Broccoli Onion Pea Beano Plato Bake

individual portion

195g tinned Kidney Beans
40g toasted flaked Almonds
2 Albumen
30g Cheddar Cheese, eg Extra Mature (6), shavings
30ml Sunflower Oil
260g Onions sliced medium thin
200g Tenderstem Broccoli, halved longways and sliced thinner longways leaving some thin stem on the florets
100g frozen Peas, boiled 3min
2 cloves garlic finely chopped
1 large pinch ground pepper
1 pinch ground nutmeg

Pre-heated oven to 180°C

PLATO (12min)
Prepared Plato by stirring together 1 Albumen, Almonds and Kidney Beans
Just before cooking placed the Plato in 22cm square thick oven dish fully lined with parchment paper
Baked 12min

ONIONS (10min) PEAS (1min)
In small frypan fried the Onions in 12ml Sunflower Oil for 10min
5min before the end added 4ml Sunflower Oil to the pan and let the garlic blond in this before stirring into the Onions
1min before the end stirred in the Peas to warm

BROCCOLI (10min)
In medium large frypan fried the Broccoli stems without florets in 10ml Sunflower Oil for 10min
8min before the end added the florets
5min before the end added 4ml Sunflower Oil and the ground spices

PLATO BAKE (15min)
After the above cooking
Transferred a tablespoon or so of the Onion/Pea mixture to a jug with 1 Albumen, blended with hand-blender, added the remaining mixture and blended until mostly mashed
Spread the Onion/Pea mash on the Plato
Covered with the Broccoli
Topped with Cheese
Baked 15min

complete protein 28g
saturated fats 12.1g
uncompleted legume protein 11.9g

Tue 03.03 – Mon 09.03

TUE 3
Kidney Beans, Almonds, Albumen
Onions, Peas, Albumen, garlic
Broccoli, nutmeg, pepper; Cheddar Cheese

WED 4
Butter Beans, Pine Nuts, Albumen
Fennel, Albumen, fennel seed
Asparagus, basil, garlic; Table Cheese

THU 5
Kidney Beans, Albumen, Filo Pastry, Semolina, pepper
Mushrooms, Celeriac, garlic,
chives, Philadelphia Light

FRI 6
Butter Beans, Hazelnuts, Albumen
Courgettes, Onion, dry Mushrooms, Albumen, nutmeg, pepper
Table Cheese

SAT 7
Lentils, Almonds, Albumen
Celeriac, garlic, Leeks, mixed herbs
Cheddar Cheese

SUN 8
n/a

MON 9
Lentils, Hazelnuts, Albumen
Tomatoes, chilli powder, garlic granules, mixed herbs
Celeriac, Philadelphia Light

W 280 abcd


Sable round brushes, colours and paper:
n.10 Raw Umber (unused)
n.8 Permanent Magenta
n.9 Indanthrene Blue
Watercolour paper NOT 280gsm 38 x 28cm

additional exercise using all materials above:

20200303

planning
n.10
God’s worlds perhaps
round circles perhaps
in Raw Umber symbolizing Earth
perhaps
not shapes
not wide lines
thin lines perhaps

n.8
ocean of delight perhaps
vast expanse, no
light perhaps
triangle outlines perhaps
in Permanent Magenta indicating solidity
large outlines perhaps

n.9
rainbow perhaps
lines adjacent to one another perhaps
in Indanthrene Blue, Twilight
two lines, no
lots of lines, spaced out perhaps
staying at the same distance, no
interweaving, no
variable perhaps

summary
thin round circles in Raw Umber in 10
wide triangle outlines in Magenta in 8
adjacent lines in Blue in 9
perhaps