Recipes · Australian · Pies
Australian Meat Pie
One serving has 826 kcal and 30 g protein, and at least a fifth of a woman's daily need of cobalamin (105%), selenium (79%), niacin (71%), zinc (70%), riboflavin (51%) and thiamin (44%). Ready in 110 minutes.
- Preparation: 40 min
- Cooking: 70 min
- Makes: 1 serving (369 g)
- Difficulty: Medium
- Contains: beef, celery, dairy, egg, fish, gluten
Ingredients
- 3 g Vegetable oil
- 110 g Minced beef
- 33 g Onion, finely chopped
- 7 g Plain flour
- 85 g Beef stock
- 3 g Worcestershire sauce
- 5 g Tomato sauce (ketchup), for the filling
- 0.2 g Black pepper
- 55 g Shortcrust pastry, for the base
- 40 g Puff pastry, for the lid
- 8 g Egg, beaten, to glaze
- 20 g Tomato sauce (ketchup), to serve
Method
- Makes 6 individual pies in 12 cm pie tins; the amounts are for one pie, so multiply every ingredient by 6. Heat the oil in a large pan over a high heat and brown the beef for 8-10 minutes, breaking it up, then add the onion and cook for 5 minutes until soft.
- Sprinkle over the flour and stir for 1 minute, then gradually stir in the stock, the Worcestershire sauce and the tomato sauce for the filling. Simmer, stirring now and then, for 20-25 minutes until the gravy is thick enough to hold a trail from the spoon. Season with the pepper and leave to cool completely, at least 30 minutes, as a hot filling makes soggy pastry.
- Heat the oven to 200 °C (400 °F) with a baking tray inside. Grease the tins, roll out the shortcrust and line them, and cut 6 lids from the puff pastry a little larger than the tins.
- Fill the cases with the cooled meat, brush the rims with beaten egg, press on the puff lids and trim, pinching the edges to seal. Brush the tops with egg and cut a small slit in each.
- Bake on the hot tray for 25-30 minutes until the lids are puffed and deep golden and the bases are crisp when you lift one from its tin. Rest for 5 minutes and serve each pie with the tomato sauce to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 826 kcal | 39% |
| Carbohydrates | 57.4 g | |
| Water | 225 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 29.8 g | 62% |
| Tryptophan | 0.2 g | |
| Threonine | 1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 1.9 g | |
| Methionine | 0.68 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.87 g | |
| Valine | 1.4 g | |
| Histidine | 0.85 g | |
| Fat | 52.8 g | |
| Monounsaturated | 24.3 g | |
| Polyunsaturated | 8.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.1 g | |
| Saturated | 15.2 g | |
| Trans-Fats | 0.97 g | |
| Cholesterol | 105 mg | |
| Calcium | 51.5 mg | 5% |
| Copper | 0.22 mg | 24% |
| Iron | 5.7 mg | 32% |
| Magnesium | 44.3 mg | 14% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 298 mg | 43% |
| Potassium | 591 mg | 13% |
| Selenium | 43.2 µg | 79% |
| Sodium | 1,032 mg | |
| Zinc | 5.6 mg | 70% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 9.9 mg | 71% |
| Pantothenic acid (vitamin B5) | 0.92 mg | 18% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 2.5 µg | 105% |
| Choline | 104 mg | 25% |
| Vitamin A | 23.9 µg | 3% |
| Vitamin C | 3.9 mg | 5% |
| Vitamin D (D2 + D3) | 9.9 IU | 2% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 21.9 µg | 24% |
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
4.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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