Fennel Courgette Beano Plato Bake

individual portion

180g tinned Kidney Beans
40g crunchy Peanut Butter
2 Albumen
30g Cheddar Cheese coarsely grated
30ml Sunflower Oil
400g Courgettes cut into matchsticks
260g Fennel roughly chopped fronds set aside
1.5 teaspoon mixed herbs
pinch ground pepper

Pre-heated the oven to 190°C

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

In medium large frypan fried the Courgettes in 15ml Sunflower Oil for 15min
10min before the end added the mixed herbs

FENNEL (15min)
In small frypan fried the Fennel in 15ml Sunflower Oil for 15min
5min before the end added the fronds

PLATO BAKE (15min)
Transferred about 1/5 of the slightly cooled Courgettes into a jug with 1 Albumen and blended with a hand blender
Stirred together the remaining Courgettes and Fennel and gradually stirred these into the blended Courgette mixture
Spread this mixture over the Beans
Covered with the Cheese
Baked 15min still at 190°C

complete protein 17.6g
saturated fats 13.2g
uncompleted legume protein 25.3g