Cornish pasties are obviously from Cornwall, England. Traditionally made with meat, potato and vegetable mixture enveloped by pastry. Yes pastry – I had not considered these for my low-carb blog until I found a recipe for Fat Head Pastry. Original recipe I used can be found here: https://www.ditchthecarbs.com/fat-head-sausage-rolls/
Wow if I can make a low-carb pastry then maybe I could include Cornish Pasties. My version below is only 9 net carbs per portion.
Cornish Pasties were made for the miners to take into the pit for their midday meal. Traditionally they had the savoury at one end and then a dessert at the other; 1 wholesome meal wrapped in 1 pastry envelope.
Cornish Pasties were given a Protected Geographical Indication (PGI) in 2011, which means that only Pasties made in Cornwall by the traditional recipe are officially allowed to be called Cornish Pasties. Some of the other UK foods that have PGI are Melton Mowbray Pork Pie, Cumberland Sausage, Stilton cheese (this is just one example of many cheeses), Whitstable Oysters, Rutland Bitter. There are in fact 38 products which currently have a PGI status which is there to protect local traditions, trade and agriculture.
Traditionally the filling is placed in the pastry uncooked, however the Fat Head Pastry cooks too quickly to make in this way so we will need to cook the filling first.
Low Carb Cornish Pasties
A low carb take on Cornish Pasties, using Fat Head Pizza dough as the pastry replacement.
- 1 tbsp vegetable oil
- 350 gm beef skirt or braising steak - finely diced (1cmx1cm)
- 1 large onion - finely diced
- 175 gm swede - finely diced
- 175 gm carrot - finely diced
- 1 pint beef stock
- Salt and Black pepper
Fat Head Pizza Dough
- 170 gm grated mozzarella
- 85 gm almond flour
- 2 tbsp full fat cream cheese
- 1 egg
- 1 tsp onion flakes
Make the filling
Fry the onion in the vegetable oil until it is transparent. Do not have the heat up too high as you do not want the onions to brown.
Add the beef to the onion and brown the meat off. Now include the rest of the vegetables and leave to sweat out (leave on a slow heat with a lid) for 5 minutes to allow all ingredients to begin cooking and for flavours to combine.
Pour over the beef stock so that it almost but not fully covers the mixture and bring up to the boil. Season with salt and pepper and turn down and simmer for 30 minutes.
Strain all liquid and set aside for later.
In a large microwaveable bowl, thoroughly mix together the Almond flour, grated Mozzarella and cream cheese.
Microwave on high for 1 minute. Stir and then microwave for a further 30 seconds. Remove and stir again.
Add the egg, salt and onion flakes and give the mix a really good stir. I found using my hands was helpful here as this really helped mix everything thoroughly.
To roll out; divide the mixture into 4 and then roll each seperately using a rolling pin, between 2 sheets of baking/parchment paper into rough round shapes about 6 inches in diameter.
Pre-heat oven on 220C or Gas 6
In one half of each pastry round, place the filling mix.
Carefully fold the plain half over the top and crimp/join the edges together.
Bake on 220C or Gas 6 for 12 minutes.
Nutrients per pasty
Fat (g) 26
Carbs (g) 9 (net)
Protein (g) 38