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

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