Fennel, Cavolo Nero Plato Bake

individual portion

187.5g tinned Butter Beans
40g crunchy Peanut Butter
1 Albumen
pinch ground pepper
30ml Sunflower Oil
240g Fennel, sliced medium thin, stems across, bulb longways, fronds set aside
1/2 teaspoon fennel seed
1 clove garlic finely chopped
1/2 teaspoon dried sage
220g Cavolo Nero, sliced quite thinly especially where the stems are larger, parboiled 3min, cooled with cold water, left to cool a little and squeezed
pinch ground nutmeg
30g Table Cheese eg Twineham Grange, finely grated

Preheated oven to 190°C

PLATO (15min)
Prepared the Plato by mixing together the first three ingredients and about 15ml water
Spread the Plato on 21x16x6cm glass oven dish fully lined with parchment paper
Baked 15min

FENNEL (15min)
In small frypan fried the Fennel in 15ml Sunflower Oil for 15min
10min before the end added the fennel seed and fronds
5min before the end added 5ml Sunflower Oil and let the garlic blond in this before stirring into the Fennel
also stirred in the sage

CAVOLO NERO (15min)
In medium large frypan fried the Cavolo Nero in 10ml Sunflower Oil for 15min
about 8min before the end stirred in the nutmeg
At the end of cooking lightly mixed in the Cheese just before putting on the Plato

PLATO BAKE (15min)
Spread the Cavolo Nero over the Plato
Covered the Cavolo Nero with the Fennel
Baked another 15min at the same temperature

complete protein 14.6g
saturated fats 12.9g
uncompleted legume protein 23.1g