Heart-Healthy Beef and Vegetable Pastie
Delight in the wholesome goodness of this Heart-Healthy Beef and Vegetable Pastie, a nourishing twist on the classic savory pastry. Made with lean ground beef and packed with colorful vegetables like baby spinach, carrots, red bell peppers, and peas, this recipe offers a flavorful, nutrient-rich filling that's light yet satisfying. The whole-wheat pastry is crafted with olive oil and heart-healthy margarine, ensuring a flaky and guilt-free crust. Perfectly seasoned with garlic and black pepper, these golden-brown pasties are ideal for a comforting dinner or a grab-and-go lunch. Easy to bake and ready in just over an hour, they’re as convenient as they are nutritious. For a meal option that’s both delicious and heart-conscious, these beef and vegetable pasties are a must-try!
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Recipe Information
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
Instructions
Preheat your oven to 200°C (400°F).
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.
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.
Stir in the finely diced carrot, red bell pepper, and frozen peas. Cook for another 3 minutes until the vegetables start to soften.
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.
In a large bowl, combine the whole-wheat flour and remaining 2 tablespoons of olive oil. Mix until crumbly.
Add the heart-healthy margarine and use your fingers to rub it into the flour mixture until it resembles coarse breadcrumbs.
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.
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.
Place a heaping tablespoon of the beef and vegetable mixture in the center of each dough circle.
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.
Place the pasties on a baking sheet lined with parchment paper. Brush the tops with more beaten egg.
Bake in the preheated oven for 20-25 minutes, or until the pastry is golden brown.
Allow to cool slightly before serving. Enjoy your heart-healthy beef and vegetable pasties warm.
Nutrition Facts
Calories |
1884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.3 g | 118% | |
| Saturated Fat | 21.5 g | 108% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 690 mg | 30% | |
| Total Carbohydrate | 188.9 g | 69% | |
| Dietary Fiber | 38.1 g | 136% | |
| Total Sugars | 18.0 g | ||
| Protein | 85.8 g | 172% | |
| Vitamin D | 8.7 mcg | 44% | |
| Calcium | 270 mg | 21% | |
| Iron | 18.0 mg | 100% | |
| Potassium | 1629 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
