Healthy Beef Pie
Perfect healthy meal for the cold months
1 kg beef cheeks or chuck trimmed and cut into large chunks 4 onions, sliced 4 large cloves garlic, smashed few sprigs of thyme 2 cups good quality red wine 1 litre (4 cups) water 2 star anis 500 g mushrooms - quartered / halved
Preheat the oven to 150 C.
Heat a Large frying pan over medium heat.
Brown the beef on each side for a few minutes.
Place the beef in a heavy-based / cast iron casserole dish.
Deglaze the frying pan by adding 2 cups of red wine then add it to the casserole dish.
Clean your frying pan and sauté the onions over a medium heat until golden brown.
Add the onions to the casserole dish.
Add the mushrooms to the casserole dish.
Add thyme, star anis and water.
Mix everything together.
Cover well with foil so all sides are completely sealed.
Cook for approx 3 - 4 hours or until the beef is tender and sauce has thickened. Check half way through and add a little more water or beef stock if required.
Taste and check, season with a little sea salt and pepper if required.
Thicken if necessary by reducing the stock or by mixing in 1 - 2 teaspoons arrowroot dissolved in a little water.
Enjoy with or without short-crust pastry. This pie can also be served with cauliflower or sweet potato mash and green peas.
Nutrition per serve (without shortcrust)
Protein: 38.3 g
Carbs: 3.9 g
Total fat: 11 g
Saturated: 4.8 g
Iron: 4 mg
Fibre: 3 g
Gluten Free shortcrust
Combine 2 cups (200 g) almond meal ½ cup sesame seeds (reserving some to garnish tops), pinch of sea salt and 2 tablespoons ground flaxseed. Add 1 free range / organic egg and 2 - 3 tbsp water to mix into a soft dough. divide dough into small portions (10) and roll each portion into round disks between 2 sheets of grease proof paper. Brush the top of each disk with a beaten egg and sprinkle with sesame seeds. Bake for 20 minutes in a moderate 180 C oven and cool completely.
Makes 10 disks:
Nutrition per serve: Protein: 6.1 g, Carbs: 1 g, Total fat: 15 g, Saturated: 1.3 g, Kilojoules: 674, Calories: 161, Fiber: 2.4 g