Michelle's Freefrom Bobotie
Corn, gluten, lactose, milk, nightshade, peanut, sesame & wheat free; can be soya free
Bobotie is the traditional dish of South Africa and comes out a bit like a spicy moussaka although with a more interesting blend of flavours. If you have any over, or if you are on your own, it also tastes jolly good cold.
- 1 thick slice gluten, wheat and dairy-free brown bread
- 300 ml / 10fl oz unsweetened soya, oat or other plant 'milk' that you can tolerate
- 225g / 8 oz minced beef
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 1 tablespoon gluten/wheat-free curry powder – mild or strong depending on how hot your want your Bobotie
- juice 2 small lemons
- ½ tsp dark brown sugar
- salt and pepper
- 2 small eggs
- 25g / 1 oz toasted nibbed almonds or broken cashews
- 25g / 1 oz raisins
- Heat the oven to 180C/350F/Gas mark 4.
- Soak the bread in half the 'milk' for a couple of minutes, then mince it roughly with the beef in a food processor.
- Heat the oil in a pan and lightly fry the onions with the curry powder.
- Mix the lemon juice, sugar, salt, pepper and 1 egg in a bowl.
- Add the onion mixture, then the bread and meat and mix them all well together.
- Spoon them into an ovenproof dish.
- Mix the remaining egg and milk with the almonds and raisins, season it liberally and pour it over the meat mixture, allowing the liquid to soak well in and making sure that the fruit and nuts are well spread over the top.
- Bake, uncovered, for 30 minutes or till the top is lightly browned and puffed.
Serve with boiled rice or quinoa, home made chutney and a green salad.
Serves 4 – per portion
22g Fat (7.3g Sat fat, 10.6g mono,1.7g poly)
15.5g Carbohydrate of which 9.9g Sugar
2.5g Fibre, 200mg Sodium, 0.5g salt
Good Source: Iron, zinc, B6,12
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