Pasties are a savory meal-in-one made with a meat and potato filling. They are deliciously satisfying, which usually means they’re off limits to most healthy eating plans. Happily, this traditional pasty recipe is just as satisfying but uses healthy substitutions. Instead of white flour, we used white whole-wheat flour for some extra fiber and coconut oil for its healthy fats. Also, our Traditional Meat Pasty is made with lean beef and a mix of root veggies.
The best part about pasties is that they’re super easy to freeze. Pop some pasties in the oven on nights when you don’t feel like cooking, and voila! You have a hearty, balanced meal in no time at all!
Yields: 6 servings | Serving Size: 1 pasty | Calories: 476 | Total Fat: 17g | Saturated Fat: 12g | Trans Fat: 0g | Cholesterol: 47mg | Sodium: 322mg | Carbohydrates: 60g | Fiber: 9g | Sugar: 4g | Protein: 25g | SmartPoints (Freestyle): 16
- 2 cups white whole wheat flour
- 1/4 teaspoon Kosher salt
- 1/3 cup cold coconut oil, optional pure butter
- 1/4 cup cold water, as needed
- 1 pound lean ground beef, optional ground turkey
- 2 large potatoes, cut into small cubes
- 1/2 cup diced yellow onion
- 1/2 cup rutabaga, cut into small cubes
- 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 ground thyme
- 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.
- 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. 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 golden, filling is cooked, and vegetables are soft. Allow to cool before serving. Best served with ketchup!
- 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.