Recipes · English · Pies
Bedfordshire Clanger
One serving has 754 kcal and 19 g protein, and at least a fifth of a woman's daily need of thiamin (89%), phosphorus (81%), selenium (73%), niacin (49%), manganese (46%) and riboflavin (45%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (281 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, gluten, pork
Ingredients
- 70 g Flour, self-rising
- 30 g Beef suet
- 35 g Water
- 60 g Pork shoulder, raw
- 40 g Potatoes, raw
- 20 g Onions, raw
- 25 g Jam
- 1 g Salt
- 0.2 g Black pepper
Method
- Mix the self-rising flour and suet with a pinch of salt, then bind with the water into a soft dough; roll out into an oval.
- Season the diced pork with salt and pepper and mix with the diced potato and onion for the savory filling.
- Spoon the meat and potato filling along one half of the oval, leaving the other half empty.
- Spread the jam along the other half of the oval.
- Fold the pastry over lengthways to enclose both fillings side by side, and pinch the edges and the middle firmly to seal and separate the two halves.
- Wrap loosely in parchment and a cloth, or place on a tray, and steam or bake at 180 °C (350 °F) for 45-50 minutes until the pastry is cooked through and the pork is no longer pink (juices run clear).
- Let rest 5 minutes before serving, savory end first, sweet end for pudding.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 754 kcal | 36% |
| Carbohydrates | 78.2 g | |
| Water | 139 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 18.8 g | 39% |
| Tryptophan | 0.23 g | |
| Threonine | 0.7 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.4 g | |
| Lysine | 1.2 g | |
| Methionine | 0.41 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.82 g | |
| Tyrosine | 0.6 g | |
| Valine | 0.9 g | |
| Histidine | 0.58 g | |
| Fat | 39.8 g | |
| Monounsaturated | 14.3 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 19.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 63 mg | |
| Calcium | 263 mg | 26% |
| Copper | 0.21 mg | 23% |
| Iron | 4.5 mg | 25% |
| Magnesium | 37.3 mg | 12% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 564 mg | 81% |
| Potassium | 494 mg | 11% |
| Selenium | 40.2 µg | 73% |
| Sodium | 1,276 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.98 mg | 89% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 6.9 mg | 49% |
| Pantothenic acid (vitamin B5) | 0.91 mg | 18% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 153 µg | 38% |
| Cobalamin (vitamin B12) | 0.53 µg | 22% |
| Choline | 54 mg | 13% |
| Vitamin A | 1.3 µg | 0% |
| Vitamin C | 12 mg | 16% |
| Vitamin D (D2 + D3) | 42 IU | 7% |
| Vitamin E | 0.64 mg | 4% |
| Vitamin K | 2.5 µg | 3% |
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
1.2 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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