If you’ve never had a pasty before, you’re missing out! A savory meat and vegetable filling all wrapped up in a delicious pie crust dough—what’s not to love? Our Beef Stew Pasty recipe uses whole wheat flour to make the crust, and also includes lean beef and hearty vegetables in a rich red wine sauce. It packs all the flavors and nutrients of a beef stew into a tasty, yet mess-free meal. So, you can eat a classic meat-and-potatoes meal without ruining your healthy eating streak!
These meat pies make a perfect packed lunch or filling dinner. They even freeze well, so you can make them in advance and save them for dinner during a busy week!
Yields: 8 servings | Serving Size: 1 pasty | Calories: 448 | Total Fat: 17g | Saturated Fat: 11g | Trans Fat: 0g | Cholesterol: 43mg | Sodium: 261mg | Carbohydrates: 55g | Fiber: 7g | Sugar: 4g | Protein: 20g | SmartPoints: 15
- 2 cups whole wheat flour
- 1/4 teaspoon Kosher salt
- 1/3 cup cold coconut oil
- 1/4 cup cold water, as needed
- 1 pound lean round beef roast, cut into small cubes
- 4 large red potatoes, cut into small cubes
- 1 medium yellow onion, diced small
- 1 cup mushrooms, sliced
- 3 carrots, peeled and cut into small cubes
- 1/2 teaspoon Kosher salt
- 1/2 teaspoon ground black pepper
- 2 teaspoons garlic powder
- 1 teaspoon dried oregano
- 1/2 cup red wine
- Extra water, as needed
- Preheat oven to 400 degrees. Lightly spray a cookie sheet with nonstick spray.
- In large bowl, add flour, salt, and cold coconut oil. Ensure the oil is cold and solid by storing in the refrigerator until ready to use. Using a fork, break the oil into the flour mix until powdery and only pea sized chunks remain. Carefully mix in the water one tablespoon at a time, until dough can be formed into a ball. The dough should not be sticky, just able to hold together in a ball form. Divide dough into six equal sized portions and set aside.
- In a mixing bowl, combine all ingredients, with exception of extra water. Mix well. The red wine will pool at the bottom of the bowl—that is okay.
- Roll out dough about 1/4 inch thick in to a circle about 6 inches in diameter. Place about 1/2 cup of filling onto half the circle, leaving 1/4 inch of dough on the edge. If needed, use a spoon to drizzle the red wine at the bottom of the bowl on top of the filling. Brush the edges of the dough with extra water and fold dough in half. Using a fork, press the edges together to seal. Place on prepared cookie sheet and cut three small slits into the top.
- Bake for 30 to 45 minutes until the crust is golden, filling is cooked, and vegetables are soft. Allow to cool before serving. If desired, serve with beef gravy.
- OPTION: To freeze, follow directions above except do not bake. Once edges of pasty are sealed tightly wrap raw pasty with plastic wrap and place in freezer. To bake, remove from freezer and thaw in refrigerator. Once thawed half way, place on prepared cookie sheet and bake as directed above. Typically, the frozen pasties will take up to an hour to bake.
What’s your favorite meat-and-potatoes recipe? Let us know what you think in the comments below.