Steak and kidney pie
Add carrot and brown lentils to this traditional British dish to make it really healthy, high-fibre meal for all the family.
Serves: 4
Takes: approx. 2½-3 hrs (including cooking time)
100g plain white flour
100g self raising wholemeal flour
100g soft margarine (trans fat-free)
4-5 tbsp cold water
2 tbsp vegetable oil e.g. rapeseed
400g lean beef, sliced into bite-sized pieces
2 lambs' kidneys
1 large onion, finely chopped
1 large carrot, peeled diced
400g brown lentils, rinsed and drained
300ml beef stock
1 small egg, beaten, to glaze
1. To make the pastry, sift the plain flour into a large bowl, add the wholemeal flour and rub in the margarine with your fingertips until the mixture resembles fine breadcrumbs. Add enough water and mix to a firm dough.
2. Knead the dough briefly and gently on a floured surface. Wrap in cling film and chill while preparing the filling.
3. Heat 1 tbsp of the oil in large non stick frying pan, add the onion and cook over a medium heat for 4-5 mins, add the carrot and cook for a further 2 mins. Remove from the pan and set aside.
4. Heat the remaining oil in the pan, add the beef and kidney onion and cook over a high heat for 4-5 mins until seared brown. Pour over the stock and cook for 1.5 hours or until tender. Add more stock if required. Add the onion, carrot and lentils and cook for a further 20 mins.
5. Transfer the mixture into 4 small heatproof dishes or 1 large one. Grease the shoulders of a pie raiser or an upturned egg cup and stand it in the middle of the dish.
6. Roll out the pastry. Brush the pastry rim with a little water, then drape the pastry lid over it, pinching the edges to seal. Glaze with beaten egg and cook at 200°C/gas mark 6 for 30 mins.
Nutritional info: Approximate fibre content of a standard steak and kidney pie is 2g. The approximate fibre content of this high-fibre version is 7g.
More recipes:
Steak and kidney casserole with mustard toasts
Steak and vegetable pasties
High-fibre five-veg bubble and squeak
Where to next?
Why a high-fibre diet is good for you
What you should be eating for your age
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