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