Heart-Healthy Beef and Vegetable Pastie
Savor the comforting goodness of a **Heart-Healthy Beef and Vegetable Pastie**, a wholesome twist on a classic savory pastry. This recipe combines lean ground beef, vibrant baby spinach, and an array of colorful vegetables such as carrots, red bell peppers, and peas, all seasoned to perfection with garlic and black pepper. Encased in a golden whole-wheat crust made with heart-healthy margarine and olive oil, these pasties are baked, not fried, making them a delicious and nutritious choice. Perfect for meal prep or a cozy dinner, these hearty delights are lower in sodium thanks to the use of low-sodium beef broth, while maintaining a rich, savory flavor. Serve them warm for a satisfying meal packed with fiber, protein, and veggies. Whether you're looking for a healthier comfort food or a flavorful grab-and-go snack, these pasties are sure to impress!
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Ingredients
- 200 grams lean ground beef
- 100 grams baby spinach
- 1 medium, finely diced carrot
- 100 grams frozen peas
- 1 medium, finely diced red bell pepper
- 1 small, finely chopped onion
- 200 grams whole-wheat flour
- 3 tablespoons olive oil
- 100 milliliters low-sodium beef broth
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
- 3 tablespoons heart-healthy margarine
- 60 milliliters ice-cold water
- 1 beaten egg
Directions
Step 1
Preheat your oven to 200°C (400°F).
Step 2
In a large skillet over medium heat, add 1 tablespoon of olive oil. Add the chopped onion and sauté for about 2 minutes until translucent.
Step 3
Add the lean ground beef to the skillet and cook, breaking it apart with a wooden spoon, until browned, about 5 minutes. Drain any excess fat.
Step 4
Stir in the finely diced carrot, red bell pepper, and frozen peas. Cook for another 3 minutes until the vegetables start to soften.
Step 5
Pour in the low-sodium beef broth, then season with ground black pepper and garlic powder. Stir in the baby spinach until wilted, about 2 minutes. Remove from heat and let cool.
Step 6
In a large bowl, combine the whole-wheat flour and remaining 2 tablespoons of olive oil. Mix until crumbly.
Step 7
Add the heart-healthy margarine and use your fingers to rub it into the flour mixture until it resembles coarse breadcrumbs.
Step 8
Gradually add the ice-cold water, stirring with a fork, until the mixture just comes together to form a soft dough. Do not overwork the dough.
Step 9
Roll out the dough on a lightly floured surface to about 1/8 inch thick. Cut out circles using a 6-inch (15 cm) round cutter.
Step 10
Place a heaping tablespoon of the beef and vegetable mixture in the center of each dough circle.
Step 11
Brush the edges of the dough with beaten egg, then fold over to form a semi-circle. Press the edges together to seal, and crimp with a fork.
Step 12
Place the pasties on a baking sheet lined with parchment paper. Brush the tops with more beaten egg.
Step 13
Bake in the preheated oven for 20-25 minutes, or until the pastry is golden brown.
Step 14
Allow to cool slightly before serving. Enjoy your heart-healthy beef and vegetable pasties warm.
Nutrition Facts
| Serving size | (1189.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1884.0 |
| Total Fat 92.3g | 0% |
| Saturated Fat 21.5g | 0% |
| Polyunsaturated Fat 5.7g | |
| Cholesterol 319.9mg | 0% |
| Sodium 689.9mg | 0% |
| Total Carbohydrate 188.9g | 0% |
| Dietary Fiber 38.1g | 0% |
| Total Sugars 18.0g | |
| Protein 85.8g | 0% |
| Vitamin D 348IU | 0% |
| Calcium 270.4mg | 0% |
| Iron 18.0mg | 0% |
| Potassium 1628.9mg | 0% |
Source of Calories