Another wheat-free, gluten-free, low-fat, fibre-rich recipe from the Good Food Diet! Bobotie (pronounced Buh-BOH-tee) is a proudly South African dish that has been part of our Cape Malay cuisine for centuries. Usually bobotie contains bread, but I have developed this recipe to be wheat-free and gluten-free without sacrificing any of the charms of this traditional dish. It is also low in fat and high in fibre. This is a quick 'n easy recipe - try it, it is guaranteed foolproof. This recipe is: - Heart-friendly - Diabetic-friendly (use lite chutney) - Fibre-rich - Wheat-free - Gluten-free HOW TO MAKE GLUTEN-FREE BOBOTIE Meat mixture: - 30 ml (2 tbsp) sunflower oil - 1 medium or large onion, coarsely chopped - 500 g lean beef mince - 250 ml (1 cup) coarsely grated carrots - 10 ml (2 tsp) freshly crushed garlic 1 / 5
- 60 ml (¼ cup) raisins - 10 ml (2 tsp) mild curry powder - 10 ml (2 tsp) ground cumin (also called jeera) - 1 ml (¼ tsp) turmeric (also called borrie) - 2,5 ml (½ tsp) salt - 45 ml (3 tbsp) mild chutney - 1 x 400 g can butter beans, drained, rinsed and coarsely mashed with a fork - milled black pepper to taste - 15 ml - 20 ml (3 tsp - 4 tsp) finely grated lemon rind Step 1: Heat oil in a pot. Sauté onion. Step 2: Add meat and fry. Step 3: Add grated carrots, garlic, raisins, curry powder, cumin, turmeric and salt. Sauté for 2 minutes. Step 4: Stir in chutney and mashed butter beans. Ensure that butter beans are thoroughly mixed into meat mixture. Generously season with black pepper. Step 5: Spoon into greased ovenproof round dish round: (25 cm - 26 cm in diameter) or rectangular dish (20 cm x 28 cm) with sides about 5 cm high. Roughly smooth the surface. Sprinkle with grated lemon rind. Savoury custard topping: 2 / 5
- 190 ml (¾ cup) low-fat milk - 3 extra large eggs - 1 ml (¼ tsp) salt - milled black pepper to taste - just a pinch of nutmeg - a few dried bay leaves or fresh lemon leaves Step 1: Beat milk, eggs, salt, black pepper and nutmeg together. Pour over meat mixture. Step 2: Tuck bay or lemon leaves into meat. Step 3: Bake (uncovered) in preheated oven at 190ºC for 30-35 minutes, or until custard in the centre has just set. Serve hot. Serves 6. Bobotie buddies - what to eat and drink with bobotie: - Brown rice, mixed with chopped almonds. - Sambal (pronounced SAHM-bahl): Mix finely chopped red onion, rosa tomatoes (cut lengthwise), chopped banana, diced papaya, chopped fresh coriander (dhania) with a little white vinegar or lemon juice. Season with salt, black pepper and chopped chilli if you wish. - Raita (pronounved RYE-tah): Mix diced cucumber and chopped onion with plain, low-fat yoghurt. Season with salt, white pepper and a pinch of ground cumin. - Dried fruit, stewed (with a stick or two of cinnamon) in rooibos tea and apricot juice. Sliced banana, sprinkled with chopped peanuts. - A bowl of chutney. - Lemon Lassi (pronounced LAH-see): A super refreshing and nourishing chilled yoghurt or buttermilk drink, popular in India and the Middle East. See recipe below. 3 / 5
Lemon Lassi - 500 ml (2 cups) chilled low-fat yoghurt or buttermilk - 250 ml (1 cup) cold water - 30 ml (2 tbsp) lemon juice - 10 ml (2 tsp) white sugar - a pinch of salt Blend all the ingredients together, using a stick blender or a liquidiser. Serve well-chilled, over ice if preferred, in small tumblers. If preferred, decorate with lemon zest and/or fresh mint leaves. Makes 750 ml (3 cups). START COOKING THE GOOD FOOD DIET WAY!! With Dalene's Good Food Diet recipes you can enjoy a healthy lifestyle without sacrificing the pleasures of delicious food. Perfect for those who want to control their health or dietary conditions such as blood pressure, cholesterol, diabetes, overweight, food allergies and intolerances. Good Food Diet recipes are wellness recipes, developed for busy people on the go. They are quick, easy, foolproof and scrumptious! Use them for your family's daily meals and for entertaining. 4 / 5
Want to attend a Good Food Diet gluten-free wellness cooking class in Cape Town on how to cook great-tasting, robust gluten-free food? No sense of deprivation - your family and friends will love these dishes too. - Dalene also offers one-on-one consultations with lots of practical advice to help you to follow an exciting and enjoyable gluten-free lifestyle. Contact Dalene at dalenecr@mweb.co.za or on 021 913 4457 or 082 562 9787. 5 / 5