Chickpea Parcels, Pesto, Asparagus, Courgettes

single portion

195g tinned Chickpeas
200g Baby Tomatoes, sliced thinnish
1 Albumen
pepper
2 sheets Filo Pastry, halved
30ml Sunflower Oil
200g Courgette, sliced thinnish
120g Asparagus, halved longways leaving the tip whole
lemon peel slivers, frozen and thawed (previously parboiled 15min)
25g Basil
garlic
40g toasted Pine Nuts, ground in mini chopper
30g Table Cheese, finely grated

CHICKPEA PARCELS (10min and 20min)
First fried the Tomatoes in small frypan with 7.5ml Sunflower Oil for 10min and seasoned with pepper
After cooking, added the Chickpeas and when cool thoroughly stirred in the Albumen
Preheated oven to 190°C
Folded one of the half-sheets of Filo to make a square and heaped a quarter of the Chickpea mixture into it without closing entirely.
Placed in 20cm tin lined with parchment paper
Repeated the same with the other three pieces of Filo
Drizzled over 5ml Sunflower Oil
Baked 20min

PESTO
In a jug added 7.5ml Sunflower Oil, the Basil and the garlic, both made a little smaller
Blended with hand blender
Added the chopped Pine Nuts and blended again
Added the Table Cheese and blended till a thick smooth paste

COURGETTES (20min) ASPARAGUS (15min)
In medium large frypan fried the Courgettes in 10ml Sunflower Oil for 20min
15min before the end added the Asparagus, separately
5min before the end added the lemon peel to the Asparagus
At the end of cooking placed the Basil Pesto into the pan to heat a little and slightly mixed into the Courgettes.

complete protein 24.2g
saturated fats 11.9g
5g uncompleted legume protein