Chard Spinach Beano Plato Bake

individual portion
prepared in advance up to Plato Bake

195g tinned Kidney Beans
40g crunchy Peanut Butter
1 Albumen
30g Cheddar Cheese
30ml Sunflower Oil
300g frozen whole leaf Spinach, thawed and squeezed
220g Swiss Rainbow Chard, stems cut into medium squares, leaves sliced thin
2 cloves garlic, finely chopped
2 large pinches each of ground nutmeg and pepper

Pre-heated oven to 190°C

PLATO (10min)
Prepared the Plato by mixing together the first three ingredients
Immediately before baking spread the Plato on 21x16x6cm thick oven dish fully lined with parchment paper
Baked 10min
Lifted paper out of dish to cool quickly
then covered and placed in fridge

CHARD (10min)
In medium large frypan fried the stems of the Chard in 10ml Sunflower Oil for 10min
8min before the end added the leaves
5min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Chard
After cooking, keeping leaves and stems separate, transferred to small pan with Spinach to cool

SPINACH (10min)
In small frypan fried the Spinach in 15ml Sunflower Oil for 10min
5min or so before the end added the ground spices
After cooking, cooled with the Chard, covered with lid and placed in fridge together with grated Cheese wrapped in cling film

– – – – – – prepared ahead up to this point – – – – – – – – – – –

PLATO BAKE (15min)
Placed the Plato in the oven while heating to 190°C
and warmed the Spinach and Chard in the small pan till oven is ready
then set the Chard aside and added the Cheese to the Spinach
Spread the Spinach on the Plato
Spread the Chard on the Spinach, leaves first, stems on top to protect leaves
Baked 15min

complete protein 12.6g
saturated fats 13.8g
uncompleted legume protein 26.4g