Try This Stir-Braai Recipe!


Women's Health |

Forget the boerie roll. A braai is a great opportunity for a sumptuous spread of healthy fare. Here’s our pick from chef Reuben Riffel’s new book.

What You Need

2 red peppers
1 yellow pepper
1 orange pepper
2 red onions
8 pattypans
4 courgettes
3 Habanero chillies
1 bunch asparagus
1 punnet broccolini
1 knob ginger
600g rump
2 tsp sea salt
2 tsp freshly ground black pepper
¼ cup canola oil
¼ cup sweet chilli sauce
¼ cup oyster sauce
1 fresh green chilli, chopped
6 garlic cloves, sliced
½ bunch flat-leaf parsley
2 tsp sesame oil
2 tsp sesame seeds

Stir-braai2

Method

1/ Over medium-high heat, grill the peppers, onions, pattypans, courgettes, Habaneros, asparagus, broccolini and ginger until black on the outside. Remove from the heat. Place the peppers and Habaneros in a bowl of water, peel off their skins and remove the seeds.
2/ To cook the rump, season evenly with salt and pepper. Rub with canola oil and sear over medium-high heat. Baste with sweet chilli and oyster sauce and cook until rare. Remove from the heat and leave to rest for 10 minutes.
3/ Slice the rump into five millimetre- thin pieces. Chop the veg roughly. Finely chop the grilled ginger.
4/ Finely chop the green chilli, garlic and parsley. Combine half the mixture with the veg and ginger. Mix in the sesame oil and
seeds, then add the meat.
5/ Serve on a platter and top with the other half of the parsley and chilli mix.

Serves 4. Per serving: 3 574kJ, 34g fat (7g sat), 55g carbs, 9g fibre, 23g sugars, 51g protein, 1 643mg sodium (Tip: go easy on the oyster sauce to cut sodium)

READ MORE ON: Dinner Ideas High-Protein Dishes Lunch Ideas Main Dishes Nutrition Recipes