Bobotie Recipe

This recipe is a South African one and can be tweaked perfectly to become Dukan friendly.

There are a lot of ingredients but once you have them - the spices I mean - you can use them again to make more bobotie:-)

2 medium onions diced

3 cloves of garlic chopped

no fat spray

500 g lean mince meat

grated carrot/baby zucchini

Spray the pan with no fat spray and cook the mince until it is crumbly. use a fork to break up large bits. Add the onion and garlic and cook until it is soft. Add the carrot/zucchini(I use a bit of both as you are not supposed to eat too much carrot)

Add these spices:

2 t curry powder

1 t coriander

1/2 t ginger

1/2 t dried herbs

1 t turmeric

1/2 t cinnamon

1 t sweetener(I use Sweet n Low)

pinch of red chilli

Cook for a short while to develop all flavours.

Season with:

1 t salt(i usually don't put that much in)

1/4 t black pepper

1 T wine vinegar

2 T Oat bran(the recipe calls for bread soaked in water, Oat bran works well and I add a bit of water as the bran soaks up all the liquid)

Spread the mixture into a flat oven proof dish and put a bay leaf or 2 on top. At this point, if I have made extra I usually freeze it.

If you want to eat it then you need to make the final bit - the egg sauce to go over the top before you bake it in the oven.

1/2 cup of zero fat yoghurt

1/2 cup of skim milk

1/2 t salt - again I usually don't include this

pinch of pepper

2 eggs

Beat all the above together and pour it over the bobotie/mince mixture in the dish. bake uncovered at 190 degrees/375 F for 35 minutes until the topping is firm and golden brown.

This is delicious and for others who are not on Dukan you would serve it with yellow rice/chutney/sliced banana/coconut.

Make a tomato and onion sambal/salad with some vinegar and Dukaners can have that too

This is yummo and really filling. Plus the whole family or guests can eat this modified Dukan bobotie and enjoy it as well. You can tweak the spices. My kids find even this too spicy - so they normally eat rice and veg when I make this! the combination of mince and egg may sound weird but I have not met a single person who after trying this did not really enjoy it.

Enjoy!!!