eCook Meal
Baby Marrow & Ostrich Salad
with radish & tomato salad
This salad doesn’t just have the X-factor, it has the crunch factor as well, Chef! Crispy rounds of radish are tossed together with tangy baby tomato, fresh greens and colourful medley of bell pepper & baby marrow. The salad is served with pan-seared ostrich chunks and a simple parsley yoghurt that adds a surprising element and welcome creaminess.
Serving guide
Choose your portion size.
BABY MARROW
Place a pan over medium heat with some cooking spray or a drizzle of oil. When hot, fry the baby marrow and the pepper until charred, 4-5 minutes. Remove from the pan and season.
PARSLEY YOGHURT
In a bowl, combine the yoghurt with ½ the parsley. Add seasoning and loosen with water in 5ml increments until drizzling consistency. Set aside.
NOMU-SPICED Ostrich
Place a pan over medium-high heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray or oil (optional), and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). Remove from the pan. Season and set aside.
Radish SALAD
In a bowl, combine the vinegar, Radish and tomato. Give it a toss. Add the salad leaves and baby marrow, season and toss to combine.
OM NOM NOM
Serve the dressed salad up as a base and top with the Ostrich. Drizzle over the parsley yoghurt and garnish with the remaining parsley.
BABY MARROW
Place a pan over medium heat with some cooking spray or a drizzle of oil. When hot, fry the baby marrow and the pepper until charred, 4-5 minutes. Remove from the pan and season.
PARSLEY YOGHURT
In a bowl, combine the yoghurt with ½ the parsley. Add seasoning and loosen with water in 5ml increments until drizzling consistency. Set aside.
NOMU-SPICED Ostrich
Place a pan over medium-high heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray or oil (optional), and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). Remove from the pan. Season and set aside.
Radish SALAD
In a bowl, combine the vinegar, Radish and tomato. Give it a toss. Add the salad leaves and baby marrow, season and toss to combine.
OM NOM NOM
Serve the dressed salad up as a base and top with the Ostrich. Drizzle over the parsley yoghurt and garnish with the remaining parsley.
BABY MARROW
Place a pan over medium heat with some cooking spray or a drizzle of oil. When hot, fry the baby marrow and the pepper until charred, 5-6 minutes. Remove from the pan and season.
PARSLEY YOGHURT
In a bowl, combine the yoghurt with ½ the parsley. Add seasoning and loosen with water in 5ml increments until drizzling consistency. Set aside.
NOMU-SPICED Ostrich
Place a pan over medium-high heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray or oil (optional), and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). Remove from the pan. Season and set aside.
Radish SALAD
In a bowl, combine the vinegar, Radish and tomato. Give it a toss. Add the salad leaves and baby marrow, season and toss to combine.
OM NOM NOM
Serve the dressed salad up as a base and top with the Ostrich. Drizzle over the parsley yoghurt and garnish with the remaining parsley.
BABY MARROW
Place a pan over medium heat with some cooking spray or a drizzle of oil. When hot, fry the baby marrow and the pepper until charred, 5-6 minutes. Remove from the pan and season.
PARSLEY YOGHURT
In a bowl, combine the yoghurt with ½ the parsley. Add seasoning and loosen with water in 5ml increments until drizzling consistency. Set aside.
NOMU-SPICED Ostrich
Place a pan over medium-high heat. Pat the Ostrich dry with paper towel and lightly coat with cooking spray or oil (optional), and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). Remove from the pan. Season and set aside.
Radish SALAD
In a bowl, combine the vinegar, Radish and tomato. Give it a toss. Add the salad leaves and baby marrow, season and toss to combine.
OM NOM NOM
Serve the dressed salad up as a base and top with the Ostrich. Drizzle over the parsley yoghurt and garnish with the remaining parsley.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R220.46
for 4 servings · R55.12 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R22.99 · 23% of packR5.25
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Red Wine Vinegar needs 60 mlRed Wine Vinegar 250 ml 250 ml at R44.99 · 24% of packR10.80
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Radish needs 80 gRadish 150 g 150 g at R22.99 · 53% of packR12.26
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Fresh Parsley needs 10 gParsley Refill 8 g 8 g at R23.99 · 1.25× packR29.99
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Low Fat Plain Yoghurt needs 200 mlAyrshire Low Fat Black Cherry Drinking Yoghurt 300 ml 300 ml at R21.99 · 67% of packR14.66
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Bell Peppers needs 2Green Pepper R18.99 · whole pack (size can't be divided)R18.99
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Baby Marrow needs 400 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 89% of packR37.32
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Free-range Ostrich Chunks needs 600 gOstrich Cubes 500 g 500 g at R75.99 · 1.20× packR91.19
Not in the Woolies basket — source these elsewhere:
- NOMU One For All Rub
- Baby Tomatoes
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Baby Marrow & Ostrich Salad?
The preparation time for Baby Marrow & Ostrich Salad with radish & tomato salad is between 20 and 40 minutes.
What is the total time required to make Baby Marrow & Ostrich Salad with radish & tomato salad?
The total time required to make Baby Marrow & Ostrich Salad with radish & tomato salad is between 25 and 50 minutes.
How many servings does Baby Marrow & Ostrich Salad provide?
4 servings
What are the main ingredients in Baby Marrow & Ostrich Salad?
Baby Marrow, Baby Tomatoes, Bell Pepper, Bell Peppers, Free-range Ostrich Chunks, Fresh Parsley, Green Leaves, Low Fat Plain Yoghurt, NOMU One For All Rub, Radish, Red Wine Vinegar
What is the nutritional information of Baby Marrow & Ostrich Salad?
Calories: 389, Carbs: 23 grams, Fat: grams, Protein: 38.3 grams, Sugar: 8 grams, Salt: 427 grams
How do I prepare Baby Marrow & Ostrich Salad?
OM NOM NOM: Serve the dressed salad up as a base and top with the ostrich. Drizzle over the parsley yoghurt and garnish with the remaining parsley. RADISH SALAD: In a bowl, combine the vinegar, radish and tomato. Give it a toss. Add the salad leaves and baby marrow, season and toss to combine. NOMU-SPICED OSTRICH: Place a pan over medium-high heat. Pat the ostrich dry with paper towel and lightly coat with cooking spray or oil (optional), and the NOMU rub. When hot, sear the ostrich until browned, 2-3 minutes (shifting occasionally). Remove from the pan. Season and set aside. PARSLEY YOGHURT: In a bowl, combine the yoghurt with ½ the parsley. Add seasoning and loosen with water in 5ml increments until drizzling consistency. Set aside. BABY MARROW: Place a pan over medium heat with some cooking spray or a drizzle of oil. When hot, fry the baby marrow and the pepper until charred, 4-5 minutes. Remove from the pan and season.
What should be prepared from my kitchen to make Baby Marrow & Ostrich Salad?
Baby Marrow, Baby Tomatoes, Bell Pepper, Bell Peppers, Free-range Ostrich Chunks, Fresh Parsley, Green Leaves, Low Fat Plain Yoghurt, NOMU One For All Rub, Radish, Red Wine Vinegar
How many calories does Baby Marrow & Ostrich Salad have?
389 calories
How much fat content does Baby Marrow & Ostrich Salad have?
grams