Ostrich Cottage Pie (4 portions)
A lean, protein-packed South African comfort classic! Tender lean ostrich mince simmered with brown lentils and veggies in a savoury herb gravy, topped with a fluffy, soufflé-style mash whipped with smooth cottage cheese and egg whites. Packing 45g of protein for around R40 per serving, it delivers pure comfort that protects your lean muscle without feeling heavy.
Ingredients
- 500 g Ostrich Mince
- ½ can Brown Lentils (approx. 200g), rinsed and drained (adds cheap, high-fibre protein)
- 1 medium brown onion, finely chopped
- 2 cloves garlic, minced
- 2 carrots, finely diced
- 1 cup frozen green peas and corn mix
- 1 cup chicken stock, 1 Ina Paarman's Chicken Stock Concentrate sachet mixed with 250ml boiling water
- 2 tbsp tomato paste
- 1 tsp dried thyme, or all-purpose braai seasoning
- 1 tbsp canola oil or avocado oil
- salt and black pepper, to taste
The Soufflé-Style Protein Mash Topping
- 500 g Boiling/Cooking Potatoes, peeled and chopped
- 250 g smooth low-fat cottage cheese, full tub
- 2 large egg whites, whisked until frothy (adds pure protein and makes the mash fluffy)
- 2 tbsp low-fat milk, only if needed to smooth out the texture
- 1 tbsp Salted butter
- pinch of salt and white pepper, to taste
Instructions
- Preheat your oven to 190°C.
- Place the peeled and chopped potatoes into a large pot of salted water. Bring to a boil and cook for 15 minutes, or until the potatoes are completely fork-tender. Drain well and return them to the warm pot.
- While the potatoes are boiling, heat the oil in a large, deep oven-safe skillet (or a regular pot) over medium-high heat.
- Add the chopped onion and minced garlic, sautéing for 3 to 4 minutes until soft and fragrant.
- Add the ostrich mince and diced carrots to the skillet. Use a wooden spoon to break up the mince as it cooks. Sauté for about 6 to 8 minutes until the mince is completely browned.
- Stir in the tomato paste and your seasoning (thyme or braai salt), cooking for 1 minute to release the flavours.
- Pour in the Ina Paarman chicken stock and add the drained brown lentils. Lower the heat to medium-low and let the mixture simmer gently for 8 to 10 minutes until the liquid reduces into a thick, glossy gravy.
- Stir in the frozen peas and corn during the last 2 minutes of simmering. Turn off the heat.
- Take your warm, drained potatoes and mash them roughly with the butter, salt, and white pepper.
- Stir in the full tub of cottage cheese and mash until thoroughly combined.
- Let the mash cool for 2 minutes (so you don't cook the eggs prematurely), then gently fold and whisk in the two whisked egg whites and milk until the topping is smooth, light, and fluffy.
- If your skillet isn't oven-safe, transfer the ostrich filling into a medium-sized baking dish (approx. 20 x 30cm).
- Spoon the high-protein mash evenly over the top of the mince. Use the back of a fork to create ridges across the surface - these ridges will catch the heat and turn crispy.
- Bake in the preheated oven for 30 to 35 minutes until the gravy bubbles up around the edges and the potato topping turns beautifully golden brown. Let it cool for 5 minutes before slicing.
Notes
GLP-1 Recipe Snapshot per serving (makes 4 large portions):
- 🔥 Calories: ~450 kcal
- 🍗 Protein: ~45g
- 🌾 Carbohydrates: ~42.7g
- 🥑 Fat: ~10.6g
- 🪙 Estimated cost per slice: ~R40**
