Thursday, August 22, 2013
Chicken Tarragon Sweet Potatoes
Double the creamy chicken mixture to make a delicious, healthy pie filling
Total Time: 55 min
Prep Time: 15 min
1 tbsp vegetable oil, plus extra for potatoes
4 large sweet potatoes
1 tbsp plain flour
250ml low-fat milk
½ tbsp whole-grain mustard
2 skinless cooked chicken breasts, sliced
1 tarragon sprig, finely chopped, plus extra to garnish
50g baby spinach leaves
Preheat oven to 220°C. Rub a little oil over the sweet potatoes, then put them on a baking tray and cook for 35 to 40 minutes or until cooked through. (A knife should go through a potato easily.)
About 10 minutes before the end of the potato cooking time, make the chicken sauce. In a small pan, heat the oil over a medium heat, then stir in the flour and cook for 1 minute. Remove from the heat and gradually whisk in the milk until smooth. Put back on the heat and bring to the boil, whisking all the time. Simmer the sauce for 3 minutes, then whisk in the mustard and add the chicken. Cook for 2 to 3 minutes or until the chicken is piping hot, then stir in the tarragon and spinach. Check seasoning.
Take the sweet potatoes out of the oven and split lengthways. (Don’t cut all the way through.) Pull the halves gently apart and divide the filling equally among potatoes. Serve with green vegetables or a salad.
EACH SERVING 1 520kJ, 7g fat (2g saturated), 54g carbohydrate (16g total sugars).