Chico Plato with Carrots and Courgettes

single portion
and elements of Pesto

195g tinned Chickpeas
30g Table Cheese
1 Albumen lightly whisked
nutmeg(gr) pepper(gr)
30ml Sunflower Oil
300g Courgettes sliced into medium thin rounds
lots of fresh basil
garlic, partly chopped
squeeze of lemon
240g Carrots cut into medium long chunks
40g roasted Pine Nuts
chilli, roughly chopped

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

In medium large frypan fried the Courgettes in 10ml Sunflower Oil for 20min
In a jug blended the basil, garlic, 5ml Sunflower Oil and the squeeze of lemon with hand blender and added this mixture to the Courgettes at the end of cooking also drizzled another 5ml Sunflower Oil

In small frypan fried the Carrots in 10ml Sunflower Oil for 20min
In mini-chopper chopped the Pine Nuts and then the chilli
2min before the end of cooking added the Pine Nut mixture to the Carrots

complete protein20.6g
saturated fats 11.7g
5.6g uncompleted Legume protein