Healthy Meat pies with a butterbean pie topping.


Pot pies

I’m absolutely in love in th the  whole range of Eating for Sustained energy Cook books from Liesbet Delport and Gabi Steenkamp. These woman know how to develop good home-made food recipes, while keeping it interesting, healthy and quick to make. When ever there is a new recipe book on the shelves I don’t even flip through it any more I just buy it!  The recipes are based on the low GI low GL principles, low in fat and best of all low in carbohydrates as well.

The recipes are delicious and the photos are absolute taste bud teasers.

I’ve decided to make individual pies instead and to incorporate more veggies into my meal I’ve added a Portobello mushroom on the bottom of the pie pots which was a lovely surprise as no one expected it.

 Serve 6

5 ml Olive oil

1/2 tsp dry/fresh  thyme leaves

1 medium onion chopped

6 x Portobello mushrooms

 garlic butter to fry the mushrooms with

400 g topside mince

5 ml chilli powder

4 tomatoes chopped

Salt and pepper to taste

40 g tomato puree

5 ml brown sugar

Salt and pepper to taste

Pie topping

1 x 410 g tin butter beans (drained)

100 ml low-fat milk

1 egg

60 ml water

250 ml cake flour

10 ml baking powder

Pinch of salt

Fry the Portobello mushrooms in a pan with the garlic butter. Place a mushroom at the bottom of each pot pie.

Heat the oil and fry the onions until soft. Ad the meat,  thyme chilli powder  and  fry until brown. Add the tomatoes, tomato puree and the brown sugar. Add just enough water to make a rich sauce and simmer for 10 – 15 minutes.  Season to taste.

For the topping; Mash the beans together with milk water and egg, or process in a food processor.Sieve the flour, baking powder and salt onto the beans. Mix well. Spoon the meat mixture into the pots.

Spread the pie topping over the meat with a spoon.

Bake for 20-25 minute in a preheated oven at 180 degrees.

Serve hot with roasted veggies or a large salad

Meat pies with butter bean pie topping and roasted veggies.

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