Easy Beef and Potato Pie (low sodium)

Easy Beef and Potato Pie with Omega Crust
Switching to low sodium cooking meant saying adieu to two old standbys: mushroom soup and Worcestershire sauce. I kept this meat pie recipe as simple as possible without including either of these.  The Omega crust uses no lard, butter or shortening but instead uses flaxseed and olive oil, considerably reducing the saturated fat and cholesterol. 

While it is simple, allow yourself two hours because you will need to pre-brown the meat and cook the vegetables before baking. If you had no little distractions you could get it done in just over an hour, but that is certainly not realistic here. The hardest part for me is saying "not yet," when G-man and the Cadet smell the pie in the oven. It needs to bake for at least three episodes of Thomas the Train and rest for an episode of Caillou.

For a large (12" by 2" deep) pot pie, or two smaller pies:

1 lb ground chuck or round (grassfed is best!)
1/4 cup minced onions, optional
1 tsp garlic powder
1/2 tsp black pepper
1/4 tsp coriander
1/4 tsp cinnamon
1/2 tsp "lite" salt
2 cups sliced mushrooms
1 cup cubed potatoes (1/2 inch cubes or smaller)

1 lb frozen peas & carrots
3 tbsp corn starch 
2 cups water
2 tbsp vinegar

Omega crust recipe, or standard pie pastry. If you need to, use a gluten-free crust.

Brown the beef in a sauce pan with lite salt, seasonings, mushrooms and potato cubes. Add frozen vegetables, corn starch, water, and vinegar. Cook on low until bubbly then remove from heat for five minutes.

Pour the meat, potatoes and vegetable mixture into a prepared pie crust.

Bake for 15 minutes at 450F, then turn the oven down to 350F. Bake another 30 minutes until the pie starts to bubble.

Allow the pie to rest at least 10-15 minutes before serving. Serves 8.


  1. I'm just commenting to say "Hey"!
    I read all of your posts on my smartphone, but there is no place to comment on the Google Reader Android platform.

    Looks delicious! I'll have to try it!

  2. Howdy-do! I kinda like those pumpkin cookies you listed a recipe for. I might just have to whip some up once I get all the fixings.


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