eCook Meal
Baby Marrow & Ostrich Salad
with cucumber & avocado
Avo is dressed up in red wine vinegar and joins fresh greens, tangy tomato, charred baby marrow & cooling cucumber for a culinary get-together. Crowned with NOMU Roast Rub-spiced ostrich slices and drizzled with dollops of parsley-infused yoghurt. Ready for a palate party, Chef?
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 until charred, 3-4 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 with cooking spray or a drizzle of oil. Pat the Ostrich dry with paper towel. Sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, spice the ostrich with the NOMU rub. Remove from the pan and set aside to rest for 3-5 minutes before slicing and seasoning.
AVO SALAD
In a bowl, combine the Avocado, vinegar, Cucumber 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 slices. 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 until charred, 3-4 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 with cooking spray or a drizzle of oil. Pat the Ostrich dry with paper towel. Sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, spice the ostrich with the NOMU rub. Remove from the pan and set aside to rest for 3-5 minutes before slicing and seasoning.
AVO SALAD
In a bowl, combine the Avocado, vinegar, Cucumber 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 slices. 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 until charred, 3-4 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 with cooking spray or a drizzle of oil. Pat the Ostrich dry with paper towel. Sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, spice the ostrich with the NOMU rub. Remove from the pan and set aside to rest for 3-5 minutes before slicing and seasoning.
AVO SALAD
In a bowl, combine the Avocado, vinegar, Cucumber 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 slices. 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 until charred, 3-4 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 with cooking spray or a drizzle of oil. Pat the Ostrich dry with paper towel. Sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, spice the ostrich with the NOMU rub. Remove from the pan and set aside to rest for 3-5 minutes before slicing and seasoning.
AVO SALAD
In a bowl, combine the Avocado, vinegar, Cucumber 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 slices. Drizzle over the parsley yoghurt and garnish with the remaining parsley.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R271.95
for 4 servings · R67.99 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Red Wine Vinegar needs 60 mlRed Wine Vinegar 250 ml 250 ml at R44.99 · 24% of packR10.80
-
Tomatoes needs 4Flavourburst™ Snacking Tomatoes 175 g R24.99 · whole pack (size can't be divided)R24.99
-
Baby Marrow needs 400 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 89% of packR37.32
-
Avocados needs 2Ripen at Home Loose Avocado R19.99 · whole pack (size can't be divided)R19.99
-
Free-range Ostrich Steak needs 640 gOstrich Steaks Avg 1 kg 1 kg at R216.99 · 64% of packR138.87
-
Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
-
Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
-
Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
-
Low Fat Plain Yoghurt needs 200 mlAyrshire Low Fat Strawberry & Litchi Flavoured Drinking Yoghurt 300 ml 300 ml at R19.99 · 67% of packR13.33
Not in the Woolies basket — source these elsewhere:
- NOMU Roast Rub
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 cucumber & avocado is between 20 and 35 minutes.
What is the total time required to make Baby Marrow & Ostrich Salad with cucumber & avocado?
The total time required to make Baby Marrow & Ostrich Salad with cucumber & avocado is between 30 and 45 minutes.
How many servings does Baby Marrow & Ostrich Salad provide?
4 servings
What are the main ingredients in Baby Marrow & Ostrich Salad?
Avocado, Avocados, Baby Marrow, Cucumber, Free-range Ostrich Steak, Fresh Parsley, Green Leaves, Low Fat Plain Yoghurt, NOMU Roast Rub, Red Wine Vinegar, Tomato/es, Tomatoes
What is the nutritional information of Baby Marrow & Ostrich Salad?
Calories: 475, Carbs: 26 grams, Fat: grams, Protein: 42.8 grams, Sugar: 10 grams, Salt: 386.4 grams
How do I prepare Baby Marrow & Ostrich Salad?
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. AVO SALAD: In a bowl, combine the avocado, vinegar, cucumber and tomato. Give it a toss. Add the salad leaves and baby marrow, season and toss to combine. BABY MARROW: Place a pan over medium heat with some cooking spray or a drizzle of oil. When hot, fry the baby marrow until charred, 3-4 minutes. Remove from the pan and season. OM NOM NOM: Serve the dressed salad up as a base and top with the ostrich slices. Drizzle over the parsley yoghurt and garnish with the remaining parsley. NOMU-SPICED OSTRICH: Place a pan over medium-high heat with cooking spray or a drizzle of oil. Pat the ostrich dry with paper towel. Sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, spice the ostrich with the NOMU rub. Remove from the pan and set aside to rest for 3-5 minutes before slicing and seasoning.
What should be prepared from my kitchen to make Baby Marrow & Ostrich Salad?
Avocado, Avocados, Baby Marrow, Cucumber, Free-range Ostrich Steak, Fresh Parsley, Green Leaves, Low Fat Plain Yoghurt, NOMU Roast Rub, Red Wine Vinegar, Tomato/es, Tomatoes
How many calories does Baby Marrow & Ostrich Salad have?
475 calories
How much fat content does Baby Marrow & Ostrich Salad have?
grams