Recipes · English · Pies
Pie and Mash
One serving has 1,011 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (116%), pyridoxine (91%), zinc (82%), niacin (82%), vitamin K (77%) and selenium (73%). Ready in 60 minutes.
- Preparation: 25 min
- Cooking: 35 min
- Makes: 1 serving (592 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, celery, dairy, fish, gluten
Ingredients
- 100 g Pie crust, unbaked
- 120 g Beef, ground, 85% lean, raw
- 30 g Onions, raw
- 100 g Beef broth
- 3 g Worcestershire sauce
- 0.8 g Salt
- 0.3 g Black pepper
- 200 g Potatoes, russet, raw
- 10 g Butter, unsalted
- 20 g Milk, whole
- 3 g Parsley, fresh
- 5 g Cornstarch
Method
- Line a pie dish with pastry, keeping enough aside for a lid.
- Fry the minced beef and onion until browned, then stir in 60g of the broth, the Worcestershire sauce, salt and pepper and simmer 10 minutes until thickened; cool slightly.
- Fill the pastry case with the beef mixture, top with a pastry lid, seal the edges and cut a steam slit.
- Bake at 200°C (400°F) for 30-35 minutes until the pastry is golden.
- Meanwhile boil the potatoes until tender, then mash with the butter and milk until smooth.
- For the liquor, bring the remaining broth to a simmer, whisk in the cornstarch mixed with a splash of water, then stir through the parsley until pale green and glossy.
- Serve the pie with the mash and parsley liquor spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,011 kcal | 48% |
| Carbohydrates | 87.8 g | |
| Water | 405 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 34.6 g | 72% |
| Tryptophan | 0.2 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2 g | |
| Methionine | 0.7 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.4 g | |
| Histidine | 0.88 g | |
| Fat | 58 g | |
| Monounsaturated | 23.9 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.3 g | |
| Saturated | 20.1 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 105 mg | |
| Calcium | 99.9 mg | 10% |
| Copper | 0.4 mg | 44% |
| Iron | 7.4 mg | 41% |
| Magnesium | 89.4 mg | 29% |
| Manganese | 0.81 mg | 45% |
| Phosphorus | 421 mg | 60% |
| Potassium | 1,418 mg | 30% |
| Selenium | 40.4 µg | 73% |
| Sodium | 1,305 mg | |
| Zinc | 6.5 mg | 82% |
| Thiamin (vitamin B1) | 0.59 mg | 54% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 11.5 mg | 82% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 1.2 mg | 91% |
| Folate (vitamin B9) | 120 µg | 30% |
| Cobalamin (vitamin B12) | 2.8 µg | 116% |
| Choline | 114 mg | 27% |
| Vitamin A | 95.3 µg | 14% |
| Vitamin C | 18 mg | 24% |
| Vitamin D (D2 + D3) | 13.8 IU | 2% |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 69 µg | 77% |
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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