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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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If you love butter chicken and adore pies, this is a food marriage made in heaven. Spice up your life with these healthier butter chicken pot pies that are full of vegetables and high in protein and fibre.
1 Heat half of the olive oil in a large saucepan over a high heat. Add chicken and cook, stirring, for 2–3 minutes, or until browned. Transfer the chicken to a plate.
2 Heat remaining oil in same pan over medium heat. Cook onion and carrot, stirring, for 5 minutes, or until softened. Add the curry paste and cook, stirring, for about 1 minute, or until fragrant. Add the tomato purée and stock, and return the chicken to pan. Bring to the boil, then reduce the heat and simmer, uncovered, for about 10 minutes. Add peas, courgette and the cream; simmer mixture for 5 minutes, or until vegetables are just tender.
3 Preheat oven to 180°C. Lightly spray four 250ml (1–cup) capacity ovenproof baking dishes with oil. Divide the chicken filling between prepared dishes. Cut four rounds of pastry to fit the ramekins. Place pastry on top of filling, brush with beaten egg. Bake for 15 minutes, or until the pastry is puffed. Serve with steamed greens.
Calories 436 cal
Kilojoules 822 kJ
Total fat 15.6 g
Saturated fat 5.8 g
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