Your Recipe

chilli bean and squash pot pies

Ingrédient Quantité Calories
Courge, hiver, butternut, congelée, non préparée 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).

Valeurs nutritives
Taille des portions 133 g | ml
Quantité par portion 76
318
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 0.1g 0%
Gras saturés 0g 0%
Sodium 2.7mg 0%
Total des glucides 19g 7%
Fibres alimentaires 1.7g 6%
Sucre 3.8g
Protéine 2.3g 5%
Vitamine D 0mcg 0%
Calcium 39mg 3%
Fer 1.2mg 7%
Potassium 283mg 6%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 320 mcg 36%
Thiamine [B1] 0.12 mg 10%
Riboflavine [B2] 0.079 mg 6%
Niacine [B3] 0.987 mg 6%
Acide pantothénique [B5] 0.295 mg 6%
Vitamine B6 0.133 mg 8%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 32 mcg 0%
Vitamine C 8.267 mg 9%
Vitamine D 0 mcg 0%
Vitamine E 2.467 mg 16%
Vitamine K 1.867 mcg 2%
Bétaïne 0 mg 0%
Choline 0 mg 0%
Carbohydrates
nutriment Quantité DV
Total des glucides 19.2 g 7%
Sugars 3.8 g 8%
Fibres alimentaires 1.7 g 6%
Carbohydrate 0 0%
Glucides nets 15.4g
acides aminés
nutriment Quantité DV
Alanine 0.099 g 0%
Arginine 0.131 g 0%
Acide aspartique 0.252 g 0%
Cystéine 0.02 g 0%
Acide glutamique 0.411 g 0%
Glycine 0.087 g 0%
Histidine 0.044 g 0%
Isoleucine 0.092 g 0%
Leucine 0.133 g 0%
Lysine 0.087 g 0%
Méthionine 0.029 g 0%
Phénylalanine 0.092 g 0%
Proline 0.084 g 0%
Sérine 0.092 g 0%
Thréonine 0.071 g 0%
Tryptophane 0.033 g 0%
Tyrosine 0.079 g 0%
Valine 0.101 g 0%
Minéraux
nutriment Quantité DV
Calcium 38.67 mg 3%
Cuivre 0.07 mg 7%
Fluorure 0 mcg 0%
Fer 1.17 mg 7%
Magnésium 18.67 mg 4%
Manganèse 0.33 mg 14%
Phosphore 29.33 mg 2%
Potassium 282.67 mg 6%
Sélénium 0.93 mcg 2%
Sodium 2.67 mg 0%
Zinc 0.23 mg 2%
autres
nutriment Quantité DV
Eau 110 g 0%
Cendres 1.64 g 0%