South African · lunch, dinner
Cape Malay Bobotie with Lean Mince
Video by Fatima Sydow Cooks on YouTube · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Lean mince and an egg-and-milk custard give about 31 g of protein per serve along with iron, zinc and vitamin B12, and leaving out the bread keeps it lighter than the classic version.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Heat the oil in a pan and fry the chopped onion with the chillies, if using, and the garlic until nicely coloured. 0:00
- Add the lean mince and salt and cook for about 10 minutes, breaking it up as it browns. 1:58
- Stir in the turmeric and masala, then the chutney, and cook for another 10 minutes. 2:47
- Heat the oven to 180°C. Spread the mince in a baking dish. Whisk the milk and eggs together, pour the custard over the mince and lay a few bay leaves on top. 4:49
- Bake for about 30 minutes, until the custard has set. Serve with yellow rice or a salad. 6:04
Tip. Fatima leaves out the usual milk-soaked bread, which keeps it lighter. This serves 4; double everything for a larger dish. Taste the chutney first, as brands vary a lot in sweetness.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 17%
- Protein 32%
- Fat 51%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High123%
3 µg a serve, mostly from lean beef mince (82%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High61%
6.7 mg a serve, mostly from lean beef mince (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High54%
30 µg a serve, mostly from lean beef mince (65%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High44%
0.7 g a serve, mostly from oil (88%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High32%
0.5 mg a serve, mostly from lean beef mince (69%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High24%
4.4 mg a serve, mostly from lean beef mince (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High23%
3.4 mg a serve, mostly from oil (35%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source15%
730 mg a serve, mostly from lean beef mince (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source11%
48 mg a serve, mostly from lean beef mince (41%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source11%
101 µg a serve, mostly from eggs (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium Source10%
134 mg a serve, mostly from milk (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K Source10%
12 µg a serve, mostly from oil (39%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
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Folate9%
37 µg a serve, mostly from eggs (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D7%
1.3 µg a serve, mostly from milk (45%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin C6%
5 mg a serve, mostly from onion (55%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Fatima Sydow Cooks; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.