Recipes · English · Pies
Cornish Pasty
One serving has 1,049 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (150%), zinc (119%), selenium (101%), niacin (73%), pyridoxine (66%) and thiamin (65%). Ready in 70 minutes.
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- Preparation: 20 min
- Cooking: 50 min
- Makes: 1 serving (450 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten
Ingredients
- 140 g Pie crust, unbaked
- 120 g Beef chuck, raw
- 90 g Potatoes, raw
- 50 g Rutabaga, raw
- 35 g Onions, raw
- 5 g Butter, unsalted
- 8 g Eggs, whole, raw
- 1 g Salt
- 0.5 g Black pepper
Method
- Roll out the pastry into a 20 cm round.
- Mix the diced beef, potato, swede and onion with the salt and pepper.
- Pile the filling onto one half of the round, dot with the butter, fold the pastry over, and crimp the curved edge tightly to seal.
- Brush with the beaten egg and cut a small steam vent in the top.
- Bake at 180°C (350°F) for 45-50 minutes until deep golden and the filling is cooked through.
- Rest 5 minutes before eating; traditionally eaten from the hand.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,049 kcal | 50% |
| Carbohydrates | 82.9 g | |
| Water | 261 mL | |
| Fiber | 8.5 g | 29% |
| Protein | 34.8 g | 73% |
| Tryptophan | 0.4 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.4 g | |
| Methionine | 0.86 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.99 g | |
| Fat | 64.9 g | |
| Monounsaturated | 28.5 g | |
| Polyunsaturated | 12.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.6 g | |
| Saturated | 20.6 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 120 mg | |
| Calcium | 75.5 mg | 8% |
| Copper | 0.34 mg | 38% |
| Iron | 7.4 mg | 41% |
| Magnesium | 75.7 mg | 24% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 407 mg | 58% |
| Potassium | 1,082 mg | 23% |
| Selenium | 55.8 µg | 101% |
| Sodium | 1,178 mg | |
| Zinc | 9.5 mg | 119% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 10.3 mg | 73% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 138 µg | 34% |
| Cobalamin (vitamin B12) | 3.6 µg | 150% |
| Choline | 130 mg | 31% |
| Vitamin A | 51.9 µg | 7% |
| Vitamin C | 32.8 mg | 44% |
| Vitamin D (D2 + D3) | 12.6 IU | 2% |
| Vitamin E | 0.96 mg | 6% |
| Vitamin K | 23.6 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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