eCook Meal
Scrumptious Garlic-basted Ostrich
with butternut & sunflower seeds
A sizzling ostrich fillet, crispy butternut chunks, a zingy tomato salad, green beans and a sprinkling of crunchy sunflower seeds come together to create this incredible weeknight dinner. Simple, tasty and unforgettable!
Serving guide
Choose your portion size.
CRISPY & DELISH
Preheat the oven to 200°C. Place the Butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven until cooked through and crisping up, 25-30 minutes (shifting halfway).
ZING & CRUNCH
In a bowl (big enough for the salad), add the pickling liquid and seasoning. Toss through the diced tomatoes. Set aside to pickle. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
STEAK-A-LICIOUS
Return the pan to high heat with a drizzle of oil. Pat the fillet dry with paper towel and season. When hot, fry the fillet until browned, 2-3 minutes per side. In the final 1-2 minutes, baste the fillet with a knob of butter, the NOMU rub, and the grated Garlic. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
BLANCH GREEN BEANS
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the sliced green beans until cooked al dente, 3-4 minutes. Remove from the pan and set aside to cool.
SALADY THINGS
To the bowl with the pickled tomatoes, add the rinsed leaves, the green beans, ½ the chopped Parsley, 5ml of olive oil, and seasoning.
SERVE THE STEAK!
Plate up the crispy Butternut alongside the juicy garlic steak slices. Serve the zingy tomato salad on the side. Garnish with the remaining parsley and the toasted sunflower seeds. Brilliant work, Chef!
CRISPY & DELISH
Preheat the oven to 200°C. Place the Butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven until cooked through and crisping up, 30-35 minutes (shifting halfway).
ZING & CRUNCH
In a bowl (big enough for the salad), add the pickling liquid and seasoning. Toss through the diced tomatoes. Set aside to pickle. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
STEAK-A-LICIOUS
Return the pan to high heat with a drizzle of oil. Pat the fillet dry with paper towel and season. When hot, fry the fillet until browned, 2-3 minutes per side. In the final 1-2 minutes, baste the fillet with a knob of butter, the NOMU rub, and the grated Garlic. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
BLANCH GREEN BEANS
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the sliced green beans until cooked al dente, 4-5 minutes. Remove from the pan and set aside to cool.
SALADY THINGS
To the bowl with the pickled tomatoes, add the rinsed leaves, the green beans, ½ the chopped Parsley, 10ml of olive oil, and seasoning.
SERVE THE STEAK!
Plate up the crispy Butternut alongside the juicy garlic steak slices. Serve the zingy tomato salad on the side. Garnish with the remaining parsley and the toasted sunflower seeds. Brilliant work, Chef!
CRISPY & DELISH
Preheat the oven to 200°C. Place the Butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven until cooked through and crisping up, 35-40 minutes (shifting halfway).
ZING & CRUNCH
In a bowl (big enough for the salad), add the pickling liquid and seasoning. Toss through the diced tomatoes. Set aside to pickle. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
STEAK-A-LICIOUS
Return the pan to high heat with a drizzle of oil. Pat the fillet dry with paper towel and season. When hot, fry the fillet until browned, 2-3 minutes per side. In the final 1-2 minutes, baste the fillet with a knob of butter, the NOMU rub, and the grated Garlic. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
BLANCH GREEN BEANS
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the sliced green beans until cooked al dente, 5-6 minutes. Remove from the pan and set aside to cool.
SALADY THINGS
To the bowl with the pickled tomatoes, add the rinsed leaves, the green beans, ½ the chopped Parsley, 15ml of olive oil, and seasoning.
SERVE THE STEAK!
Plate up the crispy Butternut alongside the juicy garlic steak slices. Serve the zingy tomato salad on the side. Garnish with the remaining parsley and the toasted sunflower seeds. Brilliant work, Chef!
CRISPY & DELISH
Preheat the oven to 200°C. Place the Butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven until cooked through and crisping up, 35-40 minutes (shifting halfway).
ZING & CRUNCH
In a bowl (big enough for the salad), add the pickling liquid and seasoning. Toss through the diced tomatoes. Set aside to pickle. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
STEAK-A-LICIOUS
Return the pan to high heat with a drizzle of oil. Pat the fillet dry with paper towel and season. When hot, fry the fillet until browned, 2-3 minutes per side. In the final 1-2 minutes, baste the fillet with a knob of butter, the NOMU rub, and the grated Garlic. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
BLANCH GREEN BEANS
Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the sliced green beans until cooked al dente, 6-7 minutes. Remove from the pan and set aside to cool.
SALADY THINGS
To the bowl with the pickled tomatoes, add the rinsed leaves, the green beans, ½ the chopped Parsley, 20ml of olive oil, and seasoning.
SERVE THE STEAK!
Plate up the crispy Butternut alongside the juicy garlic steak slices. Serve the zingy tomato salad on the side. Garnish with the remaining parsley and the toasted sunflower seeds. Brilliant work, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R192.07
for 4 servings · R48.02 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Free-range Ostrich Fillet needs 600 gOstrich Cubes 500 g 500 g at R75.99 · 1.20× packR91.19
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Green Beans needs 400 gGreen Beans in Brine 410 g 410 g at R26.99 · 98% of packR26.33
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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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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
Not in the Woolies basket — source these elsewhere:
- Pickling Liquid
- NOMU Provençal Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Scrumptious Garlic-basted Ostrich?
The preparation time for Scrumptious Garlic-basted Ostrich with butternut & sunflower seeds is between 15 and 30 minutes.
What is the total time required to make Scrumptious Garlic-basted Ostrich with butternut & sunflower seeds?
The total time required to make Scrumptious Garlic-basted Ostrich with butternut & sunflower seeds is between 35 and 50 minutes.
How many servings does Scrumptious Garlic-basted Ostrich provide?
4 servings
What are the main ingredients in Scrumptious Garlic-basted Ostrich?
Butternut, Garlic, Green Beans, Green Leaves, NOMU Provençal Rub, Ostrich, Parsley, Pickling Liquid, Sunflower Seeds, Tomato
What is the nutritional information of Scrumptious Garlic-basted Ostrich?
Calories: 512, Carbs: 54 grams, Fat: grams, Protein: 42.5 grams, Sugar: 26.7 grams, Salt: 176 grams
How do I prepare Scrumptious Garlic-basted Ostrich?
SALADY THINGS: To the bowl with the pickled tomatoes, add the rinsed leaves, the green beans, ½ the chopped parsley, 10ml of olive oil, and seasoning. CRISPY & DELISH: Preheat the oven to 200°C. Place the butternut chunks on a roasting tray, coat in oil, and season. Roast in the hot oven until cooked through and crisping up, 30-35 minutes (shifting halfway). SERVE THE STEAK!: Plate up the crispy butternut alongside the juicy garlic steak slices. Serve the zingy tomato salad on the side. Garnish with the remaining parsley and the toasted sunflower seeds. Brilliant work, Chef! BLANCH GREEN BEANS: Place a pan over medium-high heat with a splash of water. When starting to bubble, simmer the sliced green beans until cooked al dente, 4-5 minutes. Remove from the pan and set aside to cool. ZING & CRUNCH: In a bowl (big enough for the salad), add the pickling liquid and seasoning. Toss through the diced tomatoes. Set aside to pickle. Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. STEAK-A-LICIOUS: Return the pan to high heat with a drizzle of oil. Pat the fillet dry with paper towel and season. When hot, fry the fillet until browned, 2-3 minutes per side. In the final 1-2 minutes, baste the fillet with a knob of butter, the NOMU rub, and the grated garlic. Remove from the pan and set aside to rest for 5 minutes before slicing and seasoning.
What should be prepared from my kitchen to make Scrumptious Garlic-basted Ostrich?
Butternut, Garlic, Green Beans, Green Leaves, NOMU Provençal Rub, Ostrich, Parsley, Pickling Liquid, Sunflower Seeds, Tomato
How many calories does Scrumptious Garlic-basted Ostrich have?
512 calories
How much fat content does Scrumptious Garlic-basted Ostrich have?
grams