Orange & honey-glazed carrots and kale are scattered with crumblings of goat’s cheese. Completing the plate are the beautifully charred garlic green beans and slices of seared ostrich, spiced with NOMU One For All Rub.
Ostrich & Garlicky Green Beans
Ostrich & Garlicky Green Beans
with glazed baby carrots & goat’s cheese
Hands on Time: 20 - 40 minutes
Overall Time: 30 - 50 minutes
Ingredients:
- Baby Carrots
- Chevin Goats Cheese
- Free-range Ostrich Steak
- Garlic Clove/s
- Garlic Cloves
- Green Beans
- Kale
- NOMU One For All Rub
- Orange Glaze
- Ostrich
From your kitchen:
- Water
- Paper Towel
- Seasoning (salt & pepper)
- Cooking Spray
CARROTS & Kale
Place the Kale in a bowl and coat in cooking spray. Using your hands, gently massage until softened and set aside. Place a pan over a medium-high heat. When hot, add the carrots and lightly coat in cooking spray. Fry until lightly golden and cooked through, 6-8 minutes (shifting occasionally). In the final 2-3 minutes, add the kale and cook until wilted. Baste with the orange glaze. Remove from the heat and season.
BEANS
While the carrots are on the go, place a pan over medium-high heat. When hot, add the green beans and lightly coat in cooking spray. Fry until lightly charred, 4-5 minutes. Add the garlic and fry until fragrant, 20-30 seconds. Remove from the pan and season.
STEAK
Return the pan, wiped down, to medium-high heat. Pat the Ostrich dry with paper towel, lightly coat in cooking spray and coat with the NOMU rub. 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.
TIME TO EAT
Dish up the carrot and Kale salad, crumble the goat’s cheese over, and side with the garlicky green beans, and the Ostrich steak. Dig in, Chef!
CARROTS & Kale
Place the Kale in a bowl and coat in cooking spray. Using your hands, gently massage until softened and set aside. Place a pan over a medium-high heat. When hot, add the carrots and lightly coat in cooking spray. Fry until lightly golden and cooked through, 6-8 minutes (shifting occasionally). In the final 2-3 minutes, add the kale and cook until wilted. Baste with the orange glaze. Remove from the heat and season.
BEANS
While the carrots are on the go, place a pan over medium-high heat. When hot, add the green beans and lightly coat in cooking spray. Fry until lightly charred, 4-5 minutes. Add the garlic and fry until fragrant, 20-30 seconds. Remove from the pan and season.
STEAK
Return the pan, wiped down, to medium-high heat. Pat the Ostrich dry with paper towel, lightly coat in cooking spray and coat with the NOMU rub. 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.
TIME TO EAT
Dish up the carrot and Kale salad, crumble the goat’s cheese over, and side with the garlicky green beans, and the Ostrich steak. Dig in, Chef!
CARROTS & Kale
Place the Kale in a bowl and coat in cooking spray. Using your hands, gently massage until softened and set aside. Place a pan over a medium-high heat. When hot, add the carrots and lightly coat in cooking spray. Fry until lightly golden and cooked through, 8-10 minutes (shifting occasionally). In the final 3-4 minutes, add the kale and cook until wilted. Baste with the orange glaze. Remove from the heat and season.
BEANS
While the carrots are on the go, place a pan over medium-high heat. When hot, add the green beans and lightly coat in cooking spray. Fry until lightly charred, 5-6 minutes. Add the garlic and fry until fragrant, 20-30 seconds. Remove from the pan and season.
STEAK
Return the pan, wiped down, to medium-high heat. Pat the Ostrich dry with paper towel, lightly coat in cooking spray and coat with the NOMU rub. 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.
TIME TO EAT
Dish up the carrot and Kale salad, crumble the goat’s cheese over, and side with the garlicky green beans, and the Ostrich steak. Dig in, Chef!
CARROTS & Kale
Place the Kale in a bowl and coat in cooking spray. Using your hands, gently massage until softened and set aside. Place a pan over a medium-high heat. When hot, add the carrots and lightly coat in cooking spray. Fry until lightly golden and cooked through, 8-10 minutes (shifting occasionally). In the final 3-4 minutes, add the kale and cook until wilted. Baste with the orange glaze. Remove from the heat and season.
BEANS
While the carrots are on the go, place a pan over medium-high heat. When hot, add the green beans and lightly coat in cooking spray. Fry until lightly charred, 5-6 minutes. Add the garlic and fry until fragrant, 20-30 seconds. Remove from the pan and season.
STEAK
Return the pan, wiped down, to medium-high heat. Pat the Ostrich dry with paper towel, lightly coat in cooking spray and coat with the NOMU rub. 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.
TIME TO EAT
Dish up the carrot and Kale salad, crumble the goat’s cheese over, and side with the garlicky green beans, and the Ostrich steak. Dig in, Chef!
Frequently Asked Questions
What is the preparation time for Ostrich & Garlicky Green Beans?
The preparation time for Ostrich & Garlicky Green Beans with glazed baby carrots & goat’s cheese is between 20 and 40 minutes.
What is the total time required to make Ostrich & Garlicky Green Beans with glazed baby carrots & goat’s cheese?
The total time required to make Ostrich & Garlicky Green Beans with glazed baby carrots & goat’s cheese is between 30 and 50 minutes.
How many servings does Ostrich & Garlicky Green Beans provide?
4 servings
What are the main ingredients in Ostrich & Garlicky Green Beans?
Baby Carrots, Chevin Goats Cheese, Free-range Ostrich Steak, Garlic Clove/s, Garlic Cloves, Green Beans, Kale, NOMU One For All Rub, Orange Glaze, Ostrich
What is the nutritional information of Ostrich & Garlicky Green Beans?
Calories: 420, Carbs: 38 grams, Fat: grams, Protein: 43.7 grams, Sugar: 24 grams, Salt: 340.4 grams
How do I prepare Ostrich & Garlicky Green Beans?
STEAK: Return the pan, wiped down, to medium-high heat. Pat the ostrich dry with paper towel, lightly coat in cooking spray and coat with the NOMU rub. 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. TIME TO EAT: Dish up the carrot and kale salad, crumble the goat’s cheese over, and side with the garlicky green beans, and the ostrich steak. Dig in, Chef! BEANS: While the carrots are on the go, place a pan over medium-high heat. When hot, add the green beans and lightly coat in cooking spray. Fry until lightly charred, 4-5 minutes. Add the garlic and fry until fragrant, 20-30 seconds. Remove from the pan and season. CARROTS & KALE: Place the kale in a bowl and coat in cooking spray. Using your hands, gently massage until softened and set aside. Place a pan over a medium-high heat. When hot, add the carrots and lightly coat in cooking spray. Fry until lightly golden and cooked through, 6-8 minutes (shifting occasionally). In the final 2-3 minutes, add the kale and cook until wilted. Baste with the orange glaze. Remove from the heat and season.
What should be prepared from my kitchen to make Ostrich & Garlicky Green Beans?
Baby Carrots, Chevin Goats Cheese, Free-range Ostrich Steak, Garlic Clove/s, Garlic Cloves, Green Beans, Kale, NOMU One For All Rub, Orange Glaze, Ostrich
How many calories does Ostrich & Garlicky Green Beans have?
420 calories
How much fat content does Ostrich & Garlicky Green Beans have?
grams
Woolies Products in this dish
