Beef and vegetable pies
Time to make: 3 hrs 10 mins , 2 1/2 hrs for filling plus 40 mins to assemble
(at time of publication)
Nutrition Info.(per serve)
1 quantity Gluten-free pastry or
1 quantity Wholemeal pastry (see Tips)
700g lean braising steak, cut in cubes
2 tablespoons olive oil
2 medium-sized onions, cut in wedges
3 cloves garlic, crushed
2 cups liquid salt-reduced beef stock
2 teaspoons hot English mustard
1 teaspoon dried thyme
1 large potato, scrubbed, cubed
1/2 piece kumara, scrubbed, cubed
2 medium-sized carrots, thickly sliced
3 tablespoons cornflourcornstarchX mixed in 1/4 cup water
Total fat 16g
Saturated fat 4g
Dietary fibre 5g
1 Preheat oven to 180°C. Brown meat in frying pan with oil then transfer to a casserole dish. Add onions and garlic to pan and cook until transparent. Add to meat.
2 Add stock, mustard, thyme, potato, kumara and carrots. Cover dish and cook in oven for around 2 hours or until meat is tender.
3 Add cornflour-water paste and stir to combine. Return to oven for about 10 more minutes until sauce has thickened. Cool before using as pie filling.
4 To assemble pies, line large muffin tins or individual pie dishes with thinly rolled pastry. Add filling then top with another piece of pastry. Press edges to seal and make several cuts on top to allow steam to escape. Cook at 180ºC for 20-30 minutes. Leave to cool before turning out.
NOTE: Makes 6 individual pies (mini springform tins) @ $3.25 per serve, or 8 Texas muffin-sized pies @ $2.40 per serve. NIPs are based on 6 invididual pies made with gluten-free pastry (see variations for pastry recipe).
Serve with salad or steamed vegetables.
- Use healthier pie bases: This can be done in several ways. Use less pastry by rolling it very thinly or having an open-top pie. Make your own pastry using less (heart- friendly) fat or use filo pastry with just a light spray of oil between layers. Alternatively, think beyond pastry to scone, bread or rice-based crusts.
- Use healthier fillings: This means using lean meat, adding lots of vegetables and/or legumes, using lower-salt ingredients and minimum fat or oil in preparation.
- Gluten-free pastry: A delicious light scone-style pastry that also works well as a pizza base. Mix 2 cups warm mashed potato with 1 tablespoon olive oil, 1 egg, 1 teaspoon gluten-free baking powder and enough gluten-free flour (approx 1 1/2 cups) to make a firmish dough. Cover and refrigerate for at least 30 minutes before rolling out. For easy rolling and transfer, roll between layers of plastic wrap.
- Wholemeal pastry: Sieve 1 1/2 cups plain flour, 1 1/2 cups wholemeal flour and 1/4 teaspoon salt into a mixer. Add 100g reduced fat spread and process to a fine crumb. Alternatively, rub spread into flours and salt until mixture resembles fine breadcrumbs. Add lukewarm water until it can be moulded into a ball. Wrap in plastic wrap and leave to cool for 30 minutes in the fridge. Leave at room temperature for 10 minutes or warm a little in microwave before rolling out.
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