eCook Meal
Ostrich & Garlicky Green Beans
with glazed baby carrots & goat’s cheese
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.
Serving guide
Choose your portion size.
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 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 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, 10-12 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, 10-12 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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R297.68
for 4 servings · R74.42 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Chevin Goat's Cheese needs 100 gChevin Goat's Full Fat Cheese with Garlic & Herbs 100 g 100 g at R62.99 · 100% of packR62.99
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Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
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Baby Carrots needs 480 gFreshly Frozen Peas, Baby Carrots & Sweetcorn Kernels 1 kg 1 kg at R64.99 · 48% of packR31.20
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Free-range Ostrich Steak needs 640 gOstrich Steaks Avg 1 kg 1 kg at R216.99 · 64% of packR138.87
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
Not in the Woolies basket — source these elsewhere:
- NOMU One For All Rub
- Orange Glaze
Shopping
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Woolies Products in this dish
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 Carrot, Chevin Goats Cheese, Garlic, Green Beans, Kale, NOMU One For All Rub, Orange Glaze, Ostrich, Ostrich Steak
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 grams
How do I prepare Ostrich & Garlicky Green Beans?
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! 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. 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, 8-10 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 Carrot, Chevin Goats Cheese, Garlic, Green Beans, Kale, NOMU One For All Rub, Orange Glaze, Ostrich, Ostrich Steak
How many calories does Ostrich & Garlicky Green Beans have?
420 calories
How much fat content does Ostrich & Garlicky Green Beans have?
grams