Courgette Mushroom Onion Bean Plato Bake

individual portion

187.5g tinned Butter Beans
40g roasted chopped Hazelnuts
1 Albumen
30g Table Cheese finely grated
30ml Sunflower Oil
1 handful dry Mushrooms eg Porcini, soaked 30min in hot water, then sliced quite thinly
350g Courgettes sliced into chunky matchsticks
250g Onions sliced medium thin
1 pinch each ground nutmeg and pepper

Pre-heated oven to 190°C

PLATO (12MIN)
Prepared Plato by mixing together the Albumen, Hazelnuts and Beans
Spread the Plato on 21x16x6cm thick oven dish fully lined with parchment paper
Baked 12min

COURGETTES and MUSHROOMS (12min)
In medium large frypan fried the Courgettes and Mushrooms in 15ml Sunflower Oil for 12 min

ONIONS (12min)
In small frypan fried the Onions in 15ml Sunflower Oil for 12min
5min before the end added the ground spices
After cooking stirred into the Courgette mix

PLATO BAKE (about 10min)
Spread the Courgette mixture over the Plato
Covered with the grated Cheese
Baked 10min or so

complete protein 20.6g
saturated fats 11.4g
uncompleted legume protein 5.3g