Courgette Onion Chico Plato Bake

individual portion

195g tinned Chickpeas
40g roasted chopped Hazelnuts
2 Albumen, 1 lightly whisked in bowl, the other in jug
30ml Sunflower Oil
250g Onions, chopped by slicing across then longways
1 clove garlic finely chopped
1/4 large chilli sliced into slivers
300g Courgettes, sliced into sticklets
1/2 teaspoon mixed herbs
1/4 teaspoon tarragon
30g Table Cheese eg Twineham Grange, finely grated

Preheated oven to 190°C

PLATO (15min)
Prepared Plato by mixing together the whisked Albumen with the Hazelnuts and Chickpeas
Spread the Plato on 21x16x6cm glass oven dish fully lined with parchment paper
Baked 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
After cooking and cooling a little, added 1/4 of the Onion to jug with 1 Albumen and blended with hand blender
Stirred in the rest of the Onions

COURGETTES (15min)
In medium large frypan fried the Courgettes in 15ml Sunflower Oil for 15min
3min before the end added the mixed herbs and tarragon

After the above are all cooked

PLATO BAKE (15min)
Spread the Onion mixture evenly over the Plato
Spread the Courgettes evenly over the Onions
Covered the Courgettes with the Cheese
Baked for 15min still at 190°C

complete protein 20.6g
saturated fats 11.8g
uncompleted legume protein 8.6g