e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This chunky beef pie is slow cooked to tender perfection. It's high in protein and iron and contains two of your five-plus-a-day.
1 Preheat the oven to 200°C/fan 180°C/gas 6. Coat the beef with the flour and set aside.
2 Heat half the oil in a large frying pan over a medium-high heat. Add half the beef and cook, stirring, for 5 min, until browned. Transfer to a plate. Repeat with the remaining oil and beef.
3 Add the shallots, carrot, celery and rosemary to the pan and cook, stirring, for 5 min, until the vegetables start to soften. Add the beef, stock, tomatoes, Marmite and paprika and bring to the boil. Reduce the heat to low, cover and simmer, stirring occasionally, for 1 hr. Remove the lid and cook, stirring occasionally, for a further 30 min, until the sauce thickens. Remove from the heat and cool.
4 Grease a 22cm loose-bottomed deep cake tin with the spray oil and put on a large baking sheet. Line the tin with one pastry sheet, pressing it gently into the sides of the tin, leaving any excess overhanging the sides. Brush the inside of the pastry with some beaten egg (this forms a waterproof barrier), leave for a few min, then fill with the cooled filling. Brush the second sheet of pastry with egg, then put it, egg side down, over the filling. Crimp the edges together to seal, then trim off any excess pastry. Brush with egg, sprinkle with the poppy seeds and bake for 40–45 min, until golden.
5 Remove the pie from the oven and leave it to stand for 5–7 min before serving with the peas.
If you prefer, you can make six individual pies. You will need three pastry sheets because there’ll be some waste, plus a six-hole (175ml cup-capacity) Texas muffin pan with extra-large holes. Make the pies in the same way, but in step 4 use a 13cm pastry cutter to cut six circles of pastry to line the base and sides of the tins and a 9.5cm pastry cutter to cut six circles to top the pies. Cook for 35–40 min.
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Calories 475 cal
Kilojoules 1988 kJ
Total fat 20.9 g
Saturated fat 8.5 g
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