There’s been a LOT of chatter about this recipe lately, and a lot of controversy, namely over which cans of stewed steak are free and which have syns attached. I figured the best way to make sure it’s syn free is to make it from scratch. I was determined to have a go at this, so here’s what I did.
F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used
- 1 x Kingsmill Wholemeal Sandwich Thin (HEb)*
- A small handful of stewing steak (P)
- Water (F)
- Oxo cube (F)
- Half an onion (S)
- 4 mushrooms (S)
- Low-cal spray oil (F)
- A little beaten egg (P)
- Braise the stewing steak in water till tender.
- Fry the onion and mushrooms in the spray oil.
- Add the water from the stewing steak to the Oxo cube, and mix well.
- Add the onion and mushroom to the stock and use a stick blender (or put it in a liquidizer) till smooth (this is your syn-free gravy).
- Break up the pieces of steak and stir them into the gravy.
- Spray a little oil on a baking tray, or line with greaseproof paper, and lay one half of the sandwich thin on it.
- Put the meat and gravy mixture into the centre of the sandwich thin, leaving a small border all around.
- Brush the border with a little beaten egg.
- Put the other half of the sandwich thin on top ad press down firmly around the edges.
- Brush more beaten egg on top.
- Pop it in a pre-heated oven at 180C for 15-20 minutes till golden.
Eat as a snack, hot or cold, or serve with vegetables as part of a full dinner (which is what I did – I had potatoes, carrots, cauliflower, broccoli, cabbage and corn on the cob).
This turned out rather well – the bread went very pastry-like with a crisp, golden crust, and the steak and gravy inside was melt-in-the-mouth. I’ll definitely make this again, and I’ll certainly make it from scratch rather than buying a tin of pre-cooked meat, because I’m pretty certain it tastes better this way and I can guarantee it’s syn-free!
* It’s important to note that there are only a couple of sandwich thins that can be used as your HEb – if using other types of sandwich thins or bread, you must remember to syn them! The only two sandwich thins on the HEb list at the time this blog post was published are:
- Kingsmill Wholemeal Sandwich Thins
- Country Kitchens Bakery Sandwich Thins – Wholemeal