eCook Meal
Green Bean, Corn & Ostrich Salad
with a honey mustard dressing & black beans
An explosion of colour and flavour, Chef! A delicious salad base of charred corn, crunchy green beans, meaty black beans, & piquanté peppers are topped with browned ostrich fillet. Everything is coated in an o-so-yummy UCOOK honey mustard dressing.
Serving guide
Choose your portion size.
Corn
Place a pan over medium-high heat. When hot, add the Corn and lightly coat in cooking spray. Fry until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and add to a salad bowl.
CHARRED VEGGIES
Return the pan to medium heat. When hot, add the Onion and the green beans and lightly coat in cooking spray. Fry until lightly charred, 5-6 minutes (shifting occasionally). Remove from the pan and add to the corn.
O-YUM Ostrich
Place a clean pan over medium heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray, and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
JUST BEFORE SERVING
Add the black beans, and the peppers to the bowl with the veggies, toss to combine, and season.
DINNER IS READY
Make a bed of the salad, top with the Ostrich slices, and drizzle over the mustard dressing. Well done, Chef!
Corn
Place a pan over medium-high heat. When hot, add the Corn and lightly coat in cooking spray. Fry until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and add to a salad bowl.
CHARRED VEGGIES
Return the pan to medium heat. When hot, add the Onion and the green beans and lightly coat in cooking spray. Fry until lightly charred, 5-6 minutes (shifting occasionally). Remove from the pan and add to the corn.
O-YUM Ostrich
Place a clean pan over medium heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray, and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
JUST BEFORE SERVING
Add the black beans, and the peppers to the bowl with the veggies, toss to combine, and season.
DINNER IS READY
Make a bed of the salad, top with the Ostrich slices, and drizzle over the mustard dressing. Well done, Chef!
Corn
Place a pan over medium-high heat. When hot, add the Corn and lightly coat in cooking spray. Fry until lightly charred, 4-6 minutes (shifting occasionally). Remove from the pan and add to a salad bowl.
CHARRED VEGGIES
Return the pan to medium heat. When hot, add the Onion and the green beans and lightly coat in cooking spray. Fry until lightly charred, 6-7 minutes (shifting occasionally). Remove from the pan and add to the corn.
O-YUM Ostrich
Place a clean pan over medium heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray, and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
JUST BEFORE SERVING
Add the black beans, and the peppers to the bowl with the veggies, toss to combine, and season.
DINNER IS READY
Make a bed of the salad, top with the Ostrich slices, and drizzle over the mustard dressing. Well done, Chef!
Corn
Place a pan over medium-high heat. When hot, add the Corn and lightly coat in cooking spray. Fry until lightly charred, 4-6 minutes (shifting occasionally). Remove from the pan and add to a salad bowl.
CHARRED VEGGIES
Return the pan to medium heat. When hot, add the Onion and the green beans and lightly coat in cooking spray. Fry until lightly charred, 6-7 minutes (shifting occasionally). Remove from the pan and add to the corn.
O-YUM Ostrich
Place a clean pan over medium heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray, and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
JUST BEFORE SERVING
Add the black beans, and the peppers to the bowl with the veggies, toss to combine, and season.
DINNER IS READY
Make a bed of the salad, top with the Ostrich slices, and drizzle over the mustard dressing. Well done, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R168.13
for 4 servings · R42.03 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Corn needs 160 gKoo Creamstyle Sweetcorn 415 g 415 g at R23.99 · 39% of packR9.25
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Free-range Ostrich Fillet needs 600 gOstrich Cubes 500 g 500 g at R75.99 · 1.20× packR91.19
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Piquanté Peppers needs 80 gPEPPADEW Piquanté Pepper Chutney 400 g 400 g at R58.99 · 20% of packR11.80
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Black Beans needs 240 gBlack Beans 500 g 500 g at R57.99 · 48% of packR27.84
Not in the Woolies basket — source these elsewhere:
- Honey Mustard Dressing
- NOMU BBQ Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Green Bean, Corn & Ostrich Salad?
The preparation time for Green Bean, Corn & Ostrich Salad with a honey mustard dressing & black beans is between 20 and 40 minutes.
What is the total time required to make Green Bean, Corn & Ostrich Salad with a honey mustard dressing & black beans?
The total time required to make Green Bean, Corn & Ostrich Salad with a honey mustard dressing & black beans is between 30 and 50 minutes.
How many servings does Green Bean, Corn & Ostrich Salad provide?
4 servings
What are the main ingredients in Green Bean, Corn & Ostrich Salad?
Black Beans, Corn, Green Beans, Honey-Mustard Dressing, NOMU BBQ Rub, Onion, Ostrich, Piquanté Peppers
What is the nutritional information of Green Bean, Corn & Ostrich Salad?
Calories: 477, Carbs: 42.4 grams, Fat: grams, Protein: 40 grams, Sugar: 19.3 grams, Salt: 738 grams
How do I prepare Green Bean, Corn & Ostrich Salad?
DINNER IS READY: Make a bed of the salad, top with the ostrich slices, and drizzle over the mustard dressing. Well done, Chef! JUST BEFORE SERVING: Add the black beans, and the peppers to the bowl with the veggies, toss to combine, and season. O-YUM OSTRICH: Place a clean pan over medium heat. Pat the ostrich dry with paper towel and lightly coat with cooking spray, and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning. CHARRED VEGGIES: Return the pan to medium heat. When hot, add the onion and the green beans and lightly coat in cooking spray. Fry until lightly charred, 5-6 minutes (shifting occasionally). Remove from the pan and add to the corn. CORN: Place a pan over medium-high heat. When hot, add the corn and lightly coat in cooking spray. Fry until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and add to a salad bowl.
What should be prepared from my kitchen to make Green Bean, Corn & Ostrich Salad?
Black Beans, Corn, Green Beans, Honey-Mustard Dressing, NOMU BBQ Rub, Onion, Ostrich, Piquanté Peppers
How many calories does Green Bean, Corn & Ostrich Salad have?
477 calories
How much fat content does Green Bean, Corn & Ostrich Salad have?
grams