Serves 6
Time: ~ 1 hr 10 mins
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~
Ingredients
300 g diced lamb (a)
1 leek (b)
70 g celery / 3 sticks (c)
1 swede
1 large white potato (d)
1 tin of lentils (e)
200 g green beans (f)
160 g green drumhead cabbage (g)
1 packet Genius gluten free shortcrust pastry (h)
Rice flour for dusting
1/2 tsp salt
1/2 tsp citric acid
2 tbsp gluten free cornstarch
3 tbsp canola oil (i)
canola oil spray or rice bran oil spray (j)
1 egg
3 cups of low FODMAP, failsafe chicken stock, or water
marbles or 1 cup of rice (not eaten)
Foodnotes
(a) Ensure very fresh meat (as instructed by dietician)
(b) Dark green tops of leeks are low FODMAP. They are also slightly higher in salicylates than the white part although suitable for failsafe elimination. Tip: re-grow the leeks.
(c) Celery is low FODMAP at 75g (FODMAP Friendly App, 2018).
(d) Use white brushed, coliban, sebago or kennebec potatoes. Check the colour before buying brushed potatoes because they can come in yellow.
(e) Tinned lentils, well rinsed, are low FODMAP at 1/2 cup (The Monash University Low FODMAP Diet App, 2018)
(f) Green beans are low FODMAP at 14 beans (75 g, FODMAP Friendly App, 2018). Frozen green beans can be substituted for fresh green beans and used in the same way.
(g) Green drumhead cabbage is low FODMAP at 1 cup (94 g, The Monash University Low FODMAP Diet App, 2018)
(h) Available in some Coles supermarkets in Australia
(i) Use canola oil that has no antioxidants (no 310-312, 319-321).
(j) Canola or rice bran oil spray should have no antioxidants (no 310-312, 319-321) or soy lecithin (moderate amines). Propellants such as propane, butane, isobutane are fine.
Instructions
- Take Genius shortcrust pastry out of the freezer the day or morning before and defrost in the fridge.
- Take Genius shortcrust pastry out of the fridge and warm to room temperature on the bench
- Cut off green tips of leek. Rinse the tips and then chop them finely.
- Rinse celery and chop finely.
- Thickly (double) peel large white potato and swede. Chop into small cubes.
- Drain and rinse tinned lentils.
- Top and tail and rinse green beans. Chop into small pieces, about 4 cm in length.
- Finely chop cabbage.
- Heat 1 tbsp canola oil in a large pot or saucepan on high heat.
- Add celery and cook for ~3 mins until soft
- Add green tips of leek, salt and citric acid and cook until soft.
- Remove celery and leek from the pot.
- Preheat the oven to 200 deg C
- Add 1 tbsp canola oil and turn heat down to medium.
- Add diced lamb to the pot and seal with frequent stirring. If the lamb starts to stick, add 1 tbsp water.
- Once lamb is sealed, add potato and swede and turn heat back up to medium-high. Cook for about 3 mins.
- Return leek and celery to the pot along with lentils.
- Cover the meat and vegetables with chicken stock, or water if you have no homemade low FODMAP failsafe stock.
- Simmer with lid on for 20 mins.
- Meanwhile, spray the inside of a 25 cm diameter pie dish with oil.
- Knead the pastry, divide in two and roll out to fit a base and lid the pie dish.
- Place the pastry base (and sides) into the pie dish, then line with baking paper and fill with marbles or rice.
- Cook the base pastry for 10 mins. Afterwards remove the marbles/rice and baking paper.
- Add green beans and cabbage to the pot and cook for a further 5 mins with the lid on.
- Mix the cornflour in a small amount of water so that it does not form lumps, and then add to the pot.
- Take the lid off the pot and evaporate the water (~ 10 mins) until a thick mixture is left (it should not resemble soup).
- Scoop the pie filling into the pie and cover with the pastry lid, pinching around the edges.
- Beat the egg and then brush it over the pastry lid.
- Cook the pie for 20 mins, until the lid is light brown.
- As the pie contains meat, serve immediately, or freeze immediately.
Personal notes
This pie taste much better with chicken stock rather than water, but water is a good backup if there is no stock on hand. The current recipe makes a very full pie, and it could be made without the swede and potato. I tend to chop the swede up very small because I don’t like the taste of it on it’s own but it’s good hidden in a meal. I recommend making the pie on a weekend rather than weekday as it is quite time consuming. I spread the pastry a bit thin, and it ended up cracking, as you can see below.
At Coles this week, I found a leek with the most green I have even seen in a shop. Very impressive!
Edit: I recently re-read the RPAH charts and discovered that the emulsifier soy lecithin that is often used in canola oil spray is actually moderate in amines. I have since switched to using rice bran oil without soy lecithin.