eCook Meal
Guilt-Free Ostrich Spag Bol
with ostrich mince, smooth cottage cheese & gluten-free pasta
The meat is free-range, the cottage cheese is low fat, the pasta is high in protein – and it’s simply scrumptious! This glossy sauce of ostrich, tomato, Peri-Peri, and carrot is served with fresh basil, sunflower seeds, and balsamic-dressed leaves.
Serving guide
Choose your portion size.
WARM ’N TOASTY
Place a pan for the bolognaise sauce over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SHOW ME THE FUSILLI!
Fill a pot with salted water and place over a high heat. Once boiling, add a drizzle of oil and cook the pasta for 9-11 minutes until al dente. Drain on completion, reserving 100ml of pasta water for step 3. Return the pasta to the pot and toss through some oil to prevent sticking. Cover with a lid to keep warm and set aside.
WHILE THE PASTA IS ON THE GO...
Return the pan to a medium heat with a drizzle of oil. When hot, sauté the diced Onion for 3-4 minutes until soft and translucent. Add in the mince and work quickly to break it up as it starts to cook. Allow to caramelise for 5-6 minutes until browned but not cooked through, shifting occasionally. Mix in the wine (if using) and grated Carrot. Simmer until the wine has evaporated, stirring occasionally. Reduce the heat to low, and pour in the cooked chopped tomato and 50ml of pasta water. Mix in the Peri-Peri Rub to taste and bring to a simmer. Cook for 10-12 minutes until reduced and thick, stirring every so often.
PIQUANT & CREAMY
Toss the rinsed green leaves with the olive oil and vinegar and some seasoning. Set aside for serving. In a small bowl, loosen ½ of the cottage cheese with a drizzle of oil and a small splash of water. Season and set aside for serving.
ALMOST THERE
When the bolognese sauce has reduced, stir through the remaining cottage cheese. If too thick, gradually loosen with the remaining pasta water. Season to taste with salt, pepper, and sweetener of choice (optional). Remove the pan from the heat and add ½ of the sauce to the pot of pasta. Place the pot over the heat and gently toss until the pasta is coated and warm.
HEARTY & WHOLESOME
Pile up some pasta and spoon over the remaining bolognese sauce. Drizzle with the seasoned cottage cheese and scatter over the sliced basil. Serve the dressed leaves on the side with sprinklings of toasted sunflower seeds. Buon appetito, maestro!
Sunflower Seeds - 10g
BIO XXI Organic Gluten-Free Fusilli - 80g
Onion - 1
Free-range Ostrich Mince - 150g
Red Wine (optional) - 30ml
Carrot - 60g
Cooked Chopped Tomato - 200g
NOMU Peri-Peri Rub - 5ml
Green Leaves - 20g
Willow Creek Olive Oil & Vinegar Sachet - 1
Low Fat Smooth Cottage Cheese - 25ml
Fresh Basil - 3g
WARM ’N TOASTY
Place a pan large enough for the bolognaise sauce over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SHOW ME THE FUSILLI!
Fill a pot with salted water and place over a high heat. Once boiling, add a drizzle of oil and cook the pasta for 9-11 minutes until al dente. Drain on completion, reserving 150ml of pasta water for step 3. Return the pasta to the pot and toss through some oil to prevent sticking. Cover with a lid to keep warm and set aside.
WHILE THE PASTA IS ON THE GO...
Return the pan to a medium heat with a drizzle of oil. When hot, sauté the diced Onion for 5-6 minutes until soft and translucent. Add in the mince and work quickly to break it up as it starts to cook. Allow to caramelise for 6-7 minutes until browned but not cooked through, shifting occasionally. Mix in the wine (if using) and grated Carrot. Simmer until the wine has evaporated, stirring occasionally. Reduce the heat to low, and pour in the cooked chopped tomato and 100ml of pasta water. Mix in the Peri-Peri Rub to taste and bring to a simmer. Cook for 12-15 minutes until reduced and thick, stirring every so often.
PIQUANT & CREAMY
Toss the rinsed green leaves with the olive oil and vinegar and some seasoning. Set aside for serving. In a small bowl, loosen ½ of the cottage cheese with a drizzle of oil and a small splash of water. Season and set aside for serving.
ALMOST THERE
When the bolognese sauce has reduced, stir through the remaining cottage cheese. If too thick, gradually loosen with the remaining pasta water. Season to taste with salt, pepper, and sweetener of choice (optional). Remove the pan from the heat and add ½ of the sauce to the pot of pasta. Place the pot over the heat and gently toss until the pasta is coated and warm.
HEARTY & WHOLESOME
Pile up some pasta and spoon over the remaining bolognese sauce. Drizzle with the seasoned cottage cheese and scatter over the sliced basil. Serve the dressed leaves on the side with sprinklings of toasted sunflower seeds. Buon appetito, maestro!
Sunflower Seeds - 20g
BIO XXI Organic Gluten-Free Fusilli - 160g
Onion - 1
Free-range Ostrich Mince - 300g
Red Wine (optional) - 60ml
Carrot - 120g
Cooked Chopped Tomato - 400g
NOMU Peri-Peri Rub - 10ml
Green Leaves - 40g
Willow Creek Olive Oil & Vinegar Sachet - 1
Low Fat Smooth Cottage Cheese - 50ml
Fresh Basil - 5g
WARM ’N TOASTY
Place a pan large enough for the bolognaise sauce over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SHOW ME THE FUSILLI!
Fill a large pot with salted water and place over a high heat. Once boiling, add a drizzle of oil and cook the pasta for 9-11 minutes until al dente. Drain on completion, reserving 250ml of pasta water for step 3. Return the pasta to the pot and toss through some oil to prevent sticking. Cover with a lid to keep warm and set aside.
WHILE THE PASTA IS ON THE GO...
Return the pan to a medium heat with a drizzle of oil. When hot, sauté the diced Onion for 5-6 minutes until soft and translucent. Add in the mince and work quickly to break it up as it starts to cook. Allow to caramelise for 7-8 minutes until browned but not cooked through, shifting occasionally. Mix in the wine (if using) and grated Carrot. Simmer until the wine has evaporated, stirring occasionally. Reduce the heat to low, and pour in the cooked chopped tomato and 200ml of pasta water. Mix in the Peri-Peri Rub to taste and bring to a simmer. Cook for 15-20 minutes until reduced and thick, stirring every so often.
PIQUANT & CREAMY
Toss the rinsed green leaves with the olive oil and vinegar and some seasoning. Set aside for serving. In a small bowl, loosen ½ of the cottage cheese with a drizzle of oil and a small splash of water. Season and set aside for serving.
ALMOST THERE
When the bolognese sauce has reduced, stir through the remaining cottage cheese. If too thick, gradually loosen with the remaining pasta water. Season to taste with salt, pepper, and sweetener of choice (optional). Remove the pan from the heat and add ½ of the sauce to the pot of pasta. Place the pot over the heat and gently toss until the pasta is coated and warm.
HEARTY & WHOLESOME
Pile up some pasta and spoon over the remaining bolognese sauce. Drizzle with the seasoned cottage cheese and scatter over the sliced basil. Serve the dressed leaves on the side with sprinklings of toasted sunflower seeds. Buon appetito, maestro!
Sunflower Seeds - 30g
BIO XXI Organic Gluten-Free Fusilli - 240g
Onions - 2
Free-range Ostrich Mince - 450g
Red Wine (optional) - 85ml
Carrots - 240g
Cooked Chopped Tomato - 600g
NOMU Peri-Peri Rub - 15ml
Green Leaves - 60g
Willow Creek Olive Oil & Vinegar Sachets - 2
Low Fat Smooth Cottage Cheese - 75ml
Fresh Basil - 8g
WARM ’N TOASTY
Place a pan large enough for the bolognaise sauce over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SHOW ME THE FUSILLI!
Fill a large pot with salted water and place over a high heat. Once boiling, add a drizzle of oil and cook the pasta for 9-11 minutes until al dente. Drain on completion, reserving 250ml of pasta water for step 3. Return the pasta to the pot and toss through some oil to prevent sticking. Cover with a lid to keep warm and set aside.
WHILE THE PASTA IS ON THE GO...
Return the pan to a medium heat with a drizzle of oil. When hot, sauté the diced Onion for 5-6 minutes until soft and translucent. Add in the mince and work quickly to break it up as it starts to cook. Allow to caramelise for 8-10 minutes until browned but not cooked through, shifting occasionally. Mix in the wine (if using) and grated Carrot. Simmer until the wine has evaporated, stirring occasionally. Reduce the heat to low, and pour in the cooked chopped tomato and 200ml of pasta water. Mix in the Peri-Peri Rub to taste and bring to a simmer. Cook for 15-20 minutes until reduced and thick, stirring every so often.
PIQUANT & CREAMY
Toss the rinsed green leaves with the olive oil and vinegar and some seasoning. Set aside for serving. In a small bowl, loosen ½ of the cottage cheese with a drizzle of oil and a small splash of water. Season and set aside for serving.
ALMOST THERE
When the bolognese sauce has reduced, stir through the remaining cottage cheese. If too thick, gradually loosen with the remaining pasta water. Season to taste with salt, pepper, and sweetener of choice (optional). Remove the pan from the heat and add ½ of the sauce to the pot of pasta. Place the pot over the heat and gently toss until the pasta is coated and warm.
HEARTY & WHOLESOME
Pile up some pasta and spoon over the remaining bolognese sauce. Drizzle with the seasoned cottage cheese and scatter over the sliced basil. Serve the dressed leaves on the side with sprinklings of toasted sunflower seeds. Buon appetito, maestro!
Sunflower Seeds - 40g
BIO XXI Organic Gluten-Free Fusilli - 320g
Onions - 2
Free-range Ostrich Mince - 600g
Red Wine (optional) - 120ml
Carrot - 240g
Cooked Chopped Tomato - 800g
NOMU Peri-Peri Rub - 20ml
Green Leaves - 80g
Willow Creek Olive Oil & Vinegar Sachets - 2
Low Fat Smooth Cottage Cheese - 100ml
Fresh Basil - 10g
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Guilt-Free Ostrich Spag Bol?
The preparation time for Guilt-Free Ostrich Spag Bol with ostrich mince, smooth cottage cheese & gluten-free pasta is between 20 and 45 minutes.
What is the total time required to make Guilt-Free Ostrich Spag Bol with ostrich mince, smooth cottage cheese & gluten-free pasta?
The total time required to make Guilt-Free Ostrich Spag Bol with ostrich mince, smooth cottage cheese & gluten-free pasta is between 35 and 55 minutes.
How many servings does Guilt-Free Ostrich Spag Bol provide?
4 servings
What are the main ingredients in Guilt-Free Ostrich Spag Bol?
BIO XXI Organic Gluten-Free Fusilli, Carrot, Fresh Basil, Green Leaves, NOMU Peri-Peri Rub, Onion, Ostrich, Ostrich Mince, Red Wine (optional), Smooth Cottage Cheese, Sunflower Seeds, Tomato, Willow Creek Olive Oil & Vinegar Sachet
What is the nutritional information of Guilt-Free Ostrich Spag Bol?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Guilt-Free Ostrich Spag Bol?
SHOW ME THE FUSILLI!: Fill a pot with salted water and place over a high heat. Once boiling, add a drizzle of oil and cook the pasta for 9-11 minutes until al dente. Drain on completion, reserving 150ml of pasta water for step 3. Return the pasta to the pot and toss through some oil to prevent sticking. Cover with a lid to keep warm and set aside. HEARTY & WHOLESOME: Pile up some pasta and spoon over the remaining bolognese sauce. Drizzle with the seasoned cottage cheese and scatter over the sliced basil. Serve the dressed leaves on the side with sprinklings of toasted sunflower seeds. Buon appetito, maestro! PIQUANT & CREAMY: Toss the rinsed green leaves with the olive oil and vinegar and some seasoning. Set aside for serving. In a small bowl, loosen ½ of the cottage cheese with a drizzle of oil and a small splash of water. Season and set aside for serving. WHILE THE PASTA IS ON THE GO...: Return the pan to a medium heat with a drizzle of oil. When hot, sauté the diced onion for 5-6 minutes until soft and translucent. Add in the mince and work quickly to break it up as it starts to cook. Allow to caramelise for 6-7 minutes until browned but not cooked through, shifting occasionally. Mix in the wine (if using) and grated carrot. Simmer until the wine has evaporated, stirring occasionally. Reduce the heat to low, and pour in the cooked chopped tomato and 100ml of pasta water. Mix in the Peri-Peri Rub to taste and bring to a simmer. Cook for 12-15 minutes until reduced and thick, stirring every so often. ALMOST THERE: When the bolognese sauce has reduced, stir through the remaining cottage cheese. If too thick, gradually loosen with the remaining pasta water. Season to taste with salt, pepper, and sweetener of choice (optional). Remove the pan from the heat and add ½ of the sauce to the pot of pasta. Place the pot over the heat and gently toss until the pasta is coated and warm. WARM ’N TOASTY: Place a pan large enough for the bolognaise sauce over a medium heat. When hot, toast the sunflower seeds for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
What should be prepared from my kitchen to make Guilt-Free Ostrich Spag Bol?
BIO XXI Organic Gluten-Free Fusilli, Carrot, Fresh Basil, Green Leaves, NOMU Peri-Peri Rub, Onion, Ostrich, Ostrich Mince, Red Wine (optional), Smooth Cottage Cheese, Sunflower Seeds, Tomato, Willow Creek Olive Oil & Vinegar Sachet
How many calories does Guilt-Free Ostrich Spag Bol have?
calories
How much fat content does Guilt-Free Ostrich Spag Bol have?
grams