Saucy chick 'n' veg bake
Serves:
6
Time to make:
45 mins
Total cost:
$9.24 / $1.54 per serve
(at time of publication)
(at time of publication)
Health information:
Low fat
Low kilojoule
Low sodium
Gluten-free
High protein
Instructions
Instructions and steps:
Step 1 Preheat oven to 200°C. Spray an ovenproof dish with oil.
Step 2 Boil potatoes in a pot of water until tender. Mash with spread, milk and seasoning until smooth.
Step 3 Microwave or steam peas and corn until tender. Drain and add to potatoes. Add chicken, ham and green onion. Combine.
Step 4 Spoon mixture into prepared dish. Level surface with a knife. Top with cheese and bake for 25 minutes until lightly golden. Serve with a green salad.
About this Recipe
Photography: André Martin
First Published:
April 2009
Rating:
No votes yet
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Full ingredient list:
- canola oil cooking spray
- 1kg potatoes, peeled, diced
- 3 tablespoons reduced-fat spread
- 1/4 cup skim milk, hot
- 1/4 teaspoon Tuscan seasoning (or dried mixed herbs)
- 1/2 cup frozen peas
- 1 cup frozen corn
- 150g cooked, skinless chicken breast, diced
- 2 slices lean ham, diced
- 2 green onions, finely chopped
- 1/2 cup grated reduced-fat cheese
Nutritional information (per serve)
Energy:
1110kJ
Calories:
265cal
Protein:
15g
Fat:
8g
- saturated:
3g
Carbohydrates:
30g
- sugars:
3g
Dietary Fibre:
4g
Sodium:
200mg
Calcium:
110mg
Iron:
1.5mg
Nutrition information is given per serve
*NS: not specified
