Meat pie

Recipe from: 5/27/2004 12:00:00 AM

Ingredients 16
Servings 6
Time 25 minutes

Ingredients

  • 5
    ml
    canola oil or olive oil
  • 1
    medium onion, chopped
  • 400
    g
    topside mince
  • 1
    x 410 g can baked beans in tomato sauce
  • 4
    tomatoes, peeled and chopped
  • 1
    (or more) chilli, seeded and finely chopped
  • 1
    ml
    salt
  • freshly ground black pepper to taste
  • TOPPING
  • 1
    x 410 g can small white beans, drained
  • 100
    ml
    low-fat milk
  • 1
    egg
  • 60
    ml
    water
  • 250
    ml
    cake flour, measured when sifted
  • 10
    ml
    baking powder
  • pinch of salt
 

Method

45 minutes
 
Preheat the oven to 220 °C.
Heat the oil and fry the onion until soft. Add the mince and brown.
Add the beans, tomatoes, chillies, salt and pepper and simmer for 10 to 15 minutes. Add a little water if necessary.
TOPPING
Mash together the beans, milk, egg and water or process in a food processor.
Sift the flour, baking powder and salt over the bean mixture and mix well.
Spoon the mince mixture into an ovenproof dish and cover with the topping mixture.
Bake for 20 to 25 minutes and then serve hot with vegetables or a salad.

Nutritional value per serving
Glycaemic index 48, fat 9 g, carbohydrate 40 g, fibre 11 g, protein 25 g, kJ 1 495, One meat pie portion = 3 starch and 2 protein or 2 starch and 3 protein.

 

Read more on: bake  |  beef  |  sauté
 

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