Bobotie for Banters
I bought a packet of psyllium husks recently and it was just sitting there on the shelf for about a month, before I decided to tackle the strange ingredient and to see what it is like. Because I like to know what I am eating, I first of all googled Wikipedia to read more about it. According to Wikipedia, psyllium seed husks are portions of the plant Planago ovate, a native of India and Pakistan. It is indigestible and it is a source of soluble dietary fiber. Some recent research has shown they may be effective in lowering cholesterol and controlling certain types of diabetes. Other uses include gluten-free baking, where ground psyllium seed husks bind moisture and help make breads less crumbly.
The U.S. Food and Drug Administration (FDA) has established a tangible benefit of psyllium seed husk intake and a decreased risk of coronary heart disease (CHD). Psyllium’s soluble fiber thus has the potential to decrease the risk of CHD.
But, it comes with a warning: Taking this product without adequate fluid may cause it to swell and block your throat or esophagus and may cause choking. Do not take this product if you have difficulty in swallowing.
Now, let us make bobotie:
Ingredients:
A splash of olive oil
1 large onion, chopped
1 packet of minced meat (about 500g)
4 tbsp psyllium husks
1 teaspoon apricot jam
1 tablespoon chutney
10 ml curry powder
5 ml turmeric powder
5 ml ground cumin
1 teaspoon salt
5 ml ground ginger
Ground black pepper
1 large egg
175ml milk
2 bay leaves
Method
Preheat the oven to 180 degrees C. Lightly grease a medium baking dish. Heat the oil in a pan and cook the onion until soft.
Add the curry; turmeric, cumin and ginger and stir for a minute. Add the minced meat and cook until brown. Season with salt and black pepper. Stir in the chutney and apricot jam. (If you like raisins, you could add a few at this stage.) Add the psyllium husks and let the mixture stand for ten minutes to thicken. Pour the mixture into the prepared baking dish. Whisk together the milk, egg and a pinch of salt. Place the bay leaves on top of the meat. Pour the milk mixture over the top of the dish. Bake for about one hour or until set. Serve with vegetables. Happy banting!
A really simple and easy dish to prepare. The end result very tasty. A great convenience meal !!