Ingredients

1 tablespoon rapeseed oil or groundnut oil
1 small onion chopped
50g (2oz) mushrooms sliced
125g (5oz) cooked chicken chopped
75g (3oz) beans (borlotti, cannellini,
kidney or flageolet)
1 red pepper chopped finely
1/2 teaspoon parsley
1/2 teaspoon dried tarragon
pepper to taste

Sauce:

142ml (1/2 pint) low fat plain yoghurt,
1 small egg beaten,
1 teaspoon ready made mustard
serve with:140g (5 1/2 oz) jacket potato cooked

Method:

1. Cook the jacket potato either in the microwave or in the oven so it is ready for when the main dish is done Preheat the oven to 190o C/375oF/Gas mark 5
2. Heat the oil in a non stick pan or wok. Add the chopped onion, peppers and mushrooms and cook for 4-5 minutes until the onion is starting to soften
3. Add the chopped chicken, beans, parsley and tarragon. Mix thoroughly and then place in an oven proof dish.
4. Mix the yoghurt, egg and mustard together and pour this over the chicken mixture
5. Place in a preheated oven for 25-30 minutes
6. Serve with the jacket potato

Total Calories : 531

Fat : 21

Protein : 35

Carbohydrates : 55