CHEF KABELO’S Pilchard & Broccoli Bake
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Cooking Time
50 Minutes

Serves Icon



  • Lucky Star Pilchards in Tomato Sauce 1 can (400 g)
  • Broccoli florets 2 cups (500 ml)
  • Cooked rice 3 cups (750 ml)
  • Butter 3 Tbsp (45 ml)
  • Cheddar cheese, grated 2 cups (500 ml)
  • Medium onion, finely chopped 1
  • Garlic cloves, crushed 2
  • Cake wheat flour 3 Tbsp (45 ml)
  • Milk 2 cups (500 ml)
  • Salt and pepper to taste


  1. Preheat the oven to 200°C and grease a casserole dish.
  2. Remove the Lucky Star Pilchards from the can, reserving the tomato sauce.
  3. Debone and flake. *Chef’s Tip: This is an optional step as the bones are safe to eat.
  4. Roughly chop the broccoli florets into smaller, bite-sized pieces.
  5. Combine the broccoli, cooked rice, about 3⁄4 of the grated cheese, the flaked Lucky Star Pilchards and the reserved sauce from the Lucky Star can in a large bowl.
  6. Melt the butter in a small saucepan over medium-low heat.
  7. Fry the onion and garlic until the onions are soft and transparent, about 2 - 3 minutes.
  8. Add the flour and stir until a paste forms. Continue to stir and cook the paste for about 2 minutes.
  9. Slowly whisk the milk into the butter and flour mixture.
  10. Turn the heat up to medium. Continue to whisk the mixture as it heats, allowing it to reach a simmer, at which point it will thicken.
  11. Remove the sauce from the heat. Season with salt and pepper.
  12. Spoon the rice mixture into the casserole dish. Pour the creamy sauce over the rice and smooth it out.
  13. Top with the remaining grated cheese. Bake for 35 - 40 minutes, or until the cheese melts and turns golden.
  14. Serve with a fresh green salad and enjoy.


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