south-african

Cape Malay Bobotie with Cauliflower Rice

Name: Cape Malay Bobotie with Cauliflower Rice
Yield: 1 serving
Cuisine: south-african
Ingredients: 151 g lean beef mince; 91 g onion, chopped; 8 g canola oil; 6 g mild curry powder; 19 g fruit chutney; 38 g egg; 60 g milk; 197 g cauliflower rice; 2 g salt

This baked dish pairs cauliflower rice with lean beef mince, onion, chopped and mild curry powder. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Low carb Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

52 g Protein

28 g Carbohydrates

37 g Fat

7 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

151g lean beef mince 378 kcal
91g onion, chopped 36 kcal
8g canola oil 71 kcal
6g mild curry powder 18 kcal
19g fruit chutney 17 kcal
0.76 piece (38g) egg 54 kcal
60g milk 30 kcal
197g cauliflower rice 49 kcal
2g salt 0 kcal

Cooking instructions

onioncanola oil
Heat oil in a pan over medium heat. Add onion and cook until soft, 4-5 minutes.
lean beef mincemild curry powderfruit chutneysalt
Add curry powder and mince; cook until browned, breaking it up, 6-8 minutes. Stir in chutney and a pinch of salt.
lean beef mince
Tip mince mixture into a small oven-safe dish and press into an even layer.
lean beef minceeggmilk
Beat egg with milk and pour over the mince. Bake at 190 C until the top is just set and lightly golden, 18-22 minutes.
cauliflower ricesalt
Meanwhile, cook cauliflower rice in a dry pan over medium heat, stirring, 4-5 minutes until tender. Season with salt.
cauliflower rice
Serve bobotie with cauliflower rice.