Recipes · English · Pies
Meat and Potato Pie
One serving has 754 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (161%), zinc (122%), selenium (82%), pyridoxine (69%), niacin (66%) and phosphorus (52%). Ready in 123 minutes.
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- Preparation: 15 min
- Cooking: 108 min
- Makes: 1 serving (407 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, celery, dairy, fish, gluten
Ingredients
- 130 g Beef chuck, raw
- 100 g Potatoes, russet, raw
- 30 g Onions, raw
- 60 g Beef broth
- 8 g Flour, all-purpose
- 70 g Pie crust, unbaked
- 5 g Butter, unsalted
- 3 g Worcestershire sauce
- 0.5 g Salt
- 0.3 g Black pepper
Method
- Cut the beef into small 1.5 cm cubes and the potato into similar-sized chunks.
- Melt the butter in a pot and brown the beef over high heat for 5 minutes. Add the onion and cook for 5 minutes until softened.
- Stir in the flour, then add the beef broth and Worcestershire sauce. Bring to a simmer, cover, and cook over low heat for 1 hour, stirring occasionally.
- Add the potato and cook for a further 20 minutes until the beef is very tender and the potato is just cooked; season with the salt and pepper, then leave to cool.
- Roll out the pastry and line a small pie dish with two-thirds of it. Fill with the cooled beef mixture, then top with the remaining pastry, sealing and crimping the edges. Cut a steam vent.
- Bake at 200 °C (400 °F) for 25-30 minutes until the pastry is golden.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 754 kcal | 36% |
| Carbohydrates | 57.4 g | |
| Water | 268 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 32.9 g | 69% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.4 g | |
| Lysine | 2.3 g | |
| Methionine | 0.79 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.3 g | |
| Histidine | 0.92 g | |
| Fat | 44 g | |
| Monounsaturated | 19.5 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.2 g | |
| Saturated | 15.7 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 96.5 mg | |
| Calcium | 52.5 mg | 5% |
| Copper | 0.29 mg | 32% |
| Iron | 6.2 mg | 34% |
| Magnesium | 63.1 mg | 20% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 361 mg | 52% |
| Potassium | 1,000 mg | 21% |
| Selenium | 45.1 µg | 82% |
| Sodium | 899 mg | |
| Zinc | 9.8 mg | 122% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 9.3 mg | 66% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 89.6 µg | 22% |
| Cobalamin (vitamin B12) | 3.9 µg | 161% |
| Choline | 105 mg | 25% |
| Vitamin A | 39.6 µg | 6% |
| Vitamin C | 8.3 mg | 11% |
| Vitamin D (D2 + D3) | 6.5 IU | 1% |
| Vitamin E | 0.56 mg | 4% |
| Vitamin K | 14 µg | 16% |
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
5.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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