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Nutrition Facts

Serving Size 1 (302g)

Recipe makes 6 servings

Calories 527
Calories from Fat 136 (25%)
Amount Per Serving %DV
Total Fat 15.2g 23%
Saturated Fat 5.3g 26%
Monounsaturated Fat 6.5g
Polyunsaturated Fat 1.2g
Trans Fat 0.7g
Cholesterol 122mg 40%
Sodium 519mg 21%
Potassium 1187mg 33%
Total Carbohydrate 63.4g 21%
Dietary Fiber 22.5g 90%
Sugars 14.9g
Protein 36.4g 72%

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South African Bobotie

Recipe #368252 | 1½ hours | 20 min prep | add private note

By: Jezagerm
Apr 27, 2009

This is a delicious, wholesome favorite from my home country, South Africa. You can find a lot of different variations, but this is the one I like the most! I got a similar recipe from a nutritionist I saw who recommended I eat lower GI meals. This is slightly tweaked, but still healthy and with a low GI.

SERVES 6 (change servings and units)

Ingredients

Directions

  1. 1
    Preheat the over to 350°F.
  2. 2
    Heat the oil in a saucepan and fry the onions and garlic until soft.
  3. 3
    Add the meat and cook until brown, drain if necessary.
  4. 4
    Add the curry, salt, apricot jelly, chutney, Worcestershire sauce, turmeric and vinegar. Mix well.
  5. 5
    Add the lentils, sultanas and oat bran, mix, and allow to simmer for a few minutes. Remove from heat.
  6. 6
    Add one egg to meat, mix well and spoon into a greased over-proof dish. Smooth the tops so it is level.
  7. 7
    Add the other egg, a pinch of turmeric and a pinch of salt to the milk. Mix, and then pour that over the top of the meat.
  8. 8
    Place 3 or 4 bay leaves on top and bake uncovered for about 60 minutes.
  9. 9
    Serve over rice.

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