Beano Plato with Onions, Spinach and Mushrooms

single portion

187.5g tinned Butter Beans
40g crunchy Peanut Butter
1 Albumen
30ml Sunflower Oil
240g frozen Spinach, thawed and squeezed
garlic finely chopped
30g Table Cheese finely grated
280g Chestnut Mushrooms, sliced medium thin, also the protruding stem separately
dry mushrooms soaked 20min or more and sliced medium thin, keeping the liquor
chives and parsley roughly chopped
150g red Onion sliced thinnish
nutmeg(gr) pepper(gr) ground cinnamon

PLATO (20min)
Preheated oven to 190°C
Prepared Plato by mixing together the first three ingredients
Made a small circle of the Plato in a 20cm tin lined with parchment paper
Baked 20min

MUSHROOMS (20min+) ONIONS (20min+)
In large frypan stirred about 5ml Sunflower Oil into the Onions and 10ml Sunflower Oil into the Mushrooms and fried both separately for 20min
10min before the end added the soaked mushrooms to the fresh ones and also the ground spices to the Onions
1min before the end stirred in the fresh herbs and added some of the mushroom liquor to soften the mixture, raising the heat again for just a moment if necessary to evaporate the liquid and stirring the two vegetables together

SPINACH (20min)
In small frypan stirred about 10ml Sunflower Oil into the Spinach and fried 20min
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before mixing into the Spinach
At the end of cooking placed the Cheese on the Spinach to melt placing on a warmer hob to do so

complete protein 14.6g
saturated fats 12.9g

Tue 26.11 – Mon 2.12

TUE 26
Butter Beans, Peanut Butter, Albumen
Mushrooms, Spinach, Onion, garlic, chives, parsley, nutmeg, pepper, cinnamon, dry mushrooms
Table Cheese

WED 27
Butter Beans, Peanut Butter, Albumen
Broccoli, Carrot, nutmeg, pepper, ginger, cloves
Brie

THU 28
Lentils, Hazelnuts, Albumen, filo pastry
Courgettes, Fennel, Onion, fennel seed, orange, sage leaves, nutmeg, pepper, cinnamon, garlic, orange jam
Philadelphia Light

FRI 29
Kidney Beans, Pine Nuts, Albumen
Pak Choi Tat Soi, Carrots, garlic, chilli
Sheep Cheese

SAT 30
Kidney Beans, Pine Nuts, Albumen
Tat Soi Pak Choi, Fennel, fennel seed, mixed herbs
Philadelphia Light

SUN 1
Lentils, Almonds, Albumen, Filo pastry
Tomatoes, Sweet Potato, Onion, garlic, nutmeg, pepper, cinnamon, sage leaves, orange, marmalade,
Table Cheese

MON 2
Lentils, Pine Nuts, Albumen
Spinach, Courgette, Onion, garlic, tarragon, nutmeg, pepper
Sheep Cheese

W 191 abcd


Sable round brushes, colours and paper:
n.3 Lapis Lazuli Genuine (unused)
n.5 Raw Umber
n.8 Aureolin (Cobalt Yellow)
Watercolour paper NOT 280gsm 38 x 28cm