
Food Security and Sustainability
Often considered the national dish of South Africa, bobotie is a curried beef casserole that comes from its immigrant influences, especially from those of Malay descent. Made with lean ground beef, lamb or a combination and topped with an egg-milk custard, this meatloaf-like dish gets its fragrant aroma, distinct flavor and texture from fruit, almonds and curry spices. Serve with chutney as a condiment and with basmati rice on the side.
Ingredients
2 pounds lean ground beef
1 clove garlic, minced
1 tablespoon curry powder
1 teaspoon turmeric
½
teaspoon salt
¼
teaspoon black pepper
1
cup soft whole-wheat breadcrumbs
1
medium yellow onion, chopped
1
tart apple, cored and chopped in ½-inch pieces
½
cup slivered almonds, toasted
½
cup (about 3 ounces) chopped, dried apricots
⅓
cup golden raisins
1
large egg, slightly beaten
¼
cup low-fat or fat-free milk
Juice
of 1 fresh lemon
2
teaspoons grated lemon peel
Cooking
spray
Topping
1
cup low-fat or fat-free milk
2
large eggs, slightly beaten
½
teaspoon ground bay leaf
Directions
Before you begin: Wash your hands.
Nutrition Information
Serves 8
Calories: 350; Calories from fat: 120; Total fat: 13g; Saturated fat: 3.5g; Trans fat: 0g; Cholesterol: 150mg; Sodium: 280mg; Total carbohydrate: 28g; Dietary fiber: 4g; Sugars: 14g; Protein: 32g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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