Prepared Plato by mixing together the first three ingredients
Placed Plato on metal oven dish lined with parchment paper
In medium large frypan stirred 15ml Sunflower Oil into the Fennel and fried 20min in all
10min before the end added the fronds
5min before the end transferred the Fennel to the large frypan with the Greens.
3min before the end poured the Cheese into this pan to heat through
SPRING GREENS (20min)
In large frypan stirred the stems and core of the Greens into 15ml Sunflower Oil and started to fry
15min before the end added the leaves, nutmeg and pepper to the pan, keeping the stems/core slightly separate.
5min before the end removed the stems/core and placed in a jug with the Cheese, nutmeg, pepper and 60ml hot water – blended with a hand blender then poured into the medium pan above
Continued to fry the Fennel and Green leaves in this pan, adding the dill to the Fennel for the last 2min.
complete protein 17.5g
saturated fats 11.9g