Name: Bobotie
Prep time: 30 min
Cook time: 40 min
Total time: 70 min
Yield: 6
Ingredients: ⅓ slice White bread; ⅓ large Onions; 4g Butter; ⅓ cloves, minced Garlic; 1 steak Beef flank; ⅓ tbsp Tomato paste; ¹⁄₁₆ tbsp Tomato sauce; ½ cloves, minced Garlic; 2g Allspice; ⅛ oz Fruity Mango Chutney; 1 tbsp, crumbled Bay leaf; ³⁄₁₆ serving (2 tbsp) Caesar dressing; 50g Muscle milk; ⅓ extra large Egg

1 serving of bobotie contains 628 Calories. The macronutrient breakdown is 16% carbs, 40% fat, and 44% protein. This is a good source of protein (121% of your Daily Value), fiber (21% of your Daily Value), and potassium (30% of your Daily Value).

Makes: 6 servings
Prep Time: 30 minutes
Cook Time: 40 minutes

Ingredients

Original Recipe
Scaled to 1 serving

White bread
Commercially prepared (includes soft bread crumbs)

2 slice or 50g
Onions
Raw

2 large or 300g
Butter
Salted

25g
Garlic
Raw

2 cloves, minced or 6g
Beef flank
Steak, separable lean only, trimmed to 0" fat, all grades, raw

6 steak or 1.13kg
Tomato paste
Canned, without salt added

2 tbsp or 32g
Tomato sauce
Canned, with herbs and cheese

⅓ tbsp or 5g
Garlic
Raw

3 cloves, minced or 9g
Allspice
Spices, ground

10g
Fruity Mango Chutney
Graze

⅞ oz or 24g
Bay leaf
Spices

6 tbsp, crumbled or 11g
Caesar dressing
Salad dressing, regular

1 serving (2 tbsp) or 30g
Muscle milk
Protein powder, milk based, muscle milk

300g
Egg
Whole, fresh eggs

2 extra large or 112g

Amount Unit

Nutrition Facts

For 1 serving of bobotie (340g)

Nutrient	Value	%DV
Calories	628
Fats	28g	36%
Saturated fats	8g	40%
Trans fats	0.1g
Cholesterol	207mg	69%
Sodium	464mg	20%
Carbs	26g	9%
Net carbs	20g
Fiber	6g	21%
Sugar	6g
Protein	68g

Calcium	365mg	37%
Iron	9mg	114%
Potassium	1410mg	30%
Vitamin D	3μg	20%
Vitamins and Minerals
Alpha carotene	2μg
Beta carotene	55μg
Caffeine	0mg
Choline	274mg	50%
Copper	1mg	79%
Fluoride	5μg
Folate (B9)	157μg	39%
Lycopene	1534μg
Magnesium	160mg	38%
Manganese	0.3mg	15%
Niacin	18mg	114%
Pantothenic acid	4mg	88%
Phosphorus	775mg	111%
Retinol	433μg
Riboflavin (B2)	1mg	60%
Selenium	75μg	137%
Theobromine	0mg
Thiamine	1mg	45%
Vitamin A IU	1668IU
Vitamin A	444μg	49%
Vitamin B12	4μg	153%
Vitamin B6	2mg	139%
Vitamin C	22mg	25%
Vitamin D IU	118IU
Vitamin D2	0μg
Vitamin D3	3μg
Vitamin E	5mg	33%
Vitamin K	9μg	7%
Zinc	12mg	105%
Sugars
Sugar	6g
Sucrose	1g
Glucose	3g
Fructose	1g
Lactose	0g
Maltose	0.1g
Galactose	0g
Starch	3g
Fats
Saturated fats	8g	40%
Monounsaturated fats	12g
Polyunsaturated fats	4g
Trans fats	0.1g
Fatty Acids
Total omega 3	0g
Total omega 6	0.4g
Alpha Linolenic Acid (ALA)	0g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	3g
Arginine	3g
Aspartic acid	4g
Cystine	1g
Glutamic acid	7g
Glycine	3g
Histidine	1g
Hydroxyproline	0.4g
Isoleucine	2g
Leucine	3g
Lysine	4g
Methionine	1g
Phenylalanine	2g
Proline	2g
Serine	2g
Threonine	2g
Tryptophan	0.3g
Tyrosine	1g
Valine	2g