Beano Plato with Fennel and Fresh Greens, curried

single portion

195g tinned Kidney Beans
40g roasted chopped Hazelnuts
1 Albumen lightly whisked
30ml Sunflower Oil
300g Fresh Greens, parboiled, stems first 2min alone then added the leaves, sliced thinnish, brought back to the boil and boiled 1min. Stopped the cooking with cold water, drained and squeezed the leaves. Sliced the cooked stems quite thin
coriander(gr) pepper(gr) garlic powder
360g Fennel, sliced thinnish stems across, bulb longways, fronds set aside
fenugreek(g) cumin(gr) chilli powder
90g Philadelphia Light

PLATO (20min)
Preheated oven to 190°C
Prepared the Plato by mixing together the first three ingredients
Made a small circle of the Plato in 20cm tin 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 before the end added the fronds and the coriander, pepper and garlic powder
4min before the end in a jug blended, with a hand blender, the Philadelphia with some of the Fennel to soften, using a few pieces of the stem and well cooked bits
2min before the end added the blended Philadelphia to the Fennel and stirred in a little

In large frypan with 15ml Sunflower Oil fried the stems of the Fresh Greens 15min in all
10min before the end stirred in the leaves and the coriander, garlic and pepper

complete protein 17.5g
saturated fats 11.9g