A great choice for health-conscious red meat lovers and a wonderful in-between seasons recipe – Ostrich Stew with Gremolata, created by chef Vanessa Marx.
Our dietitians say: Ostrich is a great tasting lean read meat. It is low in fat (only 1.4 g fat per 100 g meat), rich in protein (22 protein per 100 g meat), lower in cholesterol than other red meats (only 60 mg per 100 g meat), and a good source of biologically available iron (3.2 mg iron per 100 g serving of meat)
500 g ostrich fillet cubes
1 tablespoon (15 ml) canola oil
2 cans (400 g each) chopped tomato
1 cup (250 ml) red wine
100 g mushrooms
100 g green beans
10 g thyme, fresh
10 g rosemary, fresh
1 can (400 g net, 244 g drained) beans e.g. kidney, butter beans or cooked sugar beans, drained and rinsed
salt & pepper
1 tablespoon (15 ml) xylitol
2 cloves garlic
10 g Italian parsley
- Peel and chop the onion and carrot, and slice the mushrooms and green beans.
- Place a large pot on a high heat and add the oil. Once hot, add the onion, mushroom and carrot and sauté for 2 minutes.
- Add the ostrich cubes, chopped tomato, wine and chopped herbs and reduce the heat to low.
- Allow the pot to simmer for about an hour, stirring occasionally, the sauce will reduce and thicken and the ostrich will soften. Once this happens, add the green beans and season with salt and pepper, add the xylitol and the can of beans & stir.
- Simmer the stew for another 5 minutes to cook the green beans.
- To make the gremolata, chop the fresh garlic finely, chop the parsley and zest the lemon. Mix the parsley garlic & lemon zest together.
- Serve the stew hot and sprinkle with the fresh gremolata.
NUTRITION INFORMATION PER SERVING
(recipe serves 4)
Energy: 1400 kJ Protein: 35.6 g Carbohydrate: 23.8 g Of which, total sugars: 9.1 g Fat: 6.7 g Fibre: 17.2 g Sodium: 180 mg