Ostrich and Vegetable Sosaties
Elevate your next barbecue with these vibrant and flavorful Ostrich and Vegetable Sosaties, a South African-inspired dish that combines tender ostrich fillet with an array of fresh veggies like bell peppers, zucchini, and red onion, all perfectly grilled on skewers. Marinated in a rich blend of soy sauce, balsamic vinegar, honey, and warm spices like paprika and cumin, these skewers offer a deliciously smoky-sweet flavor profile with a hint of tang. Quick to prepare and cook, this recipe is perfect for entertaining or a healthy weeknight dinner. Serve these juicy, char-kissed skewers with a side of rice, flatbread, or a fresh salad for a balanced, protein-packed meal that's as nutritious as it is delicious. Grilled perfection has never looked (or tasted) so good!
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Recipe Information
Ingredients
- 500 grams ostrich fillet
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium zucchini
- 1 large red onion
- 8 pieces wooden or metal skewers
- 60 ml soy sauce
- 2 tbsp balsamic vinegar
- 3 tbsp olive oil
- 2 tbsp honey
- 2 cloves garlic
- 1 tsp ground paprika
- 1 tsp ground cumin
- 0.5 tsp black pepper
- 0.5 tsp salt
Instructions
1. If using wooden skewers, soak them in water for at least 30 minutes to prevent burning during grilling.
2. Cut the ostrich fillet into bite-sized cubes, approximately 2-3 cm each. Set aside.
3. Wash and prepare the vegetables: slice the red and yellow bell peppers into large chunks, slice the zucchini into thick rounds, and cut the red onion into wedges that can easily be skewered.
4. In a bowl, mix together the soy sauce, balsamic vinegar, olive oil, honey, minced garlic, ground paprika, ground cumin, black pepper, and salt to create the marinade.
5. Reserve 2 tablespoons of the marinade for basting during grilling. Pour the remaining marinade over the ostrich cubes and vegetables in a large bowl or resealable plastic bag. Toss well to coat evenly, then cover and let marinate in the refrigerator for at least 1 hour, or up to overnight for more intense flavor.
6. Preheat a grill or grill pan over medium-high heat. Lightly oil the grill grates to prevent sticking.
7. Thread the marinated ostrich cubes and vegetables onto the skewers, alternating pieces of meat and vegetables for a vibrant and balanced look.
8. Grill the sosaties for 10-15 minutes, turning frequently and basting with the reserved marinade every few minutes, until the meat is cooked through but still tender, and the vegetables are lightly charred.
9. Remove the sosaties from the grill and let rest for a few minutes before serving.
10. Serve warm with a side of rice, flatbread, or a fresh salad for a complete, satisfying meal.
Nutrition Facts
Calories |
349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 75 mg | 25% | |
| Sodium | 919 mg | 40% | |
| Total Carbohydrate | 23.6 g | 9% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 16.6 g | ||
| Protein | 31.4 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 47 mg | 4% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 850 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
