Healthy Kangaroo Stew Recipe
Ingredients
- 600 g kangaroo meat, diced
- 3 potatoes, diced
- 1 1/2 large onions, diced
- 3 carrots, diced
- 1/2 pumpkin, diced
- 2 cloves garlic, crushed
- 3 tbs oyster sauce
- 3 tbs salt-reduced tomato sauce
- 3 beef stock cubes
- 3 1/2 cups water
- cornflour, to thicken
Method
- Put beef stock cubes in water and mix well.
- Put the roo pieces in a pot with the lid on, cook in own juices on moderate heat until the meat is soft (about 45 minutes).
- Add potatoes, carrots, onions and pumpkin. Add tomato sauce, oyster sauce and beef stock. Mix together and add enough water to cover the meat. Simmer for 10 – 15 minutes.
- Mix a little cornflour with water to a paste and add to pot. Cook for a further 10 – 15 minutes. Continue cooking until meat and vegies are tender.
Recipe from Deadly Tucker cookbook (Aboriginal & Torres Strait Islander-FOODcents manual, 2006), North Metropolitan Health Service, Department of Health WA, reproduced with permission.
Serving Suggestion: Serve with rice, pasta or bread
Healthy tip!
To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.
Nutrition Information
per serving | per 100g | |
---|---|---|
Energy | 1842 kJ | 255 kJ |
440 Cal | 61 Cal | |
Protein | 44.5 g | 6.2 g |
Fat, total | 3.8 g | 0.5 g |
— saturated | 1 g | 0.1 g |
Carbohydrate | 50.4 g | 7 g |
— sugars | 30.1 g | 4.2 g |
Sodium | 1568.7 mg | 217.8 mg |
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Comments (1)
-
brown the meat first or this tastes unpleasant with a washed out meat flavour
Em Moody
Posted on: 22 Apr 20