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.
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Ingredients -
Utensils -
Put beef stock cubes in water and mix well. -
Place meat in a pot with the lid on, cook on medium heat until the meat is soft (about 45 minutes). -
Add potatoes, carrots, onions and pumpkin, tomato sauce, oyster sauce and beef stock, mix. Cover the meat with water. Simmer 10 – 15mins. -
Mix a little cornflour with water to a paste and add to pot. Cook until meat and vegies are tender.
Serving Suggestion: Serve with rice, pasta or bread
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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)
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brown the meat first or this tastes unpleasant with a washed out meat flavour
Em Moody
Posted on: 22 Apr 20
