eCook Meal
Nutritious Ostrich Steak
with sweet potatoes, tomato salad & garlicky green beans
A classic number; the sizzling ostrich steak, the crispy, low carb, sweet potato chunks, the zingy tomato and crunchy green salad accompaniment, the garlicky infused green beans, and a sprinkle of pecan nuts. Classic, nutritious and downright wholesome.
Serving guide
Choose your portion size.
SWEET N’ CRISPY
Preheat the oven to 200°C. Spread out the sweet potato chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
ZING & NUTS
Place the halved baby tomatoes into a bowl with the pickling liquid and seasoning. Toss to combine and set aside. Place the pecans in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside. Roughly chop when cool enough to handle.
GARLICKY BEANS & SALADY THINGS
Return the pan to a medium heat with a drizzle of oil. When hot, fry the sliced green beans 4-5 minutes until lightly charred. In the final 1-2 minutes, add a knob of butter (optional) and the grated Garlic. Season and remove from the heat. Cover to keep warm. Add the rinsed leaves to the bowl of tomatoes with 5ml of olive oil, season and toss to combine.
PEPPERY STEAK
Return the pan, wiped down if necessary, with a drizzle of oil to a medium-high heat. Pat the Ostrich steak dry with some paper towel and season with some pepper. When the pan is hot, fry the steak for 2-3 minutes per side. (The time frame recommended will yield a medium-rare result.) In the final 1-2 minutes baste the steak with African rub and oil or a knob of butter (optional). Remove from the pan on completion. Allow to rest for 5 minutes before thinly slicing and lightly seasoning with salt.
SIMPLY SUMPTUOUS
Plate up the crispy sweet potato alongside the garlicky green beans and juicy steak slices. Serve the salad on the side. Garnish with chopped Parsley and toasted pecan nuts. Brilliant Chef!
SWEET N’ CRISPY
Preheat the oven to 200°C. Spread out the sweet potato chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
ZING & NUTS
Place the halved baby tomatoes into a bowl with the pickling liquid and seasoning. Toss to combine and set aside. Place the pecans in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside. Roughly chop when cool enough to handle.
GARLICKY BEANS & SALADY THINGS
Return the pan to a medium heat with a drizzle of oil. When hot, fry the sliced green beans 4-5 minutes until lightly charred. In the final 1-2 minutes, add a knob of butter (optional) and the grated Garlic. Season and remove from the heat. Cover to keep warm. Add the rinsed leaves to the bowl of tomatoes with 10ml of olive oil, season and toss to combine.
PEPPERY STEAK
Return the pan, wiped down if necessary, with a drizzle of oil to a medium-high heat. Pat the Ostrich steaks dry with some paper towel and season with some pepper. When the pan is hot, fry the steaks for 2-3 minutes per side. (The time frame recommended will yield a medium-rare result.) In the final 1-2 minutes baste the steaks with African rub and oil or a knob of butter (optional). Remove from the pan on completion. Allow to rest for 5 minutes before thinly slicing and lightly seasoning with salt.
SIMPLY SUMPTUOUS
Plate up the crispy sweet potato alongside the garlicky green beans and juicy steak slices. Serve the salad on the side. Garnish with chopped Parsley and toasted pecan nuts. Brilliant Chef!
SWEET N’ CRISPY
Preheat the oven to 200°C. Spread out the sweet potato chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
ZING & NUTS
Place the halved baby tomatoes into a bowl with the pickling liquid and seasoning. Toss to combine and set aside. Place the pecans in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside. Roughly chop when cool enough to handle.
GARLICKY BEANS & SALADY THINGS
Return the pan to a medium heat with a drizzle of oil. When hot, fry the sliced green beans 5-6 minutes until lightly charred. In the final 1-2 minutes, add a knob of butter (optional) and the grated Garlic. Season and remove from the heat. Cover to keep warm. Add the rinsed leaves to the bowl of tomatoes with 15ml of olive oil, season and toss to combine.
PEPPERY STEAK
Return the pan, wiped down if necessary, with a drizzle of oil to a medium-high heat. Pat the Ostrich steaks dry with some paper towel and season with some pepper. When the pan is hot, fry the steaks for 2-3 minutes per side. (The time frame recommended will yield a medium-rare result.) In the final 1-2 minutes baste the steaks with African rub and oil or a knob of butter (optional). Remove from the pan on completion. Allow to rest for 5 minutes before thinly slicing and lightly seasoning with salt.
SIMPLY SUMPTUOUS
Plate up the crispy sweet potato alongside the garlicky green beans and juicy steak slices. Serve the salad on the side. Garnish with chopped Parsley and toasted pecan nuts. Brilliant Chef!
SWEET N’ CRISPY
Preheat the oven to 200°C. Spread out the sweet potato chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
ZING & NUTS
Place the halved baby tomatoes into a bowl with the pickling liquid and seasoning. Toss to combine and set aside. Place the pecans in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside. Roughly chop when cool enough to handle.
GARLICKY BEANS & SALADY THINGS
Return the pan to a medium heat with a drizzle of oil. When hot, fry the sliced green beans 5-6 minutes until lightly charred. In the final 1-2 minutes, add a knob of butter (optional) and the grated Garlic. Season and remove from the heat. Cover to keep warm. Add the rinsed leaves to the bowl of tomatoes with 20ml of olive oil, season and toss to combine.
PEPPERY STEAK
Return the pan, wiped down if necessary, with a drizzle of oil to a medium-high heat. Pat the Ostrich steaks dry with some paper towel and season with some pepper. When the pan is hot, fry the steaks for 2-3 minutes per side. (The time frame recommended will yield a medium-rare result.) In the final 1-2 minutes baste the steaks with African rub and oil or a knob of butter (optional). Remove from the pan on completion. Allow to rest for 5 minutes before thinly slicing and lightly seasoning with salt.
SIMPLY SUMPTUOUS
Plate up the crispy sweet potato alongside the garlicky green beans and juicy steak slices. Serve the salad on the side. Garnish with chopped Parsley and toasted pecan nuts. Brilliant Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R234.24
for 4 servings · R58.56 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
-
Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
-
Pecan Nuts needs 60 gAll Butter Pecan Nut and Chocolate Shortbread Fingers 220 g 220 g at R74.99 · 27% of packR20.45
-
Sweet Potato needs 1 kgMedium Potatoes 2 kg 2 kg at R44.99 · 50% of packR22.50
-
Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
-
Free-range Ostrich Steak needs 640 gOstrich Steaks Avg 1 kg 1 kg at R216.99 · 64% of packR138.87
Not in the Woolies basket — source these elsewhere:
- NOMU African Rub
- Pickling Liquid
- Baby Tomatoes
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Nutritious Ostrich Steak?
The preparation time for Nutritious Ostrich Steak with sweet potatoes, tomato salad & garlicky green beans is between 20 and 35 minutes.
What is the total time required to make Nutritious Ostrich Steak with sweet potatoes, tomato salad & garlicky green beans?
The total time required to make Nutritious Ostrich Steak with sweet potatoes, tomato salad & garlicky green beans is between 40 and 60 minutes.
How many servings does Nutritious Ostrich Steak provide?
4 servings
What are the main ingredients in Nutritious Ostrich Steak?
Baby Tomato, Garlic, Green Beans, Nomu African Rub, Ostrich, Ostrich Steak, Parsley, Pecan Nut, Pickling Liquid, Salad Leaves, Sweet Potato
What is the nutritional information of Nutritious Ostrich Steak?
Calories: 603, Carbs: 65 grams, Fat: grams, Protein: 41.9 grams, Sugar: 32.8 grams, Salt: 406 grams
How do I prepare Nutritious Ostrich Steak?
SIMPLY SUMPTUOUS: Plate up the crispy sweet potato alongside the garlicky green beans and juicy steak slices. Serve the salad on the side. Garnish with chopped parsley and toasted pecan nuts. Brilliant Chef! ZING & NUTS: Place the halved baby tomatoes into a bowl with the pickling liquid and seasoning. Toss to combine and set aside. Place the pecans in a pan over a medium heat. Toast for 3-5 minutes until golden brown, shifting occasionally. Remove from the pan on completion and set aside. Roughly chop when cool enough to handle. GARLICKY BEANS & SALADY THINGS: Return the pan to a medium heat with a drizzle of oil. When hot, fry the sliced green beans 4-5 minutes until lightly charred. In the final 1-2 minutes, add a knob of butter (optional) and the grated garlic. Season and remove from the heat. Cover to keep warm. Add the rinsed leaves to the bowl of tomatoes with 10ml of olive oil, season and toss to combine. PEPPERY STEAK: Return the pan, wiped down if necessary, with a drizzle of oil to a medium-high heat. Pat the ostrich steaks dry with some paper towel and season with some pepper. When the pan is hot, fry the steaks for 2-3 minutes per side. (The time frame recommended will yield a medium-rare result.) In the final 1-2 minutes baste the steaks with African rub and oil or a knob of butter (optional). Remove from the pan on completion. Allow to rest for 5 minutes before thinly slicing and lightly seasoning with salt. SWEET N’ CRISPY: Preheat the oven to 200°C. Spread out the sweet potato chunks on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
What should be prepared from my kitchen to make Nutritious Ostrich Steak?
Baby Tomato, Garlic, Green Beans, Nomu African Rub, Ostrich, Ostrich Steak, Parsley, Pecan Nut, Pickling Liquid, Salad Leaves, Sweet Potato
How many calories does Nutritious Ostrich Steak have?
603 calories
How much fat content does Nutritious Ostrich Steak have?
grams