Beano Plato with Fennel and Chard

single portion

187.5g tinned Butter Beans
40g crunchy Peanut Butter
1 Albumen
30ml Sunflower Oil
350g Fennel, bulb sliced thinnish longways, any fronds set aside
garlic finely chopped
30g Wensleydale Cheese
250g Rainbow Chard, stems cut across like celery, leaves medium wide
dill sliced wide

PLATO (20min)
Preheated the oven to 190°C
Prepared Plato by mixing together the first three ingredients
Placed Plato in a 20cm metal oven dish lined with parchment paper
Baked 20min

FENNEL (20min)
In medium large frypan stirred 15ml Sunflower Oil into the Fennel and fried 20min in all
10min aprox. before the end added any fronds to the Fennel
7min before the end added 5ml Sunflower Oil to the pan to blond the garlic in before stirring into the Fennel
At the end of cooking put the Cheese on the Fennel and stirred in to melt a little.

CHARD (15min)
In large frypan stirred 10ml Sunflower Oil into the Chard stems and fried 15min in all
10min before the end placed the leaves on top and continued to fry
2-3min before the end stirred in the dill

complete protein 12.1g
saturated fats 12.6g
uncompleted legume protein 23.1g

Tue 22 – Mon 28 Oct

TUE 22
Butter Beans, Peanut Butter, Albumen
R.Chard, Fennel, garlic, dill
Wensleydale

WED 23
Lentils, Hazelnuts, Albumen
Courgettes, Carrots, fennel seed, ginger, cloves
Emmenthal Cheese

THU 24
Butter Beans, Peanut Butter, Albumen
Pak Choi, Fennel, marjoram, sage, celery seed, garlic powder, saffron
Table Cheese

FRI 25
Kidney Beans, Almonds, Albumen
Asparagus, Carrots, cucumber, chives
Philadelphia Light

SAT 26
Kidney Beans, Peanut Butter, Albumen
Tomatoes, Fennel, garlic, mixed herbs
Wensleydale Cheese

SUN 27
Lentils, Almonds, Albumen
Mushrooms, Onion, Spinach, tarragon, nutmeg, pepper, cinnamon
Philadelphia Light

MON 28
Lentils, Hazelnuts, Albumen
Chicory, T/S Broccoli, basil, pepper
Wensleydale Cheese

W 156 abcd


Sable round brushes, colours and paper:
n.3 Jadeite Genuine
n.7 Mayan Blue Genuine
n.10 Lapis Lazuli Genuine
Watercolour paper NOT 280gsm 38 x 28cm