Stir-fried ostrich and vegetables

By January 27, 2014Recipes

5-a-Day is a worldwide campaign which encourages people to include at least 5 portions of fresh fruit or vegetables in our meals every day. Including a wide variety of seasonal fruit and veggies is a good start. These foods are typically high in vitamins, minerals, antioxidants and fibre, yet low in salt and fat. It’s recommended that you eat at least half of your 5-a-day raw, but remember that the fresh and frozen fruit and vegetables you add to your meals also count.

A general portion size would be a medium fruit or half a cup of sliced fruit or veggies. Potatoes don’t count towards your 5-a-day, as they contain too much starch.

More about our healthy recipe this week:
A lot of people opt to use a packet sauce when making a stir-fry, but making your own sauce is much healthier as it will have less salt, sugar and fat. Including ingredients such as ginger in your sauce helps aid digestion and adds lots of flavour, as do other ingredients such as lemon juice, fresh herbs and spices. Remember that a stir-fry only needs to be lightly coated with the sauce and not drenched in it. Work in a hot pan, so that the ingredients continue to stir-fry and not simmer and only add a small amount of oil if it’s necessary. Ostrich meat is a lean and healthy protein alternative, and works well in stir-fries.

Stir-Fried Ostrich and Vegetables

  • 30 ml (2 tablespoons) avocado or olive oil
  • 10 ml (2 teaspoons honey
  • 10 ml (2 tablespoons) soy sauce
  • 15 ml (1 tablespoon) fresh ginger, grated
  • 500 g ostrich steak
  • 2 carrots, cut into thin strips
  • 250 g Portabellini or button mushrooms, sliced
  • 1 red pepper, seeded and sliced
  • 6 spring onions, sliced diagonally
  • 1 clove of garlic, thinly sliced
  • 200 g broccoli, cut in florets
  • 2 handfuls baby spinach
  • 50 g roasted cashew nuts or 45 ml (3 tablespoons) sesame seeds
  • Lemon juice, salt and pepper to taste
Read  Pan-seared tuna with lime pepper crust

Directions

  1. Mix the oil, honey, soy sauce and ginger together and season with lemon juice, salt and pepper. Pour marinade over steak and mix to coat the meat. Set aside and leave to marinate for 10-20 minutes
  2. Prepare all the vegetables before you start cooking
  3. Heat a thin layer of oil over a medium heat in a large pan and sear steak until golden brown on both sides, but not cooked through. Reduce the heat, add some of the marinade and cover with a lid. Simmer for 5-7 minutes or until cooked, but still juicy.
  4. Spoon meat out and cut into thin slices. Set aside.
  5. Heat a little extra oil, if necessary, in the same pan and fry carrots for a few minutes. Add mushrooms and fry until most of the liquid has evaporated.
  6. Add peppers, spring onions and garlic and fry for 2-3 minutes. Add broccoli and stir-fry until cooked, but still crispy and bright green.
  7. Stir in the spinach with the remaining marinade and the meat. Stir-fry for a few minutes until heated through and season to taste. Sprinkle with nuts and serve immediately.

Tips
1. Substitute ostrich steak with chicken if preferred, or for a vegetarian meal, add lentils or chickpeas with the spinach.
2. Use any variety of fresh vegetables such as green beans, mange tout, cauliflower and baby corn.

Serves 4

Recipe Author: Food Consultant, Heleen Meyer