Broccoli Carrot Beano Plato Bake

individual portion
very spicy with these amounts of chilli and ginger

195g tinned Kidney Beans
40g toasted flaked Almonds
1 Albumen
90g Philadelphia Light
30ml Sunflower Oil
300g Carrots sliced medium thin
200g Tenderstem Broccoli halved longways and sliced into thinnish segments keeping the ones with florets thinner and separate
1 small chilli sliced into long slivers without seeds or membrane to reduce heat
2 large garlic cloves finely chopped
very large slice of ginger finely chopped

Pre-heated oven to 190°C

PLATO (14min)
Prepared the Plato by stirring together the first three ingredients and left in bowl till ready to cook
Spread the Plato on 21x16x6cm thick oven dish fully lined with parchment paper
Baked 14min

BROCCOLI (15min)
In medium large frypan fried the Broccoli stems in 10ml Sunflower Oil for 15min
12min before the end added the rest with florets
10min before the end stirred in the chillies
6min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Broccoli
2min before the end added the Cheese to the pan and 30ml hot water to soften it before stirring in only lightly with the Broccoli

CARROTS (15min)
In small frypan fried the Carrots in 10ml Sunflower Oil for 15min
6min before the end added 5ml Sunflower Oil to the pan and let the ginger colour in this a little before stirring into the Carrots

PLATO BAKE (10min)
After the cooking, transferred the Carrots into a jug and blended with hand-blender till more or less smooth
Spread the Carrot puree on the Plato
Covered with the Broccoli
Baked 10min

completed protein 19.9g
saturated fats 11.7g
uncompleted legume protein 6.2g