We hope everyone is well and are as pumped as Sash and Chris are about this weeks Almost-Winter-Warmer-Recipe by our superstar nutritionist Jenn Jenn! I know, I know, we can hear all the people in the northern parts of Australia/hemisphere saying “Mate, it doesn’t bloody-well get cold here! What are we going to do with this delicious Almost-Winter-Warmer-Recipe, when we are sweating like Sash on a dance floor?!” All very valid points Fit Tradies – and to that, Sash and Chris have proposed you do the following: Follow the whole recipe, until you get to the step of cooking the meat and putting it in the oven. Instead of cooking meat and placing in said oven – place in freezer for 3 hours. Boom! Summer-cooler-recipe! *insert smirking emoji face*…. Now unfortunately Sash and Chris have zero idea when it comes to food preparation and the need for a hygienic recipe, which is thoroughly cooked… Which could be why they were both a tad under the weather after wearing raw chickens on their heads to a costume party… (this did not actually happen and no raw chickens were injured in the making of their costumes….) But seriously, they are about as knowledgeable about food prep as they are good looking… Not to mention, Jenn has made it clear that you should not under any circumstances listen to either one of those idiots, nor substitute the oven with a freezer….
Anyway – to the recipe! Welcome the one, the only, our favourite lady besides Chris’s baby (pretty proud of that rhyme actually…) Jenn Jenn!
‘Blue Sky’ with a bit of ‘Dead Horse’!
As the Honey Badger would say when referring to a try, there’s nothing like getting a bit of Meat (‘Meat Pie’ – try). what better way then combine your typical Aussie Servo Snack and a bit of health then Fit Tradies Healthy Meat.
Time to prep: 15 mins
Ingredients: more than usual – but the effort is worth it!
Servings: 12 small pies – 6 larger individual serve pies
To cook: 1hr for filling. 25 mins to brown in oven
Rating: 5 mouth-watering-emoji-faces out of 5!
Beverage to accompany: Chris’ irish heritage is coming out with a suggestion of a Guiness. If you can’t quite stomach that meal-in-a-can, a heavier beer such as an IPA would go delightfully. Note: Our healthy-legal-department also suggests; water…
- 2 tablespoons olive oil
- 500g trimmed, cubed meat (we used beef chuck steak)
- 1 medium brown onion diced
- 3 sticks of celery diced
- Handful of mushrooms diced
- 1 medium zucchini diced
- 1 medium carrot diced
- Filo pastry – can use short crust or puff, but filo contains less saturated fats
- Spray vegetable oil
- 1/4 cup plain flour
- 1 tablespoon salt reduced instant gravy powder
- 1 tablespoon salt reduced beef stock powder
- 1 teaspoon garlic power (or 2 fresh cloves crushed)
- ½ teaspoon Mustard powder
- ½ teaspoon smoked paprika
- 1-2 tablespoons of Worcestershire sauce
- 500ml water
Mashed Potato topping – also a great way to use up left over mashed potatoes!!!!
- 4-6 medium washed potatoes – don’t peel
- 1 teaspoon garlic powder or 2 cloves of fresh
- ½ cup of milk
- Paprika OR Black Pepper for sprinkling
Note: will need pan or pot with a lid. When filling is almost cooked, preheat the oven to 200∘C.
- Brown meat and onion in a large pan on medium to high heat. Once cooked through, add in diced veg and cook until zucchini starts to soften and fall apart.
- Mash: Boil water, add in garlic and diced, unpeeled potatoes. place the potatoes into cook while you carry on with the next step. Once cooked through, drain and set aside. Jenn’s note: If you are super precious with your mashed potatoes, feel free to waste your time peeling them but leaving the skin on increases fibre content!
- Place all dry gravy mix ingredients into a jug, slowly add in small amounts water and mix so no lumps form. Once completely mixed, add half the gravy mixture to the pan and stir for a few mins then add in remaining liquid. Place lid on the pot/pan and reduce heat to low and cook for 45mins to an hour. Stir occasionally as gravy will thicken and you don’t want it to catch on the pan. Taste gravy as it thickens and adjust seasoning if required. Filling will be done once the mushrooms and zucchini has disappeared and meat is tender.
- To the mashed potatoes, add in milk and mash.
- Lay out 4 sheets of filo pastry. Spray each layer with vegetable oil, and form a single stack of pastry sheets. Cut into squares big enough to fill the muffin tins, being careful to not rip the filo pastry. Fill each muffin casing with the pie filling and top with mashed potato. Sprinkle with paprika or cracked pepper and bake in the oven will pastry is flaky and brown on the edges. Serve with your favourite sauce at your next gathering or with a side salad for a fun dinner alternative.
Nutritional information (based on the Australian Guide to Healthy Eating for an Adult)
- Good source of lean protein – when meat is trimmed
- Almost 1 serve of vegetables per small pie – serve three with side salad that fills ½ of your plate and you would be close to meeting your daily vegetable target! Whaaaaaat???
- added fibre when potatoes aren’t peeled
- Aim for reduced salt stock and gravy powders
There you have it team! Another absolute cracker from Jenn! You can all officially walk into the smoko room and say “I’m going the healthy option today guys” and still whip out a meat pie!
Coming up in the next few weeks Chris and Sash have some how managed to rope in more people to interview, convinced Jenn it is a good idea to not leave these two pork chops and continue to share her awesome recipes AND they look into how to get rid of Chris’s official dad-bod! (Good luck lads!)
Until then Tradies…Keep it tight and Bright!
– Sash and Chris –
Quote of the week: “That’s not a pie, This is a pie!”
Video of the week: Worlds hottest meat pie!
Fit Tradie Challenge: We want to get you guys involved! Post your best pic/selfie, giving Fit Tradie a shout out while either exercising or cooking one of our de-lish recipes (make sure you tag us) and we will pick one to go up on our socials in the coming week!