Chico Plato with Carrots and Broccoli

single portion

195g tinned Chickpeas
40g crunchy Peanut Butter
1 Albumen
30ml Sunflower Oil
240g Tenderstem Broccoli, stems sliced across about the size of a chickpea, florets left only with thin stems or halved or more
nutmeg(gr) pepper(gr)
70g Carrot grated
pepper(gr) ground cinnamon
250g Carrots, sliced into medium thin rounds
pepper(gr) ground cinnamon
30g Cheddar Cheese eg 1.5 Cathedral City Mini Mature Cheddars

PLATO (3min and 20min)
Preheated oven to 190°C
In small frypan fried the grated Carrot in 10ml Sunflower Oil with some pepper for 3min
Prepared the Plato by mixing together the Chickpeas, keeping aside 3Tbl of them for a sauce experiment, half the Peanut Butter, the Albumen, some cinnamon and the fried grated Carrot
Made a small circle of the Plato in a 20cm tin lined with parchment paper
Baked 20min

In a jug with 3Tbl Chickpeas, about 20g of the Peanut Butter and 45ml hot water, blended with a hand blender till quite smooth
2min before the end of cooking added to the pan with the Broccoli, but did not mix in

CARROTS (20min)
Without cleaning the small frypan, added another 10ml Sunflower Oil and fried the round Carrots in this for 20min
12 min before the end added the pepper and cinnamon
At the end of cooking placed the Cheese on top

BROCCOLI (20min)
In medium large frypan fried the Broccoli stems in 10ml Sunflower Oil for 20min
12 min before the end added the florets, nutmeg and pepper to the pan, fried them separately until colouring then mixed into the stems

complete protein 12.6g
saturated fats 13.5g
26.4 uncompleted legume protein