Bobotie

Recipes, Weight Loss Help

This sweet yet delicately spiced mince dish was declared the national dish of South Africa in 1954.
It is simple-to-make comfort food at its best – and is a firm favourite with adults as well as kids.
It’s nice to find another dish that uses lean mince. It makes a change if you are doing the rounds with meatballs or Bolognese and feel like something new.
It might sound like a lot of unusual ingredients (it will give your spice cupboard a workout!), but it is well worth it. Yes there is mince, banana, coconut and sultanas – but it works!

healthy_eating

Give it a go and see if you are won over too.

Ingredients:
  • 500g lean minced beef
  • 1 large onion, peeled and finely chopped
  • 1 tbsp olive oil
  • 1 tsp minced garlic
  • 1 tsp minced ginger
  • 2 tsp garam masala
  • 1 tsp curry powder
  • ½ tsp turmeric
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tbsp tomato sauce or tomato paste
  • Zest of ½ a lemon
  • 3 tbsp sultanas
  • 3 tbsp mango chutney (or use any jam, relish or chutney you have on hand)
  • 2 slices wholemeal bread, soaked in 3tbsp milk and then crumbled up
  • 1 red apple, grated, with peel on
  • 6 bay leaves
  • 1 cup milk
  • 3 eggs
  • 1 banana, thinly sliced diagonally
  • 3 tbsp desiccated coconut
Method:
  • Heat your oven to 200C.
  • Heat the oil in a large frying pan over med/high heat and cook the onions for around 5 minutes until soft.
  • Add the mince and brown well, breaking up to ensure there are no lumps.
  • Remove from the heat and add the garlic, ginger, all of the dried spices, tomato sauce, lemon zest, sultanas, chutney, bread and apple. Mix well.
  • Place in an ovenproof dish (we used a 20cm x 20cm square tin) and press down firmly.
  • Beat the milk and eggs together and pour over the mince evenly. Place the sliced banana over the top and scatter over the bay leaves and coconut.
  • Bake for 30-35 minutes or until the top is golden and set.

Serves: 6. Calories per serve: 350.
 
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