Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 50 gm St Ivel Gold Light, (2oz)
- 700 gm Potatoes, peeled & quartered (1.5 lb)
- 45 ml Semi-skimmed lowfat milk, (3 tbsp)
- Â Â Salt & freshly grnd black pepper
- 45 ml Unsweetened apple juice, (3 tbsp)
- 30 ml Red wine vinegar, (2 tbsp)
- 30 ml Soy sauce, (2 tbsp)
- 30 ml Clear honey, (2 tbsp)
- 30 ml Tomato ketchup, (2 tbsp)
- 30 ml Dry sherry, (2 tbsp)
- 5 ml Grnd ginger, (1 tsp)
- 400 ml Vegetable stock, cooled , about (14 fl ounce)
- 1 x Onion, sliced
- 1 x Clove garlic, crushed
- 1 x Red pepper, seeded & diced
- 115 gm Mushrooms, sliced (4oz)
- 175 gm Green beans, halved (6oz)
- 40 gm Plain flour, (1.5z)
- 1 x 440 gram can red kidney beans, rinsed & liquid removed
- 1 x 440 gram can chick peas, rinsed & liquid removed
- 1 x 200 gram can sweetcorn kernels, liquid removed
- Â Â Minced fresh chives, to garnish
Инструкции
- Cook the potatoes in a pan of boiling, lightly salted water for about 20 min, till tender. Drain, mash, mix with the lowfat milk and seasoning and set aside.
- Meanwhile, place the apple juice, vinegar, soy sauce, honey, tomato ketchup, sherry and grnd ginger in a jug and whisk together till thoroughly mixed. Make up to 600ml (1 pint) with vegetable stock.
- Place the onion, garlic, pepper, mushrooms and green beans in a saucepan and add in 90ml (6 tbsp) of sweet and sour stock.. Cover and cook gently for 10 min, stirring occasionally, till the vegetables are just tender.
- Set aside.
- Meanwhile, make the sauce. Place the St Ivel Gold Light, flour and remaining sweet and sour stock in a saucepan. Heat gently, whisking continuously. Till the sauce come to the boil and thickens. Simmer gently for 3 min, whisking.
- Add in the cooked vegetables, kidney beans, chick peas and sweetcorn and mix well.
- Place the bean mix in an ovenproof dish and level the surface. Pipe or possibly spread the mashed potato over the top. Mark the top decoratively with a fork.
- Bake in a preheated oven at 190C / 375F / gas mark 5, for 30-35 min, till the potato topping is browned.
- Sprinkle with minced chives and serve immediately with a crisp green side salad and warmed pitta breads.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1675g | |
| Calories 1156 | |
| Calories from Fat 28 | 2% |
| Total Fat 3.27g | 4% |
| Saturated Fat 0.54g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3817mg | 159% |
| Potassium 3968mg | 113% |
| Total Carbs 246.03g | 66% |
| Dietary Fiber 35.2g | 117% |
| Sugars 67.71g | 45% |
| Protein 35.93g | 57% |
