Instructions
Step 1: Place flours, oats and salt together in a food processor
and process to a fine meal. Add oil and process until combined.
Add trim milk gradually and process until pastry comes together.
Be careful not to make it too wet. Allow to rest for around 30
minutes before using.
Step 2: Heat oil in a heavy bottomed pan. Add onion and cook
over medium heat for a couple of minutes; add mince and brown.
Add carrot, peas, stock and tomato sauce or relish and cook,
covered, for around 15 minutes.
Step 3: Mix flour and water together to a paste and add to meat;
stir until sauce has thickened. Season to taste with salt and pepper
and cool before using.
Step 4: Divide pastry into 2 portions, one slightly bigger than
the second. Roll out the bigger portion to the shape of the pie
dish, plus about 4-5cm larger all around. Line bottom and sides
of a 22cm pie dish (or just use pastry as topping, as per
photograph). Add cooled filling and then top with second pastry
round (22cm diameter). Press sides together to seal. Brush top
with a little milk and then pierce with a fork or knife in many
places to allow steam to escape.
Step 5: Bake at 190°C for around 20 minutes and then at
180°C for a further 10-15 minutes. Serve hot with salad.
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Recipe Information
Portions: 6
Time to make: 1 hour 15 minutes
Total cost of all ingredients: $8.76 / $1.46 per serve
High fibre
High iron
Ingredients
Pastry:
1/4 cup white self-raising flour
1 cup wholemeal flour
1/2 cup rolled oats
1/2 teaspoon salt
1/4 cup (60ml) oil (canola or sunflower)
1/3 to 1/2 cup trim milk
Filling:
2 teaspoons oil (canola, sunflower or olive)
1 onion, diced
500g lean beef mince
1 medium carrot, diced
1 cup frozen peas
1 cup beef stock
4 tablespoons tomato sauce or relish
2 tablespoons flour
1/4 cup water
1/2 teaspoon salt
freshly ground pepper, to taste
Nutrition Information
per serve
Energy 1590 kJ (384 Cals)
Protein 26g
Fat 17g
- saturated 4g
Carbohydrates 30g
- sugars 7g
Dietary Fibre 6g
Sodium 640mg
Calcium 80mg
Iron 5mg
* NS: Not specified
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All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz
