Spinach Tomato Beano Plato Filo Bake

individual portion

180g tinned Kidney Beans
40g roasted chopped Hazelnuts
1 Albumen
2 sheets Filo Pastry
30g Table Cheese eg Waitrose Vegetarian Italian Hard Cheese – finely grated
30ml Sunflower Oil
300g frozen Spinach, thawed and squeezed
270g Golden Baby Tomatoes, halved
80g Onion chopped by slicing one way then the other
1/4 red chilli sliced into slivers, without seeds and membrane to reduce heat
1 clove garlic, finely chopped

Pre-heated the oven to 190°C

PLATO (15min)
Prepared Plato by stirring together the first three ingredients and left till ready to bake to absorb the Albumen
Placed the Filo sheets (folded to just wider than the dish) in 21x16x6cm fairly thick oven dish fully lined with parchment paper
Spread the Plato on the Filo
Baked 15min

SPINACH (15min)
In small frypan fried the Spinach in 15ml Sunflower Oil for 15min
8min before the end of cooking stirred in the ground spices
After cooking and cooling a little, stirred in the Cheese

TOMATOES (10min) ONIONS (15min)
In medium large frypan fried the Onions in about 10ml Sunflower Oil for 15min
10min before the end added 5ml Sunflower Oil to the pan and fried the Tomatoes in this
Also added the chilli to the Onion
6min before the end added the garlic to the pan to blond a little before stirring into the Onions
At the end of cooking stirred everything together

FILO BAKE (10min)
Spread the Spinach onto the Beans
Spread the Tomatoes as evenly as possible over the Spinach
Baked 10min

complete protein 24.2g
saturated fats 11.56g
uncompleted legume protein 3.9g