Southern African recipes

Bunny Chow

South African Main Course. Published 3^rd Nov 2018 by Jon Scaife. Updated 14^th Nov 2018.

Rating: (1)Serves: 4Serve With: BreadCooking Method: FryCook Time: N/A

LOW

Energy Density
1.5kcal/g

MED

FAT
42g per serve

LOW

SATURATES
7g per serve

LOW

SUGARS
5g per serve

MED

SALT
2.9g per serve

Free-from:Alcohol Beef Caffeine Dairy Egg Fish Nuts Pork Shellfish Soya
Suitable for:HalalKosherPregnant Women

Carrot and Pineapple salad

South African BBQ, Buffet. Published 3^rd Nov 2018 by Jon Scaife. Updated 9^th Nov 2018.

Rating: (1)Serves: 6Ready In: 30 mins Prep Time: 30 mins Cook Time: N/A

LOW

Energy Density
1.3kcal/g

MED

FAT
18g per serve

MED

SATURATES
3g per serve

MED

SUGARS
17g per serve

LOW

SALT
0.2g per serve

Free-from:Alcohol Beef Caffeine Dairy Egg Fish Gluten Nuts Pork Shellfish Soya
Suitable for:HalalKosherPartiesPescetariansPregnant WomenVegansVegetarians

Chicken Muamba

Spicy chicken with okra and palm flavour. Also known as Muamba de Galinha.

Angolan Main Course. Published 20^th Feb 2013 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 4Serve With: RiceCooking Method: SautéEst Cost: £0.98Ready In: 1 hours 25 mins Prep Time: 40 mins Cook Time: 45 mins

MED

Energy Density
1.5kcal/g

MED

FAT
30g per serve

MED

SATURATES
13g per serve

LOW

SUGARS
8g per serve

MED

SALT
3.3g per serve

Free-from:Alcohol Beef Caffeine Dairy Egg Fish Gluten Nuts Pork Shellfish Soya
Suitable for:HalalKosherPregnant Women

Braai Sauce

A tasty tangy sauce for BBQs

South African Sauce. Published 26^th Jun 2012 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 12Serve With: BBQed meatsCooking Method: SautéReady In: 35 mins Prep Time: 5 mins Cook Time: 30 mins

LOW

Energy Density
0.9kcal/g

MED

FAT
5g per serve

LOW

SATURATES
1g per serve

MED

SUGARS
6g per serve

MED

SALT
0.7g per serve

Free-from:Beef Dairy Egg Gluten Nuts Pork Shellfish Soya
Suitable for:HalalKosherPartiesPescetariansPregnant WomenQuick mealsVegansVegetarians

Bobotie

A casserole of curried meat & fruit with a creamy topping

South African Main Course. Published 10^th Sep 2011 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 4Serve With: Sambal or RiceCooking Method: Fry & BakeReady In: 1 hours 10 mins Prep Time: 30 mins Cook Time: 40 mins

LOW

Energy Density
1.4kcal/g

MED

FAT
54g per serve

MED

SATURATES
20g per serve

LOW

SUGARS
21g per serve

LOW

SALT
1.1g per serve

Free-from:Nuts Pork Shellfish Soya
Suitable for:

Piri Piri Prawn kebabs

Spicy prawn kebab recipe

South African BBQ. Published 20^th Jul 2011 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 4Serve With: Salad or Pita BreadCooking Method: GrillReady In: 3 hours 30 mins Prep Time: 15 mins Cook Time: 15 mins

MED

Energy Density
2.4kcal/g

HIGH

FAT
38g per serve

MED

SATURATES
5g per serve

LOW

SUGARS
2g per serve

LOW

SALT
0g per serve

Free-from:Beef Dairy Egg Gluten Nuts Pork Soya
Suitable for:

Lamb sosaties

South African lamb shish kebab recipe

South African BBQ. Published 20^th Jul 2011 by Jon Scaife. Updated 11^th Apr 2016.

Rating: (1)Serves: 8Serve With: Salad or Pita BreadCooking Method: GrillReady In: 3 hours 50 mins Prep Time: 20 mins Cook Time: 30 mins

LOW

Energy Density
1kcal/g

MED

FAT
30g per serve

LOW

SATURATES
7g per serve

LOW

SUGARS
19g per serve

LOW

SALT
0.7g per serve

Free-from:Beef Dairy Egg Gluten Nuts Pork Shellfish Soya
Suitable for:

Southern African recipes

Bunny Chow

Carrot and Pineapple salad

Chicken Muamba

Braai Sauce

Bobotie

Piri Piri Prawn kebabs

Lamb sosaties

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