Chicken & leek pot pies

QServes 4

QPrep 45 mins

QCook 25 mins

500g parsnips, peeled and cut

into chunks

300g floury potatoes, cut into chunks 500g boneless, skinless chicken

breasts, cut into chunks

2 tsp cornflour

1 tbsp olive oil

4 leeks, sliced

1 lemon, zested

2 tbsp chopped parsley

2 tbsp low-fat crème fraîche

1 tbsp wholegrain mustard

1 Heat the oven to 200C/180C fan/gas 6. Boil the parsnips and potatoes for 15 mins until tender. Drain, reserving the cooking water, then mash together with seasoning. 2 Toss the chicken in the cornflour. Heat the oil in a large pan, and fry the leeks for 3 mins until starting to soften. Add the chicken and 200ml of the reserved water, then bring to the boil, stirring. Reduce the heat and gently simmer for 10 mins until the chicken is just tender. Remove from the heat, then stir in the lemon zest, parsley, crème fraîche and mustard.

3 Divide the chicken filling between four 300ml pie dishes. Spoon over the mash and spread roughly with a fork to cover the filling. Bake for 25 mins until the topping is crisp and golden.

PER SERVING 331 kcals, protein 36g, carbs 34g,

fat 7g, saturates 1g, fibre 9g, sugars 10g, salt 0.3g

1 Heat the oven to 200C/180C fan/gas 6. Scatter the veg over a couple of baking trays, drizzle with half the oil, season, then rub the oil over the veg with your hands until coated. Roast for 30 mins until tender and beginning to brown.

2 Meanwhile, fry the spices in the rest of the oil for 1 min (they should sizzle and start to smell aromatic). Add the tomatoes, apricots, honey and a canful of water. Simmer for 5 mins until the sauce is slightly reduced and the apricots plump, then stir in the veg and some seasoning. Serve with couscous or jacket potatoes. PER SERVING 272 kcals, protein 7g, carbs 45g,

fat 8g, saturates 1g, fibre 12g, sugars 32g, salt 0.4g

2 Make the sauce

Heat the oil and fry the onions for 5 mins until starting to soften, stirring occasionally. Add the garlic and cook for 2 mins more until the onions start to turn golden. When they’ve softened, tip in the tomatoes and half the basil. Gently bubble for 15 mins until the sauce has thickened and looks pulpy. Stir occasionally and break up any large clumps of tomato with the back of the spoon.

Q

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