Claire87
Well-Known Member
Low Carb Cheese and Onion Pasty
Total carbs per pasty: 5.5g
Serving size: 2 pasties
Low Carb Short Crust Pastry
Ingredients:
• 1 cup (60g) of soya flour (I use roasted soya flour that has only 16g of carbs per 100g http://www.hollandandbarrett.com/pages/product_detail.asp?pid=3107&prodid=3749&cid=432)
• 20g of chilled unsalted butter, cubed
• Pinch of salt
• Approx 1 tbsp of chilled water
Method:
• Mix flour and salt.
• Cut in butter and rub butter into flour incorporating air as you go. Make sure all the butter is rubbed into the flour. Unlike normal flour it won’t look exactly like breadcrumbs, but it will be close enough.
• Gradually add water until it comes away from the bowl and forms small balls without being too sticky. (I added a ¼ cup of chilled water and then bound it together gently with my hands into a big ball)
• Dust it with a little baking powder and keep it in the fridge for about 30 mins.
While you wait for the pastry to chill, make the filling.
Cheese and Onion Pasty Filling and Finishing
Ingredients
• Short Crust Pastry (see above)
• 2 tablespoons of sunflower oil
• 1 x medium onion
• 75g cheddar cheese (1cm thick slice off a block, cut into cm cubes)
• 1 tablespoon of Paprika
• A pinch of salt and pepper (add to taste)
• 1 egg
Method
• Chop onions as small as possible
• Cut the cheese in to 1cm cubes
• Put the sunflower oil in the frying pan and gently fry the onions until they are soft
• Mix the softened onions, cubed cheese, and sunflower oil from frying pan with paprika, salt and pepper in a bowl – until you have a chunky red filling. It’ll look like red cheese chunks, red oil and red onions in a bowl.
• Get the pastry out of the fridge.
• Don’t roll it out. Roll half of it into a ball in your hands and flatten onto a sheet of greaseproof paper. Flatten into a disc the size of a small plate with your hands.
• Put 2 tablespoons of filling into a pastry circle.
• Fold the greaseproof paper in half to fold over the pastry and press down around the edges to make a sealed pasty. (a half circle)
• Repeat for second pasty.
• Put the greaseproof paper with pasties on onto a baking tray carefully. They do break apart easily in this state.
• Whisk up the egg and glaze each pasty with it.
• Cut lines in the top of the pasties to stop them exploding in the oven
• Cook in the middle of the pre-heated oven for about 30 minutes at 200°C (180C in fan assisted ovens), or until golden
I just tried these and it tasted great. The pastry is a bit nutty, but you can't taste it with the filling. It's nice and crumbly and very filling. I might try putting some grated cheese into the pastry next time, to see how it turns out. You can make a lot of these and freeze them after cooking, to be reheated in the oven for a quick meal later on.
You can also change up the fillings and get creative; Cornish pasties, leek pasties, steak pasties etc. It’s just a case of using different fillings.
Most of the carbs are in the pastry (with 0.7g per onion in each pasty), so remember to add on carbs if you have any in your fillings.
It looks like a pasty and tastes like a pasty. A fab addition to the low carb diet
If you want to use the pastry for sweet things (like cherry pie) just add some sweetner to the dry flour mix, before you rub in the butter.
To ensure you don't miss out on nutrients, having it with boiled vegetables or salads are a good nutritious meal.
Total carbs per pasty: 5.5g
Serving size: 2 pasties
Low Carb Short Crust Pastry
Ingredients:
• 1 cup (60g) of soya flour (I use roasted soya flour that has only 16g of carbs per 100g http://www.hollandandbarrett.com/pages/product_detail.asp?pid=3107&prodid=3749&cid=432)
• 20g of chilled unsalted butter, cubed
• Pinch of salt
• Approx 1 tbsp of chilled water
Method:
• Mix flour and salt.
• Cut in butter and rub butter into flour incorporating air as you go. Make sure all the butter is rubbed into the flour. Unlike normal flour it won’t look exactly like breadcrumbs, but it will be close enough.
• Gradually add water until it comes away from the bowl and forms small balls without being too sticky. (I added a ¼ cup of chilled water and then bound it together gently with my hands into a big ball)
• Dust it with a little baking powder and keep it in the fridge for about 30 mins.
While you wait for the pastry to chill, make the filling.
Cheese and Onion Pasty Filling and Finishing
Ingredients
• Short Crust Pastry (see above)
• 2 tablespoons of sunflower oil
• 1 x medium onion
• 75g cheddar cheese (1cm thick slice off a block, cut into cm cubes)
• 1 tablespoon of Paprika
• A pinch of salt and pepper (add to taste)
• 1 egg
Method
• Chop onions as small as possible
• Cut the cheese in to 1cm cubes
• Put the sunflower oil in the frying pan and gently fry the onions until they are soft
• Mix the softened onions, cubed cheese, and sunflower oil from frying pan with paprika, salt and pepper in a bowl – until you have a chunky red filling. It’ll look like red cheese chunks, red oil and red onions in a bowl.
• Get the pastry out of the fridge.
• Don’t roll it out. Roll half of it into a ball in your hands and flatten onto a sheet of greaseproof paper. Flatten into a disc the size of a small plate with your hands.
• Put 2 tablespoons of filling into a pastry circle.
• Fold the greaseproof paper in half to fold over the pastry and press down around the edges to make a sealed pasty. (a half circle)
• Repeat for second pasty.
• Put the greaseproof paper with pasties on onto a baking tray carefully. They do break apart easily in this state.
• Whisk up the egg and glaze each pasty with it.
• Cut lines in the top of the pasties to stop them exploding in the oven
• Cook in the middle of the pre-heated oven for about 30 minutes at 200°C (180C in fan assisted ovens), or until golden
I just tried these and it tasted great. The pastry is a bit nutty, but you can't taste it with the filling. It's nice and crumbly and very filling. I might try putting some grated cheese into the pastry next time, to see how it turns out. You can make a lot of these and freeze them after cooking, to be reheated in the oven for a quick meal later on.
You can also change up the fillings and get creative; Cornish pasties, leek pasties, steak pasties etc. It’s just a case of using different fillings.
Most of the carbs are in the pastry (with 0.7g per onion in each pasty), so remember to add on carbs if you have any in your fillings.
It looks like a pasty and tastes like a pasty. A fab addition to the low carb diet
If you want to use the pastry for sweet things (like cherry pie) just add some sweetner to the dry flour mix, before you rub in the butter.
To ensure you don't miss out on nutrients, having it with boiled vegetables or salads are a good nutritious meal.
