Preparation time: 15 minutes Cooking time: 1¼ hours
I associate mashed potato with comfort food but it can be a training food with a few adjustments. By replacing the usual high-fat butter and cheese with cream cheese and mustard, you get a lower-fat alternative that’s equally flavoursome. The potato skin is nutritious and adds a delicious crunch. Serve this easy one-pot meal to family or friends and they’d never know that you were following a specific nutrition plan.
1 tbsp rapeseed/canola oil
4 skinless, boneless chicken breasts, cut into chunks
1 onion, chopped
2 carrots, diced
2 courgettes/zucchini, diced
100g/3½oz runner beans, cut into strips
100g/3½oz/¾ cup fresh, podded, or frozen peas
455ml/16fl oz/scant 2 cups chicken stock
sea salt and freshly ground black pepper
For the Mustard Mash:
750g/1lb 10oz floury potatoes, such as Maris Piper, unpeeled, cut into chunks
30g/1oz low-fat cream cheese
1 tsp wholegrain mustard
2–4 tbsp skimmed milk
1 Preheat the oven to 180°C/350°F/Gas 4.
2 Heat the oil in a frying pan over a low heat, add the chicken and onion and fry for about 5 minutes, stirring occasionally, until brown on all sides.
3 Use a slotted spoon to transfer the chicken and onion to a casserole dish. Add the other vegetables, stock, salt and pepper. Cover and bake for 35–40 minutes until the vegetables are tender and the sauce has thickened.
4 Meanwhile, prepare the mash. Put the potatoes in a large saucepan and cover with water. Cover and bring to the boil over a high heat, then turn the heat down to low and simmer for 10 minutes, or until tender. Drain well, then return to the pan. Add the cream cheese, mustard and enough milk to mash to a smooth mash.
5 Remove the casserole lid and pile the mash on top of the chicken and vegetables, then return the dish to the oven for a further 15–20 minutes until the topping is browned and crisp. Serve hot.
Nutrition facts (per serving)
Calories 408 Carbohydrate 44g Protein 34g Fat 10.9g (of which saturates 4.1g)