South African Ground Lamb Casserole (Bobotie)
Nutritional values
(Percentage of daily recommendation)
| Calorie | 592 cal. | (28 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 12.9 mg | (108 %) | ||
| Vitamin K | 5.2 μg | (9 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 19.3 mg | (161 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 1,027 mg | (26 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 347 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 25 g |
Ingredients
- Ingredients
- 1 slice white bread (20-30 g)
- 2 onions
- 2 garlic cloves
- 2 Tbsps vegetable oil
- 1 kilogram Ground lamb
- 1 Tbsp Curry
- 1 generous pinch ground Cardamom
- 1 tsp ground cinnamon
- 50 grams dried Apricot
- 2 ripe Apricot
- 125 grams golden raisins
- 125 grams slivered almonds
- 4 Tbsps Mango chutney
- 2 Tbsps lemon juice
- salt
- peppers
- cayenne pepper
- ¼ l milk
- 3 eggs
- vegetable oil (for the dish)
Preparation steps
Preheat oven to 180°C (approximately 350°F).
Soak bread in 100 ml (approximately 1/2 cup) milk. Peel and chop onions and garlic. Sauté onions and garlic in hot oil. Squeeze bread to remove excess liquid, reserving milk. Mix together bread and ground lamb and add to the pan. Season with curry, cardamom and cinnamon and cook 15 minutes.
Chop dried apricots. Halve fresh apricots, remove pits and finely chop. Add dried and fresh apricots, raisins, almonds, chutney and lemon juice to the meat. Season with salt and pepper and simmer 5 minutes more. Season with cayenne pepper.
Whisk together eggs and milk. Coat a baking dish with oil and fill with meat mixture. Pour egg-milk mixture on top and shake the dish to distribute evenly. Arrange star anise, cinnamon sticks and cardamom pods decoratively on top of the casserole and bake 20-30 minutes.
