High-Protein
Protein-Packed Steak Pie
120-180 minutes
Easy
12 Servings
We’re often asked what the perfect meal is for post-training or match recovery, and so we’ve adopted here a steak pie that Jason produced first for the Leeds Rhinos rugby team and then for his local club in Ilkley, West Yorkshire.
About This Recipe
We’re often asked what the perfect recipe is for post-training or match recovery, and so we’ve adopted here a steak pie that Jason produced first for the Leeds Rhinos rugby team and then for his local club in Ilkley, West Yorkshire.
The protein-packed steak pie recipe takes a while to put together, though you can prep in batches and then put them together for the final cook in the oven. You can also make this in bulk (this is for a 12-person serving) and either eat through the week or freeze.
Please note, the portion sizes are purposefully high in calories to help replenish post exercise, if you require a smaller portion, simply split a regular one in half.
Star of the show in this pie recipe is the protein-rich beef which helps rebuild tired muscles, as well as the slow-release carbs from the wholemeal and flaxseed pastry.
The veggies included were chosen to maximise their antioxidant value to also aid with protecting the immune system and aiding with recovery.
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Ingredients
For the pie and filling
2.4kg/5.3 lbs diced chuck / braising / stewing steak
180g/6oz beef dripping / butter to fry off in and for roux
600g/21oz chestnut mushrooms cut into quarters
60g/2oz crushed garlic
300g/11oz leeks diced
300g/11oz onions diced
300g/11oz carrots diced
300g/11oz celeriac diced
6 bay leaves
2.4kg/80 fluid ounces BB bone marrow broth or other stock
180g/6oz plain flour
1tsp black pepper
35g/1oz sea salt
5tsp dried herbs (Provence mix)
250g/9oz BB tomato fondue or passata
5tsp smoked paprika
For the pastry
240g/9oz beef suet
240g/9oz butter
480g/17oz self-raising flour
480g/17oz wholemeal flour
5tsp nigella seeds
50g/1.8oz flaxseed
1 egg separated
Nutrition Per Serving
Calories
1284
Fats
75G
Carbs
96G
Protein
66G
Method
Seal off the diced beef in a hot non-stick frying pan until it reaches a deep golden colour
Dust with smoked paprika and turn to coat, then decant into large solid-bottom pan
In the same non-stick pan, add the diced vegetables and a little butter and sweat down to caramelise
Add to the same pan as the beef
Deglaze the frying pan with a dash of bone marrow broth, stir to dissolve any residue on the pan, add to the large solid-bottom pan
Add the remainder of the bone marrow broth/stock and the tomato fondue to the deep pan, still thoroughly and add the dried herbs, salt and pepper
Cover with a lid, bring to a simmer and cook for 60-70 minutes until the beef is tender
Meanwhile make the pastry
Add the dry ingredients to a bowl and rub in the fats until it resembles dried breadcrumbs
Add the egg white and a little water to create a soft dough
Cover with cling film and allow to rest in the fridge
Once the meat is tender, lift out all the solids into a pie dish, retain the stock in a bowl
In the deep bottomed pan, melt the butter / beef fats (any skim from on top of the stock)
Add the flour and cook out over medium heat until the mixture turns a nutty brown colour
Add the hot stock a ladle at a time, beating with a whisk to create a smooth consistency
Add the remainder of the stock and cook out to form a gravy
Pour over the meat and veggies and allow to cool
In the meantime, heat the oven to 180C/360F (fan) or 200C/390F (convection)
Roll out the pastry to fit the pie dish, place over the filling and nip the edges to form a seal with the tray edge
Make a few incisions with a knife to allow steam to escape
Whisk the egg yolk with a little salt and brush over the pastry
Bake in the centre of the oven until the centre of the pie is steaming hot (60-90 mins)