Today’s post is inspired by the Foods on Friday prompt during Diabetes Blog Week. It was one of my favourite topics to read and write about, and yet I’m disappointed that I haven’t included more food posts on this blog. Food is actually quite a big part of my life and my diabetes management, and I do cook often at home.
With Monday being a Public Holiday, I volunteered to cook lunch at home. It was a pretty quick decision, which is very unusual for the indecisive person that I am. But I felt like having pies, so that’s what I decided to make.
I made these using Pie moulds, and to be honest that part of the recipe is damn time consuming. If you want to save yourself a lot of time, you could probably just line a baking dish with Shortcrust Pastry and pour the filling into there.
The filling has a beautiful sweetness from the tomatoes, savouriness from the steak and bacon and a nice thickness thanks to the flour – it was just perfect if I may say so myself. It does have a rich flavour, so I don’t recommend going overboard on the Salt.
This recipe makes 15 individual pies, which will probably give you enough for leftovers (and hopefully a break from cooking) the next day.
The pastry does contribute a significant proportion of carbohydrates and fat towards the pie, so I would recommend sticking to a serving of one with a side of salad or vegetables. There’s also a good source of protein and iron from the meat, for sustained energy.
- 1 can diced or crushed tomatoes (approx. 400g)
- 2 rashers bacon, chopped
- 1 onion, chopped
- 2 tbsp plain flour
- 1kg rump steak, diced
- 2 cups water
- Salt and Pepper, to taste
- 1 tsp fresh Thyme leaves
- 3 sheets Pampas 25% reduced fat frozen Shortcrust Pastry
- 3 sheets Pampas 25% reduced fat frozen Puff Pastry
- 15 pie moulds or a medium baking dish
- Heat oil in a medium saucepan over high heat and fry onion and bacon for 3 minutes or until softened.
- Add steak and cook for 5 minutes or until well browned.
- Add tomatoes, water, flour and thyme and bring to the boil.
- Reduce to a medium low heat and simmer for 30-60 minutes or until sauce thickens.
- Place Pastry sheets on the bench to thaw for 5-10 minutes.
- Preheat oven to 180ºC.
- Cut rounds from the Shortcrust Pastry to line the Pie moulds.
- Divide steak filling evenly between Pie moulds.
- Cut rounds from the Puff Pastry to cover the Pie moulds. Pierce the edges with a fork to seal.
- Bake in the oven for 25-30 minutes or until golden.
(estimate per pie)
- Carbs: 36g
- Fat: 10g
- Glycemic Index Estimate: Medium