Chicory Onion Chico Plato Bake

individual portion

195g tinned Chickpeas
40g crunchy Peanut Butter
pinch ground pepper
2 Albumen
30ml Sunflower Oil
250g Red Chicory, some core removed before and after parboiling 10min, with lemon to preserve colour, lightly squeezed and quartered
250g Sweet Onions, roughly chopped by slicing first across then longways
1/4 large chilli, sliced in thin medium segments
2 cloves garlic, finely chopped
30g Table Cheese, eg Twineham Grange, finely grated

Preheated oven to 190°C

PLATO (15min)
Prepared Plato by mixing together 1 Albumen, the pepper and the Peanut Butter then the Chickpeas
Spread the Plato evenly on 21x16x6cm glass oven dish fully lined with parchment paper
Baked 15min

CHICORY (15min)
In medium large frypan fried the Chicory in 15ml Sunflower Oil for 15min

ONIONS (15min)
In small frypan fried the Onions in 10ml Sunflower Oil for 15min
10min before the end added the chilli
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Onions
At the end of cooking allowed to cool a little then added about a third to a jug with an Albumen and blended
Stirred the rest of the Onions into the jug mixture

PLATO BAKE (15min)
Spread the Onion mixture over the Plato
Placed the Chicory in rows over the Onions
Covered with the Cheese
Baked 15min

complete protein 19.6g
saturated fats 13.2g
uncompleted legume protein 26.4g