Delicious Low FODMAP Homemade Pasties

Makes 5 Pasties


Low FODMAP

Gluten Free















Ingredients: 5 sheets pre-prepared gluten free puff pastry sheets, thawed 500g lean beef mince 1 large carrot, peeled & cut into small ½ cm cubes 1 large potato, peeled & cut into small ½ cm cubes 1 cup green beans, cut into 2 cm pieces ¼ cup continental parsley, rinsed and chopped 1-2 spring onion stalks, rinsed and thinly sliced Extra virgin olive oil 2 cups gluten free, low FODMAP beef stock 2-3 tbsp gluten free corn flour 1 egg Salt and pepper to taste


Method:

  1. In a large saucepan place oil, parsley and spring onion. Cook until softened.

  2. Add beef mince and cook until browned. Use a wooden spoon to break it up into small pieces.

  3. Add cut carrot, potato and green beans. Stir well to combine.

  4. Add beef stock and cook until vegetables are tender. Add salt and pepper to taste.

  5. In a small bowl add corn flour and mix with water to form a paste. Add to mince and vegetable mixture and stir well until combined and until it forms a thick gravy like consistency. If it is still a bit watery simply add some extra corn flour.

  6. Turn saucepan off and allow to cool slightly.

  7. Pre-heat oven to 220 degrees Celsius.

  8. Once cooled, place ¼ of the mixture onto one half of each puff pastry sheet, allow 1.5 cm around the outside edges.

  9. Wet your fingers and use them to wet the outside edges of your pastry.

  10. Fold puff pastry sheet in half and use a fork to press the edges together to encase your filling.

  11. Place on a tray lined with baking paper.

  12. In a bowl beat egg well and use a pastry brush or your fingers to brush or coat the top of your pasties with the egg as a glaze.

  13. Place in oven and bake for 20-30 minutes or until golden brown.

  14. Serve and enjoy!

Tips:

  1. Serve these delicious pasties with mashed potato and steamed low FODMAP vegetables of your choice.

  2. This dish is also moderate in natural food chemicals if you are sensitive to these.⁠

 

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