Courgette Plato Tart

individual portion

180g tinned Kidney Beans
40g toasted flaked Almonds, ground in a mini chopper
1 teaspoon almond extract
1 Albumen
30g Cheddar like Cheese eg Sussex Charmer, mostly finely grated
30ml Sunflower Oil
720g Courgettes, grated and squeezed
2 teaspoons mixed herbs
1/2 teaspoon tarragon
2 Albumen lightly whisked

Preheated oven to 190°C
In a jug blended the Kidney Beans, almond extract and 1 Albumen until pink and smooth except red skin bits, the size of the Albumen was smaller than previously and this makes the mixture less smooth
Stirred in the Cheese and Almonds
Spread out evenly in 21x16x6cm glass oven dish fully lined with parchment paper eg Bacofoil non stick baking paper, making a ridge around the edge similar to a tart shape
Baked 20min

In medium large frypan fried the Courgettes in 30ml Sunflower Oil for 20 min, I find this easier with chopsticks
6min before the end stirred in the mixed herbs and tarragon
At the end of cooking allowed to cool a little
Then stirred the Courgettes, a little at a time, into the two Albumen in a bowl
Poured this mixture over the Plato Tart Base
Baked 20min still at 190°C

complete protein31.1g
saturated fats 11.7g
uncompleted legume protein 5.1g