Pastry-free pork pie

Perfect for picnics or weekday lunches, this is just 1.5 syn per slice.

Picnics can be difficult when you are trying to follow a healthy eating plan- sausage rolls and pork pies are off the menu! This twist on a pork pie is the answer, easy to transport, easy to eat and nice and filling without all the fattening pastry! Instead, courgettes are used as a ‘case’. The syns it contains are also only in the brown bread, so you can always count it as your Healthy extra b and then it’s completely syn free.
 

 

My Recipe

Serves: 8
Syns: 1.5
Healthy Extra: b (optional)

Ingredients

  • 4-5 courgettes
  • Frylight
  • 4 slices brown bread from a 400g loaf, whizzed up into breadcrumbs
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 290g jar cooked red peppers, drained and chopped
  • Small bunch parsley, chopped
  • zest 1 lemon
  • 1 large egg
  • 250g lean minced pork (less than 5% fat)
  • 2 tsp chilli flakes
  • 1 tsp fennel seeds

Method

  1. Cut the courgettes lengthways into thin slices (use a mandolin if you have one), stopping when you reach the seedy middle (set this aside). Heat a griddle pan. Spray the pan with Frylight, then cook in batches until soft and marked with griddle lines. Spray an 8 inch cake tin (one of the ones with a removable bottom) with Frylight and then line the base with a circle of baking parchment. Use the courgettes to line the tin, overlapping them across the base, up the sides and over the edge – you need enough overhang to cover the top and the filling, so you may need to double up on slices up the sides (when I did it my pieces weren’t long enough so I just used all of the shorter bits to cover up the filling on the top of the pie!). Scatter 2 tbsp breadcrumbs over the base.
  2. Heat a large frying pan and spray with Frylight. Add the onion and cook for 5 mins until softened a little. Meanwhile, finely chop the centre pieces of courgette and add to the pan with the onion and garlic. Cook for about 5 mins until the courgette has softened, then set aside to cool.
  3. Heat oven to 180C/160C fan/gas 4. Mix the cooled veg, the peppers, parsley, lemon zest, breadcrumbs, egg, pork, chilli, fennel seeds and plenty of seasoning in a bowl. Pack the mixture into the courgette-lined tin, pressing it firmly into the edges and flattening the top – try not to move the courgette slices too much. Fold over the overhanging courgettes to cover the top of the pie and press down firmly.
  4. Place the tin on a baking tray – some juice may leak out of the tin so you will need the tray to catch this. Bake for 1 hr 15 mins – if you have a meat thermometer, the temperature should read at least 70C. Cool in the tin for 10 mins. I added tin foil over the pie after 40 minutes of baking to make sure that the courgettes didn’t burn.
  5. Remove the pie from the tin, pouring away any juices, and flip over so that the neater side is facing up. Remove the baking parchment and leave to cool completely, then store in the fridge. Cut into 8 slices.

Additional Info

Lovely served with fresh salad and a balsamic dressing.

4 Replies to "Pastry-free pork pie"

  • comment-avatar
    Maria 18th November 2015 (1:40 pm)

    I made this last night in a silicone loaf tin, omitting the bread (as I didn’t have any) but added a tablespoon of cous cous as I thought the mixture was a bit wet and needed something to absorb the excess moisture, (what I had in the cupboard, that would most probably do the trick!) At the time I thought slicing and frying the courgette was very time consuming, but eating it today for lunch it is absolutely delicious and worth the effort. Will definitely make this again.

  • comment-avatar
    Cliona 22nd March 2016 (4:19 pm)

    These look gorgeous! I’ll definitely try them out soon :) x

  • comment-avatar
    Aileen 24th August 2016 (10:33 pm)

    Made this last night. Bit of a faff but worth it. Had it warm which was lovely and it was equally nice cold for my lunch today. The peppers really gave it a sweet taste which was really nice x

  • comment-avatar
    Louise Fairweather 10th November 2016 (10:18 am)

    This looks lovely, I am not a massive fan of too much pastry anyway so this sounds like something I would like

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