Pak Choi Onion Bean Plato Bake

individual portion

180g tinned Kidney Beans
40g roasted chopped Hazelnuts
2 Albumen
90g Philadelphia Light
30ml Sunflower Oil
300g Onions roughly chopped by slicing while holding the Onion together and then slicing the other way
270g Pak Choi stems sliced into medium squares leaves left whole cores sliced medium thin
1 large clove garlic finely chopped
1 teaspoon mixed herbs
1/2 teaspoon tarragon
1/5 lemon

Pre-heated oven to 180°C

PLATO (10min)
Prepared Plato by stirring together 1 Albumen, Hazelnuts and Beans
Right before cooking spread the Plato onto 21x16x6cm thick oven dish fully lined with baking paper
Baked 10min

ONION (10min)
In small frypan fried the Onion in 15ml Sunflower Oil for 10min
5min before the end stirred in the herbs
After cooking still in the hot pan stirred in the Philadelphia Light and also 1 Albumen, mixing well

PAK CHOI (10min)
In medium large frypan fried the Pak Choi stems and core in 10ml Sunflower Oil for 10min
7min before the end added 5ml Sunflower Oil to the pan and let the garlic blond in this before stirring in
5min before the end added the leaves
After cooking squeezed the lemon over the Pak Choi

PLATO BAKE (15min)
After cooking
Spread the Onion mix evenly onto the Plato
Covered with the Pak Choi keeping the leaves mostly under the stems
Baked 15min

complete protein 22.5g
saturated fats 11.9g
uncompleted legume protein 7.5g