Ostrich stew

A warming hearty stew is just the thing for icy cold evenings.

Serves 4
Nutritional content per serving:
1314kJ | 27g carbohydrate | 37g protein | 7g fat | 5g fibre

Ingredients:

5 ml ground coriander
10 ml ground cumin
80 ml cake flour
Salt and ground black pepper
500 g ostrich steak, cubed
15 ml olive or avocado oil
1 onion, chopped
1 celery stick, chopped
1 carrot, peeled and chopped
1 garlic clove, crushed
1x 400 g tin whole, peeled tomatoes
1x 400 g tin of white beans, drained
250 ml chicken stock
8 ml tomato paste
2 bay leaves
Handful of parsley, chopped

Instructions:

1. Mix half of the coriander and cumin with the flour. Season with salt and black pepper. Coat the ostrich cubes with the seasoned flour.
2. Heat the oil in a large saucepan over high heat. Shake off the excess flour and brown the meat in the oil. Keep aside.
3. Reduce the heat and sauté the onion, celery, carrot and garlic in the same saucepan until browned and soft.
4. Add the tomatoes, beans, stock, tomato paste and bay leaves, simmer for 15 minutes until warm. Add the ostrich and cook for 15 minutes.
5. Stir the parsley through and season to taste.