Protein (g): 81 per recipe
Fat (g): 81 per recipe
Carbohydrates (CHO): 707 per recipe
Energy (Kj): 16386 per recipe
150g fine vermicelli, broken into small pieces 8
10 cardamom pods
3 sticks cinnamon, about 2.5cm long
rose water, a few drops
Soak the sago in water for 30 minutes.
Melt the butter in a saucepan and gently brown the vermicelli in the butter, stirring to prevent sticking.
Add all remaining ingredients, except the rose water.
Simmer, stirring occasionally until thick and creamy.
Add rose water to taste.
Serve hot or cold.
Grated unsalted nuts or desiccated coconut can be added as a variation to this recipe.
Taken from Cooking from Cape to Cairo: A Taste of Africa
Bobotie Springrolls With Mint Chutney
Protein (g): 4
Fat (g): 4
Carbohydrates (CHO): 4
Energy (Kj): 281
25g salted butter
30ml extra virgin olive oil
15ml ginger, grated
15ml brown sugar
7ml curry powder
2 spring onions, sliced
1 slice white bread, crusts removed, soaked in water and drained
75ml raisins, soaked in warm port (optional)
25ml chutney, hot & chunky
10 ml apricot jam
10 ml vinegar
10 ml Worcester Sauce
15 ml tomato sauce
75ml apricots, sliced
100ml toasted almonds
2 pkt springroll pastry
oil, for frying
Place the first eight ingredients in a heavy-bottomed saucepan and cook slowly for approximately 6 minutes until spring onions are wilted.
Add all the mince ingredients up to and including the almonds and cook on a moderate heat for 10 - 15 minutes.
Allow to cool.
Use one layer of springroll pastry, cut in half and place one on top of the other.
Place 40 ml of mince mixture into the centre of each spring roll, fold in the ends and roll up.
Preheat oil and fry springrolls until golden brown on all sides.
Drain well on absorbent paper.
Serve hot with mint chutney to which a little chopped chilli may be added if desired.
Serves 6 - 8
Protein (g): 69
Fat (g): 17
Carbohydrates (CHO): 23
Energy (Kj): 2329
1 whole crayfish, uncooked
30ml olive oil, extra virgin
30ml salted butter
1 onion, finely chopped
2 stalks celery, sliced
4 cloves garlic, crushed
2 carrots, sliced
2 cardamom pods, halved to release seeds
15ml curry powder, medium strength
1stick cinnamon, small
2 bay leaves
5ml mixed dried herbs
125ml fresh parsley, chopped
1 to 2 chillies, finely sliced
375ml dry white wine
30ml tomato pesto, or NO NAME tomato paste
4 tomatoes, ripe, cubed
salt and pepper, to taste
500g firm white fish, cubed
1kg black mussels, on the half shell
250g prawns, or baby calamari rings
125ml fresh parsley, chopped
3 cloves garlic, crushed
10ml grated lemon rind
Halve the crayfish lengthways and break off the legs.
Remove the meat from the body, tail and legs, and reserve.
Saute the crayfish shells in the oil and butter mixture, together with the onion, celery, garlic and carrot.
When glossy and tender, add the cardamom seeds, curry powder, cinnamon, bay leaves, herbs, parsley, chillies and flour.
Stir until well blended and aromatic.
Add the wine, tomato pesto, tomato and sugar.
Cover and simmer for 30 minutes, then strain through a colander.
Boil the sauce rapidly, uncovered to reduce until strong and aromatic.
Season to taste.
Place the crayfish meat and remaining seafood in the sauce.
Cover and simmer for no more than 10 minutes until the seafood is just cooked.
Top with gremolada and serve.
Mix all ingredients together.
"Watch this Space"