Pan Fried Ostrich Steak, Red Wine Jus and Sweet Potato Mash
From Delishably (Meat Dishes), "How to Cook Ostrich (with Recipes)", updated April 25, 2016, by Gordon Hamilton, who loves cooking and experimenting with food, particularly with unusual or underused ingredients. Ostriches are native to Central and Southern Africa, which perhaps explains why they are not traditionally eaten more often in the West. In modern times, however, ostrich farming around the world combined with vacuum packing techniques has allowed easy access to fresh ostrich meat for millions who never had the opportunity to taste and enjoy it before. It is a gamey meat, similar in many ways to venison, very low in fat and thus a healthier choice than the likes of beef. Nutrition Facts (serving size 100g): Calories 123, Calories from Fat 27, Fat 3 g (5%), Saturated fat 1 g (5%), Protein 22 g (44%), Cholesterol 80 mg (27%), Sodium 86 mg (4%). Percent Daily Values are based on a 2,000 calorie diet. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor evaluated by the U.S. FDA.
Nutrition
Ingredients
| 1 | large sweet potato (or as required), peeled and roughly chopped | |
| — | salt | |
| 6 ounce | 170 g | ostrich steak |
| — | vegetable oil for frying | |
| 0.5 | small red onion, peeled and sliced | |
| 1 | clove of garlic, peeled and crushed or grated | |
| 1 | small glass red wine | |
| 1 ounce (¼ stick) | butter, half for mash and half for jus | |
| 0.25 teaspoon | 1.3 ml | ground nutmeg |
| 2 | basil leaves, rolled and thinly sliced, to garnish |
Instructions
- Put the sweet potato pieces in to a pot with plenty of cold, slightly salted water. Bring to a simmer for around twenty minutes, or until just softened.
- When the sweet potatoes have been on for about fifteen minutes, pour a little oil in to a non-stick frying pan and bring up to a fairly high heat. Stir fry the onion briefly until just softened.
- Add the garlic to the pan, stir and lay in the ostrich steak, ensuring it is in direct and full contact with the surface of the pan. Fry the ostrich steak for one minute each side on a high heat.
- Lift the ostrich steak to a plate to rest and pour the red wine in to the frying pan. Bring to a simmer.
- Drain the sweet potatoes and return to the pot, leaving them to steam for two or three minutes, before adding half the butter and the nutmeg. Mash with a hand masher.
- When the red wine is reduced by about half, stir through the remaining butter to thicken the sauce.
- Plate the mashed sweet potatoes and flatten in to a bed for the ostrich.
- Cut the rested ostrich steak in half at an angle and arrange on the bed of mash. Carefully spoon on the red wine jus and garnish with the basil.