Bobotie

This was declared the national dish of South Africa by the United Nations Women’s Organisation in 1954. It has a varied heritage: the Dutch brought ground meat to the local cuisine, the spices were introduces by the slaves from Indonesia and the presentation is reminiscent of English shepherd’s pie. This warming meal is just what you need on these cold winter’s nights!

Recipe yields: 8 portions
Portion size: 100g

  • 10ml olive oil
  • 1 medium onion, peeled and chopped (125g)
  • 1kg lean beef mince
  • 5ml ground ginger
  • 15ml mild curry powder
  • 7ml turmeric
  • 1ml white pepper
  • 7ml salt
  • 60ml diabetic apricot jam (70g)
  • 30ml vinegar
  • 15ml Worcestershire sauce
  • 2 thick slices brown bread (90g)
  • 4 lemon or bay leaves
  • 2 medium eggs, beaten (100g)
  • 125ml low-fat milk
  1. Heat the oil and stir-fry the onion until translucent. Add the mince and stir-fry until the meat changes colour.
  2. Stir all the spices, salt, jam, vinegar and Worcestershire sauce into the fried meat.
  3. Soak the bread in water, then squeeze out all the excess water. Crumble the bread and add. Stir to mix.
  4. Spoon the meat mixture into a greased ovenproof dish and spread it out evenly. Tear the lemon leaves lengthways, or break the bay leaves in half, and stick them into the meat mixture. Beat the eggs and milk together and pour over the meat.
  5. Bake for 35 to 40 minutes at 180 C until the custard has set.
  6. Serve hot with yellow rice, carrots with orange sauce and boiled green beans.

Nutritional information per portion:

Calories: 304 kcal
Protein: 29,3g
Fat: 13,7g
Chol: 140,8mg
Fibre: 1,4g
GI: low (38)
GL: 6