Frans's Prizewinning Bobotie

Health score
22%
Frans's Prizewinning Bobotie
85 min.
6
468kcal

Suggestions

Ingredients

  • 0.3 cup almonds split (more than)
  • tablespoon apricot preserves 
  •  bay leaves (or use lemon leaves)
  • slices bread sliced
  • teaspoons butter 
  • tablespoons curry powder fresh (, not too strong)
  •  eggs 
  •  garlic clove chopped
  • lbs ground beef lean
  • teaspoon juice of lemon 
  • 1.5 cups milk 
  • tablespoons mint-cilantro chutney spread shopping list fruity (this would be a chutney like Mrs Balls or Wellingtons)
  • tablespoons olive oil 
  • medium onion finely chopped
  • 0.3 cup raisins (more than)
  • teaspoons salt 
  • tablespoon turmeric 
  • teaspoons red-wine vinegar (we use a brown grape or wine vinegar)
  • tablespoon worcestershire sauce 

Equipment

  • frying pan
  • oven
  • stove

Directions

  1. Preheat oven to 375 deg F/ 180 deg Celsius.Break up the bread and soak in the milk.
  2. Heat oil and butter in a pan, and fry the onion and garlic until tender and transparent.
  3. Add the curry powder and apricot jam (jelly) and mix well.
  4. Add the chutney, vinegar, lemon juice, Worcestershire sauce, and HALF the turmeric.Press the milk from the bread, keeping the milk.
  5. Add the bread to the mixture in the pan and mix in well. (Break up lumps).
  6. Add the ground beef, raisins, splintered almonds and salt.
  7. Mix well, and fry over low heat until the meat just starts changing colour.
  8. Remove pan from stove. Beat 1 egg and mix into the meat mixture.
  9. Put the mixture into a suitable, greased oven dish. Arrange the bay or lemon leaves in top, or push in halfway.Beat the 2 leftover eggs with the rest of the turmeric, and the milk you saved from the bread.
  10. Pour this carefully over the bobotie.
  11. Put the bobotie into a larger dish, and pour warm water into the outer dish, to fill it about 2/3rds full.
  12. Bake for 1 hour.
  13. Serve with traditional Yellow Rice with Raisins.

Nutrition Facts

Calories468kcal
Protein35.03%
Fat43.99%
Carbs20.98%

Properties

Glycemic Index
47.08
Glycemic Load
7.88
Inflammation Score
-10
Nutrition Score
26.31652172752%

Flavonoids

Cyanidin
0.2mg
Catechin
0.11mg
Epigallocatechin
0.21mg
Epicatechin
0.06mg
Eriodictyol
0.06mg
Hesperetin
0.12mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.05mg
Kaempferol
0.28mg
Myricetin
0.04mg
Quercetin
7.51mg

Nutrients percent of daily need

Calories:467.99kcal
23.4%
Fat:22.84g
35.14%
Saturated Fat:7.38g
46.1%
Carbohydrates:24.51g
8.17%
Net Carbohydrates:20.99g
7.63%
Sugar:7.31g
8.12%
Cholesterol:186.49mg
62.16%
Sodium:1115.07mg
48.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.93g
81.85%
Vitamin B12:3.91µg
65.25%
Zinc:8.82mg
58.79%
Selenium:38.18µg
54.54%
Phosphorus:486.62mg
48.66%
Vitamin B3:9.49mg
47.47%
Vitamin B6:0.81mg
40.69%
Iron:6.28mg
34.87%
Vitamin B2:0.58mg
34.26%
Manganese:0.6mg
30.19%
Potassium:931.75mg
26.62%
Vitamin E:3.94mg
26.26%
Magnesium:83.22mg
20.81%
Vitamin B5:1.71mg
17.11%
Calcium:165.13mg
16.51%
Copper:0.31mg
15.28%
Fiber:3.53g
14.11%
Vitamin B1:0.2mg
13.17%
Folate:40.83µg
10.21%
Vitamin A:430.66IU
8.61%
Vitamin D:1.26µg
8.41%
Vitamin C:6.05mg
7.33%
Vitamin K:6.44µg
6.13%
Source:Food.com
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