Recipes · Australian · Pies
Pie Floater
One serving has 724 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (94%), zinc (77%), niacin (72%), selenium (62%), thiamin (61%) and vitamin K (60%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (558 g)
- Difficulty: Hard
- Diets: High protein
- Contains: beef, celery, dairy, egg, gluten
Ingredients
- 100 g Beef, ground, 85% lean, raw
- 35 g Pie crust, unbaked
- 25 g Puff pastry
- 20 g Onions, raw
- 40 g Beef broth
- 8 g Tomato paste
- 4 g Cornstarch
- 1 g Salt
- 0.2 g Black pepper
- 150 g Peas, green, frozen
- 150 g Water
- 5 g Butter, unsalted
- 15 g Ketchup
- 5 g Eggs, whole, raw
Method
- Brown the beef with the onion in a pan, then stir in the tomato paste and beef broth; thicken with the cornstarch mixed into a little water, season with salt and pepper, and simmer for 5 minutes, then cool.
- Line a small pie tin with the shortcrust pastry, fill with the beef mixture, top with the puff pastry, seal the edges, brush with the beaten egg, cut a steam vent, and bake at 200 °C (400 °F) for 25 minutes until golden.
- Meanwhile, simmer the peas in the water with the butter and a pinch of salt for 10-12 minutes until very soft, then mash roughly to a thick, chunky soup.
- Ladle the hot pea soup into a bowl and float the whole meat pie in the center.
- Finish with a generous squeeze of tomato sauce (ketchup) over the top and serve immediately while hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 724 kcal | 34% |
| Carbohydrates | 57.8 g | |
| Water | 422 mL | |
| Fiber | 9.1 g | 31% |
| Protein | 32.1 g | 67% |
| Tryptophan | 0.21 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.1 g | |
| Methionine | 0.69 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.88 g | |
| Valine | 1.5 g | |
| Histidine | 0.87 g | |
| Fat | 40.6 g | |
| Monounsaturated | 18.1 g | |
| Polyunsaturated | 5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.6 g | |
| Saturated | 13.7 g | |
| Trans-Fats | 0.86 g | |
| Cholesterol | 97.3 mg | |
| Calcium | 75.5 mg | 8% |
| Copper | 0.38 mg | 42% |
| Iron | 6.5 mg | 36% |
| Magnesium | 76 mg | 25% |
| Manganese | 0.87 mg | 48% |
| Phosphorus | 363 mg | 52% |
| Potassium | 745 mg | 16% |
| Selenium | 33.9 µg | 62% |
| Sodium | 1,151 mg | |
| Zinc | 6.2 mg | 77% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 10.1 mg | 72% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 139 µg | 35% |
| Cobalamin (vitamin B12) | 2.3 µg | 94% |
| Choline | 128 mg | 30% |
| Vitamin A | 211 µg | 30% |
| Vitamin C | 30.9 mg | 41% |
| Vitamin D (D2 + D3) | 7.1 IU | 1% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 53.9 µg | 60% |
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
4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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