Bobotie
A casserole of curried meat & fruit with a creamy topping
South African Main. پروپوزل کی کی طرف سے جان Scaife. Updated .
MED
Energy Density
1.8kcal/g
1.8kcal/g
MED
Fat
75جی / serving
75جی / serving
MED
Saturates
25جی / serving
25جی / serving
LOW
Sugars
7.1جی / serving
7.1جی / serving
LOW
Salt
1.2جی / serving
1.2جی / serving
LOW
Fibre
3.2جی / serving
3.2جی / serving
Suitable for:HalalKosherPregnancy
Preparation
To make the filling
- Put the 2 slices of bread in a dish of water to soak
- dice the onions and mince the garlic
- Fry the onions in the oil until soft (approx 10 mins)
- Add garlic and mince and break the mince up well
- Add the curry paste, chutney, herbs, spices, sultanas
- Season with salt and pepper to taste
- Stir in well, reduce temperature and simmer for approx 10 mins
- Drain the water from the bread, and beat the mushy bread into the mixture
- Add the bay leaves to the mixture
- Pour the mixture into a large roasting dish, at least 5cm deep, press down and smooth out carefully
To make the topping
Notes
Ingredients
- For the filling
- 2 slices bread
- 50ml water
- 2 large white onions
- 2 tbsp oil
- 1tbsp garlic-ginger paste
- 1.2kg steak mince
- 2 tbsp madras curry paste
- 2 tsp mixed herbs
- 4 cloves
- 2 tbsp mango chutney
- 3 tbsp sultanas
- 4 whole bay leaves
- Pinch salt
- Pinch ground black pepper
- For the topping
- 300ml milk
- 2 large eggs
Equipment
- Chopping board
- Knife
- Large frying pan
- Large roasting dish
- Small bowl
Nutritional Facts
- Serving size: 597.6جی
- (43% / 54%) Calories: 1086kcal
- (136%)Total fat: 75جی
- (125%) Saturated fat: 25جی
- (96%) Unsaturated fat: 33.7جی
- Mono: 30جی
- Poly: 3.7جی
- (128%) Cholesterol: 385mg
- Trans Fat: 2.1جی
- (12%)Total carbohydrates: 37جی
- Starch: 0جی
- (24%) Sugars: 7.1جی
- Sucrose: 0.7جی
- Glucose: 6.9جی
- Maltose: 0.2جی
- Lactose: 0جی
- Fructose: 7.2جی
- Galactose: 0جی
- (13%) Fibre: 3.2جی
- (126%)Protein: 63جی
- Salts
- (24%) Sodium: 475mg
- (38%) Potassium: 1.3جی
- Minerals
- Calcium: 22%
- Iron: 84%
- Zinc: 130%
- Magnesium: 27%
- Phosphorus: 94%
- Copper: 33%
- Manganese: 5%
- Selenium: 200%
- Fluoride: 0%
- Cryptoxanthin: 9mg
- Lycopene: 0%
- Lutein: 17mg
- Vitamins
- Vitamin A: 105µجی
- Thiamin (B1): 8%
- Riboflavin (B2): 25%
- Niacin (B3): 6%
- Vitamin B5: 2%
- Vitamin B6: 8%
- Folate (B9): 9%
- Vitamin B12: 33%
- Choline: 31%
- Vitamin C: 6%
- Vitamin D: 38%
- Vitamin E: 12%
- Vitamin K: 4%
- Arginine: 0.3جی
- Aspartic Acid: 0.6جی
- Glutamate: 0.7جی
- Glycine: 0.2جی
- Proline: 0.2جی
- Serine: 0.4جی
- Tyrosine: 0.2جی
- Alanine: 0.3جی
- Cystine: 3mg
- Amino Acids
- Histidine: 0.1جی
- Isoleucine: 0.3جی
- Leucine: 0.5جی
- Methionine: 0.2جی
- Phenylalanine: 0.3جی
- Threonine: 0.3جی
- Tryptophan: 73mg
- Valine: 0.3جی
- Lysine: 0.4جی
- Betaine: 0mg
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