Meat and vegetable pie
Preparation time:
Makes: 4
Recipe highlights
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C); Store in airtight container
- Egg free
- Nut free
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Ingredients
- 200 g lean beef mince
1/2 brown onion, diced
1 clove garlic
1/2 carrot, grated
1/2 stick celery, diced
1 teaspoon chopped parsley
2 teaspoons canola oil
2 tablespoons salt-reduced tomato paste
125 ml water
4 sheets filo pastry
4 tablespoons reduced-fat milk
Cooking method
-
1. Heat oil in frying pan
over medium heat. Add the
onion and garlic and cook,
stirring for 1-2 minutes
or until the onion softens
slightly.
2. Add the meat and cook, stirring often, for 6 minutes or until golden brown.
3. Add vegetables, water and tomato paste. Stir well, cooking for 4 minutes. Cool.
4. Set oven at 200C.
5. Place pastry on a clean surface, one sheet at a time and brush with milk. Top with other sheet and cut into four.
6. Place 1/8 of the mixture into the centre of the pastry square then gently fold up corners to form a parcel. Place parcels on a lined tray and spray lightly with oil.
7. Bake at 190C for 15 minutes or until golden brown. Serve with fruit chutney.
Nutritional facts
 | Average quantity per serving | Average quantity per 100g |
| Weight (g) | 153.85 | 100.00 |
| Energy (kJ) | 658.76 | 428.20 |
| Protein (g) | 12.98 | 8.44 |
| Total Fat (g) | 6.42 | 4.17 |
| -Saturated Fat (g) | 1.86 | 1.21 |
| -Polyunsaturated Fat (g) | 1.06 | 0.69 |
| -Monounsaturated Fat (g) | 3.02 | 1.96 |
| Cholesterol (mg) | 26.94 | 17.51 |
| Carbohydrate (g) | 11.14 | 7.24 |
| -Sugars (g) | 3.32 | 2.16 |
| Starch (g) | 7.56 | 4.91 |
| Water (g) | 119.23 | 77.50 |
| Alcohol (g) | 0.00 | 0.00 |
| Dietary Fibre (g) | 1.42 | 0.92 |
| Thiamin (mg) | 0.06 | 0.04 |
| Riboflavin (mg) | 0.09 | 0.06 |
| Niacin (mg) | 2.44 | 1.58 |
| Niacin Equivalents (mg) | 5.02 | 3.26 |
| Vitamin C (mg) | 4.74 | 3.08 |
| Total Folate (ug) | 18.45 | 11.99 |
| Total Vitamin A Equivalents (ug) | 163.33 | 106.17 |
| Retinol (ug) | 2.95 | 1.92 |
| Beta Carotene Equivalents (ug) | 960.48 | 624.32 |
| Sodium (mg) | 155.54 | 101.10 |
| Potassium (mg) | 386.12 | 250.98 |
| Magnesium (mg) | 22.75 | 14.79 |
| Calcium (mg) | 43.87 | 28.52 |
| Phosphorus (mg) | 153.27 | 99.63 |
| Iron (mg) | 1.64 | 1.07 |
| Zinc (mg) | 2.38 | 1.55 |
Contributed by:
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Source: Modified from the original recipe by Tom Arnold and Justin Van Loenan, St Ignatius College. Published in the Geelong Advertiser 'Fifteen Minutes of Food' series.
This recipe was orginally published as:
Tom and Justin's meat and vegetable pies
Recipe publication date on: 12/04/2007
Last reviewed on: 20/08/2014
