Diabetic Recipes

Meat and Mushroom Pub Pies

(makes 4 servings)

1/2 frozen puff pastry sheet (one-fourth of a 17 1/4-ounce, 525 g, package), defrosted
1 pound (480 g) ground beef sirloin
6 ounces (180 g) mushrooms, sliced
1 1/2 cups frozen chopped onion
2 teaspoons (10 ml) crushed dried thyme
2 tablespoons (18 g) all-purpose flour
1 1/2 cups (360 ml) fat-free low-sodium canned beef broth
1 tablespoon (15 ml) bottled steak sauce
1/2 cup (72 g) frozen peas, rinsed with cold water and drained
  1. Preheat oven to 450°F (230°C), Gas Mark 8. On a lightly floured surface, roll out pastry to 6-inch (15 cm) square. Using a sharp knife, cut into twelve 1/2-inch strips.
  2. In a heavy skillet over medium-high heat, brown beef, mushrooms, and onion until beef is no longer pink, about 5 minutes. Sprinkle mixture with thyme and flour. Add beef broth and steak sauce; cook, stirring, for 5 minutes. Stir in peas. Spoon mixture into individual casserole dishes about 5 inches (12.5 cm) in diameter.
  3. Arrange two pastry strips in a wide X over each casserole. Place a third strip across the center. Press overhangs firmly to sides of casseroles to seal.
  4. Bake until pastry is puffed and golden brown, about 12 minutes.
Per serving: 430 calories (47% calories from fat), 29 g protein, 22 g total fat (5.8 g saturated fat), 28 g carbohydrate, 3 g dietary fiber, 41 mg cholesterol, 219 mg sodium
Diabetic exchanges: 3 lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable), 2 fat