Your Recipe

chilli bean and squash pot pies

Zutat  Menge  Kalorien 
Kürbis, Winter, Butternuss, gefroren, unvorbereitet[pl:]Dynia, zimowa, piżmowa, mrożona, nieprzygotowana 800g 456kcal

Recipe Instructions:

Ingredients
800g frozen butternut squash chunks
2 x 365g tins taco mixed beans
375g sheet ready-rolled puff pastry

Directions
Roast
Put a baking tray in the oven and preheat to gas 7, 220°C, fan 200°C. Toss 800g frozen butternut squash chunks in 1 tbsp olive oil and arrange on the hot tray. Roast for 25-30 mins, tossing once, until tender.
Mix
Tip the cooked butternut squash into a large bowl. Add 2 x 365g tins taco mixed beans, season and stir to combine. Divide the filling between 6 x 16cm rectangular pie dishes.
Top
Cut a 375g sheet ready-rolled puff pastry into 6 even pieces and use to top the pies - depending on the size of your pie tins, you may need to roll out the pastry slightly to fit. Crimp the edges with a fork, pressing the pastry against the edge of the pie dishes, and cut a few slits in the top to let steam escape.
Bake and serve
Bake for 10-15 mins until golden and crisp on top. Serve the pies hot, or allow to cool and freeze for another time (see freezing guidelines, below).

Nährwertangaben 
Portionsgröße  133 g | ml
Menge pro Portion  76
318
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.1g 0%
Gesättigte Fettsäuren  0g 0%
Natrium 2.7mg 0%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  1.7g 6%
Zucker  3.8g
Protein  2.3g 5%
Vitamin D 0mcg 0%
Kalzium 39mg 3%
Eisen  1.2mg 7%
Kalium 283mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 320 mcg 36%
Thiamin [B1] 0.12 mg 10%
Riboflavin [B2] 0.079 mg 6%
Niacin [B3] 0.987 mg 6%
Pantothensäure [B5] 0.295 mg 6%
Vitamin B6 0.133 mg 8%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 32 mcg 0%
Vitamin C 8.267 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 2.467 mg 16%
Vitamin K 1.867 mcg 2%
Betain 0 mg 0%
Cholin 0 mg 0%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.2 g 7%
Sugars 3.8 g 8%
Ballaststoffe  1.7 g 6%
Carbohydrate 0 0%
Netto-Kohlenhydrate 15.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.099 g 0%
Arginin 0.131 g 0%
Asparaginsäure 0.252 g 0%
Cystein 0.02 g 0%
Glutaminsäure 0.411 g 0%
Glycin 0.087 g 0%
Histidin 0.044 g 0%
Isoleucin 0.092 g 0%
Leucin 0.133 g 0%
Lysin 0.087 g 0%
Methionin 0.029 g 0%
Phenylalanin 0.092 g 0%
Prolin 0.084 g 0%
Serin 0.092 g 0%
Threonin 0.071 g 0%
Tryptophan 0.033 g 0%
Tyrosin 0.079 g 0%
Valin 0.101 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 38.67 mg 3%
Kupfer 0.07 mg 7%
Fluorid 0 mcg 0%
Eisen  1.17 mg 7%
Magnesium 18.67 mg 4%
Mangan 0.33 mg 14%
Phosphor 29.33 mg 2%
Kalium 282.67 mg 6%
Selen 0.93 mcg 2%
Natrium 2.67 mg 0%
Zink 0.23 mg 2%
andere
Nährstoff Menge  DV
Wasser 110 g 0%
Asche 1.64 g 0%