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Ингредиенты
- 1 kg Ostrich fillet
- 1 tsp each of Fennel, Cumin, Nigella seeds
- 1 Tbsp. Extra virgin olive oil
- 1/2 tsp black mustard seed
- 2 clv garlic, crushed Salt & freshly grnd black pepper
- 1 x onion, diced
- 2 x ripe tomatoes, diced
- 1 x red capsicum, diced
- 1 Tbsp. extra virgin olive oil
- 2 sm red chillies, diced
- 1 Tbsp. minced fresh basil
- 500 ml water Extra virgin olive oil for frying
- 500 gm Couscous
- 60 gm butter
Инструкции
- 1. Cut the ostrich fillet into 40 small pcs and lightly batten out. Season with spices and allow to stand for 15-30 minutes.
- 2. Combine tomatoes, extra virgin olive oil and basil and allow to stand. Heat the oil and saute/fry the garlic, onion, capsicum and chillies till softened.
- 3. Add in water and bring to the boil. Stir in Couscous and simmer for 2 minutes or possibly till swelled.
- 4. Add in butter and stir with a fork over low heat for 4 minutes or possibly till cooked through.
- 5. For each serving, heat oil in heavy based frying pan and quickly saute/fry 150 g spiced fillets till well browned on both sides.
- 6. Serve over Moroccan Couscous with tomato salsa.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 231g | |
| Recipe makes 10 servings | |
| Calories 386 | |
| Calories from Fat 99 | 26% |
| Total Fat 11.21g | 14% |
| Saturated Fat 4.7g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 93mg | 31% |
| Sodium 129mg | 5% |
| Potassium 454mg | 13% |
| Total Carbs 40.42g | 11% |
| Dietary Fiber 2.9g | 10% |
| Sugars 0.74g | 0% |
| Protein 28.83g | 46% |
