“Boerewors” Bolognaise (4 portions)
This recipe captures the beloved, coriander-and-clove spiced flavour of South African boerewors but swaps the heavy fats for extra-lean beef mince.
Ingredients
- 500 g extra-lean beef mince
- 1 ½ tbsp Boerewors spice blend, or a mix of ground coriander, cloves, black pepper, and nutmeg
- 1 red onion, finely chopped
- 2 cloves garlic, finely chopped
- 1 green pepper, chopped
- 1 red pepper, chopped
- 2 carrots, grated
- 125 ml basil leaves (½ cup), roughly chopped
- 5 ml Robertsons oregano, 1 tbsp
- 5 ml Robertsons chilli flakes, 1 tbsp
- 250 ml water, 1 cup
- 48 g Knorr Tomato Base Dry Cook-In-Sauce, 1 packet
- Cooking spray
Instructions
- Prep the Meat: In a small bowl, thoroughly mix the extra-lean beef mince with your boerewors spice blend until the spices are evenly distributed.
- Sauté the Veggies: Lightly coat a medium non-stick frying pan with cooking spray over medium heat. Sauté the chopped onion, garlic, green pepper, and red pepper for 4 to 5 minutes until soft.
- Brown the Mince: Add the spiced mince to the pan. Use a wooden spoon to break it apart into fine pieces. Cook for about 5 minutes until completely browned.
- Add the Carrots & Spices: Stir in the grated carrot, dried oregano, and chilli flakes. Cook for another 2 minutes.
- Simmer the Tomato Base: In a measuring jug, whisk the packet of Knorr Tomato Base Cook-In-Sauce into 250 ml of water. Pour it directly into the pan. Stir well and bring to a gentle simmer.
- Thicken and Finish: Reduce the heat to low, cover the pan, and let it simmer for 10 minutes until the veggies are tender and the sauce has thickened nicely. Stir in the fresh basil just before serving.
Notes
GLP-1 Recipe Snapshot per serving (1 portion):
- 🔥Calories: ~245 kcal
- 🍗 Protein: ~31g
- 🌾 Carbohydrates: 14.5g
- 🥑 Fat: ~6.5g
- 🪙 Estimated Cost: ~R28.60 per serving **
