Onion Courgette Beano Filo Bake

individual portion

187.5g tinned Butter Beans
40g toasted flaked Almonds
2 Albumen
2 sheets Filo Pastry
30ml Sunflower Oil
30g Cheddar Cheese (some Charmer) finely grated or crumbled
400g Courgettes, cut into medium lengths, halved and sliced medium thin
260g Onion, sliced fairly thin
2 cloves garlic finely chopped
a nutmeg sized piece of chilli sliced in slivers without seeds and membrane to reduce heat
1/2 teaspoon tarragon
pinch ground pepper

Pre-heated oven to 190°C

BEANO FILO (15min)
Stirred the Almonds, Beans and ground pepper into the Albumen and left a while to absorb the Albumen
Immediately before baking placed the two sheets of Filo onto 21x16x6cm glass oven dish fully lined with parchment paper and spread the Bean mixture on top
Baked 15min

COURGETTES (15min)
In medium large frypan fried the Courgettes in 15ml Sunflower Oil for 15min
6min before the end added the tarragon
At the end of cooking immediately before baking stirred in the Cheese

ONIONS (15min)
In small frypan fried the Onions in 10ml Sunflower Oil for 15min
10min before the end stirred in 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 added a spoonful or so to a jug with an Albumen and blended with hand blender
Stirred in the rest of the Onions

FILO BAKE (20min)
Spread the Courgettes on the Beans
Spread the Onions on the Courgettes
Baked 20min

complete protein 28.9g
saturated fats 11.7g