Quantity : 6 servings
Preparation : 25 min Cooking : 30 min
330 calories/serving
Ingredients
Preparation : 25 min Cooking : 30 min
330 calories/serving
Ingredients
8 cups cauliflower, cut into florets 1.2 kg
1 1/2 onions, finely chopped 300 g
16 button (white) mushrooms, thinly sliced 220 g
2 tbsp olive oil 30 mL
500 g ground chicken
3/4 cup canned tomatoes (diced) 200 g
2 tbsp tomato paste 35 g
1 tbsp Worcestershire sauce 15 mL
1 cup chicken broth 250 mL
1 cup frozen peas 120 g
3/4 cup milk, partly skimmed, 2% 200 mL
2 tbsp butter, unsalted 28 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g
Before you start
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
Method
Preheat the oven to 205°C/400°F.
1 1/2 onions, finely chopped 300 g
16 button (white) mushrooms, thinly sliced 220 g
2 tbsp olive oil 30 mL
500 g ground chicken
3/4 cup canned tomatoes (diced) 200 g
2 tbsp tomato paste 35 g
1 tbsp Worcestershire sauce 15 mL
1 cup chicken broth 250 mL
1 cup frozen peas 120 g
3/4 cup milk, partly skimmed, 2% 200 mL
2 tbsp butter, unsalted 28 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g
Before you start
For individual pies, choose baking dishes which contain about 375 ml or 1 ½ cups when 3/4 full.
Method
Preheat the oven to 205°C/400°F.
Prepare the vegetables: finely chop the onion; thinly slice the mushrooms; cut the cauliflower into florets then boil them 10-15 min until they are very tender. Drain them well and set aside.
Heat the oil in a pan over medium-high heat. Add the ground chicken and sear it until it looses its pink colour, about 7-8 min.
When the chicken is golden-coloured, add the chopped onion then cook 2 min with stirring. Stir in the diced tomatoes, mushrooms, tomato paste, Worcestershire sauce, and broth. Add the frozen peas and continue cooking until heated through, about 4-5 min. Add salt and pepper. Remove the pan from the heat and tranfer the contents to a large baking dish, or distribute into individual baking dishes.
Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash it until creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the chicken mixture, then gently spread it with a spoon to cover evenly.
Pour the milk into a large microwave-safe bowl. Add the butter and microwave on medium-high a few minutes, uncovered, until very hot. Add the cooked cauliflower and mash it until creamy. Add salt and pepper to taste. Place a spoonful of the cauliflower mixture on top of the chicken mixture, then gently spread it with a spoon to cover evenly.
Bake in the middle of the oven until the top is golden-brown, about 30 min. Serve.
Observations
The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.
Observations
The pies can be frozen right after having been covered with the mashed cauliflower and individually wrapped. They can be baked (taken directly from the freezer) for about 50 min at 205°C/400°F.
No comments:
Post a Comment