eCook Meal
Ostrich Steak & Feta Sauce
with butter bean mash, onion petals & toasted pumpkin seeds
Feta can be used for so much more than just crumbling into a salad. Like this dinnertime highlight: a beautiful feta & white cheddar bechamel sauce. This delectable liquid is poured over juicy ostrich steak slices, a rich butter bean mash, and a zesty veggie medley of shredded kale & onion petals. Garnished with toasted pumpkin seeds.
Serving guide
Choose your portion size.
TOAST
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Onion PETALS & KALE
Separate the layers of the Onion wedges into petals. Return the pan to medium heat with a drizzle of oil. When hot, fry the onion petals until lightly golden, 4-5 minutes. Add the shredded kale and fry until wilted, 2-3 minutes. Remove from the pan, add a squeeze of the Lemon juice (to taste), and season.
SILKY MASH
Place a pot over medium-high heat with the rinsed beans and 40ml of Milk (optional) or water. Once boiling, remove from the heat and stir in a drizzle of oil or a knob of butter (optional). Place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk (optional) or water. Season and cover.
STEAK
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
Feta SAUCE
Place a small pot over medium heat with 15g of butter. Once melted, add the grated Garlic and the flour. Cook until lightly golden, 1-2 minutes. Slowly whisk in the milk until the sauce thickens. Loosen with a splash of water if it’s too thick. Add the drained feta and the grated cheese. Cook until melted and chunky. Remove from the heat.
TIME TO DINE
Plate up the butter bean mash. Side with the Kale & Onion, and the steak slices. Drizzle over the feta sauce, and garnish with the toasted pumpkin seeds. Finish off with a squeeze of Lemon juice.
TOAST
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Onion PETALS & KALE
Separate the layers of the Onion wedges into petals. Return the pan to medium heat with a drizzle of oil. When hot, fry the onion petals until lightly golden, 4-5 minutes. Add the shredded kale and fry until wilted, 2-3 minutes. Remove from the pan, add a squeeze of the Lemon juice (to taste), and season.
SILKY MASH
Place a pot over medium-high heat with the rinsed beans and 80ml of Milk (optional) or water. Once boiling, remove from the heat and stir in a drizzle of oil or a knob of butter (optional). Place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk (optional) or water. Season and cover.
STEAK
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
Feta SAUCE
Place a small pot over medium heat with 30g of butter. Once melted, add the grated Garlic and the flour. Cook until lightly golden, 1-2 minutes. Slowly whisk in the milk until the sauce thickens. Loosen with a splash of water if it’s too thick. Add the drained feta and the grated cheese. Cook until melted and chunky. Remove from the heat.
TIME TO DINE
Plate up the butter bean mash. Side with the Kale & Onion, and the steak slices. Drizzle over the feta sauce, and garnish with the toasted pumpkin seeds. Finish off with a squeeze of Lemon juice.
TOAST
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Onion PETALS & KALE
Separate the layers of the Onion wedges into petals. Return the pan to medium heat with a drizzle of oil. When hot, fry the onion petals until lightly golden, 5-6 minutes. Add the shredded kale and fry until wilted, 3-4 minutes. Remove from the pan, add a squeeze of the Lemon juice (to taste), and season.
SILKY MASH
Place a pot over medium-high heat with the rinsed beans and 120ml of Milk (optional) or water. Once boiling, remove from the heat and stir in a drizzle of oil or a knob of butter (optional). Place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk (optional) or water. Season and cover.
STEAK
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
Feta SAUCE
Place a small pot over medium heat with 45g of butter. Once melted, add the grated Garlic and the flour. Cook until lightly golden, 1-2 minutes. Slowly whisk in the milk until the sauce thickens. Loosen with a splash of water if it’s too thick. Add the drained feta and the grated cheese. Cook until melted and chunky. Remove from the heat.
TIME TO DINE
Plate up the butter bean mash. Side with the Kale & Onion, and the steak slices. Drizzle over the feta sauce, and garnish with the toasted pumpkin seeds. Finish off with a squeeze of Lemon juice.
TOAST
Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside.
Onion PETALS & KALE
Separate the layers of the Onion wedges into petals. Return the pan to medium heat with a drizzle of oil. When hot, fry the onion petals until lightly golden, 5-6 minutes. Add the shredded kale and fry until wilted, 3-4 minutes. Remove from the pan, add a squeeze of the Lemon juice (to taste), and season.
SILKY MASH
Place a pot over medium-high heat with the rinsed beans and 160ml of Milk (optional) or water. Once boiling, remove from the heat and stir in a drizzle of oil or a knob of butter (optional). Place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk (optional) or water. Season and cover.
STEAK
Return the pan to medium-high heat with a drizzle of oil. Pat the Ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
Feta SAUCE
Place a small pot over medium heat with 60g of butter. Once melted, add the grated Garlic and the flour. Cook until lightly golden, 1-2 minutes. Slowly whisk in the milk until the sauce thickens. Loosen with a splash of water if it’s too thick. Add the drained feta and the grated cheese. Cook until melted and chunky. Remove from the heat.
TIME TO DINE
Plate up the butter bean mash. Side with the Kale & Onion, and the steak slices. Drizzle over the feta sauce, and garnish with the toasted pumpkin seeds. Finish off with a squeeze of Lemon juice.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R339.96
for 4 servings · R84.99 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Pumpkin Seeds needs 40 gPumpkin Seeds 250 g 250 g at R89.99 · 16% of packR14.40
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Low Fat Fresh Milk needs 250 mlFresh Low Fat Milk 2 L 2 L at R38.99 · 13% of packR4.87
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Grated Cheddar Cheese needs 120 gBulk Cheddar Cheese 850 g 850 g at R169.99 · 14% of packR24.00
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Cornflour needs 20 mlMaizena Cornflour 500 g R39.99 · whole pack (size can't be divided)R39.99
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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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Butter Beans needs 480 gButter Beans in Brine 400 g 400 g at R28.99 · 1.20× packR34.79
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Lemon needs 1Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Garlic cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Onion needs 1Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Danish-style Feta needs 100 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 13% of packR12.50
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Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
Shopping
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Frequently Asked Questions
What is the preparation time for Ostrich Steak & Feta Sauce?
The preparation time for Ostrich Steak & Feta Sauce with butter bean mash, onion petals & toasted pumpkin seeds is between 20 and 35 minutes.
What is the total time required to make Ostrich Steak & Feta Sauce with butter bean mash, onion petals & toasted pumpkin seeds?
The total time required to make Ostrich Steak & Feta Sauce with butter bean mash, onion petals & toasted pumpkin seeds is between 35 and 50 minutes.
How many servings does Ostrich Steak & Feta Sauce provide?
4 servings
What are the main ingredients in Ostrich Steak & Feta Sauce?
Butter Beans, Cheddar Cheese, Cornflour, Feta, Garlic, Kale, Lemon, Milk, Onion, Ostrich, Ostrich Steak, Pumpkin Seeds
What is the nutritional information of Ostrich Steak & Feta Sauce?
Calories: 667, Carbs: 49 grams, Fat: grams, Protein: 59.8 grams, Sugar: 11.1 grams, Salt: 963 grams
How do I prepare Ostrich Steak & Feta Sauce?
TOAST: Place the pumpkin seeds in a pan over medium heat. Toast until golden brown, 3-4 minutes (shifting occasionally). Remove from the pan and set aside. STEAK: Return the pan to medium-high heat with a drizzle of oil. Pat the ostrich dry with paper towel. When hot, sear the ostrich until browned, 2-3 minutes per side (for medium-rare). In the final 1-2 minutes, baste with a knob of butter. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning. ONION PETALS & KALE: Separate the layers of the onion wedges into petals. Return the pan to medium heat with a drizzle of oil. When hot, fry the onion petals until lightly golden, 4-5 minutes. Add the shredded kale and fry until wilted, 2-3 minutes. Remove from the pan, add a squeeze of the lemon juice (to taste), and season. SILKY MASH: Place a pot over medium-high heat with the rinsed beans and 80ml of milk (optional) or water. Once boiling, remove from the heat and stir in a drizzle of oil or a knob of butter (optional). Place in a blender or mash with a fork until the desired consistency. If it’s too thick, add a splash of milk (optional) or water. Season and cover. TIME TO DINE: Plate up the butter bean mash. Side with the kale & onion, and the steak slices. Drizzle over the feta sauce, and garnish with the toasted pumpkin seeds. Finish off with a squeeze of lemon juice. FETA SAUCE: Place a small pot over medium heat with 30g of butter. Once melted, add the grated garlic and the flour. Cook until lightly golden, 1-2 minutes. Slowly whisk in the milk until the sauce thickens. Loosen with a splash of water if it’s too thick. Add the drained feta and the grated cheese. Cook until melted and chunky. Remove from the heat.
What should be prepared from my kitchen to make Ostrich Steak & Feta Sauce?
Butter Beans, Cheddar Cheese, Cornflour, Feta, Garlic, Kale, Lemon, Milk, Onion, Ostrich, Ostrich Steak, Pumpkin Seeds
How many calories does Ostrich Steak & Feta Sauce have?
667 calories
How much fat content does Ostrich Steak & Feta Sauce have?
grams