Lentil Plato with Onion, Fennel and Courgettes

single portion
though not comparable, the idea of the orange peel and marmalade is from Elizabeth David’s Duck à l’orange which uses the peel and orange liqueur

70g Puy Lentils cooked 20min
40g roasted chopped Hazelnuts
1 Albumen lightly whisked
Filo Pastry, for three layers over the base, 1.5 sheets
45ml Sunflower Oil
Orange, some peel only, sliced extremely thin, with as little pith as possible, then sliced into very thin slivers and boiled 15min
120g Onion, sliced medium thin
nutmeg(gr) pepper(gr) ground cinnamon
15ml Orange marmalade eg St Dalfour Thick Cut Orange
300g Courgettes, sliced into medium long chunks
Sage leaves, whole, without the stems (probably better fried separately beforehand and added at the end)
garlic finely chopped
350g Fennel sliced thinnish, stems across, bulb longways, chopped fronds set aside
fennel seed
90g Philadelphia Light

PLATO (20min)
Preheated the oven to 180°C
Prepared the Plato by mixing together the first three ingredients
Cut the Filo into three half sheets to make three squares
With a pastry brush covered each square lightly in Sunflower Oil (15ml) and placed one on the other in a 20cm tin lined with parchment paper
Placed the Plato in a circle on top of the Filo base with the edges like a flower petal (the ‘petals’ were too crispy to eat, so probably better to scrunch them or fold them under)
Baked 25min

ONION (20min) COURGETTE (20min)
In large frypan added about 7.5ml Sunflower Oil to the Onion and 7.5ml Sunflower Oil to the Courgettes and fried both 20min in all
15min before the end added the ground spices to the Onion
10min before the end added the sage leaves to the Courgettes (see above) and some of the Orange peel to the Onion
5min before the end added 5ml Sunflower Oil to the pan to blond the garlic in before mixing into the Courgettes
1min before the end stirred 15ml Orange marmalade into the Onion

FENNEL (20min)
In medium large frypan stirred 10ml Sunflower Oil and the Fennel together and fried 20min in all
15min before the end added the fennel seed to the Fennel
10min before the end added the fronds
4min before the end added some of the Fennel in a jug with the Philadelphia and blended with a hand blender
2min before the end lightly stirred the flavoured Cheese into the Fennel to warm through

Served the ‘Onion à l’orange’ on the Plato

complete protein 17.5g
saturated fats 13.7g