Healthy Cottage Kangaroo Pie Recipe
Ingredients
- 2 sweet potatoes, peeled and diced
- 2 potatoes, peeled and diced
- 2 tbs skim milk powder
- 2 tbs canola oil
- 1000 g kangaroo mince
- 1 onion, diced
- 2 carrots, diced
- 3 stalks celery, diced
- 2 cups frozen peas
- 1 x 400 g can no-added-salt brown lentils, drained
- 1 tbs worcestershire sauce
- 1/2 cup water
- 2 tbs reduced-fat cheddar cheese, grated
Method
- Preheat oven to 180°C.
- Fill a large pot with water. Place sweet potato and white potato into water, bring to the boil and cook for 10-15 minutes until soft.
- Drain potatoes and mash together with skim milk powder.
- Heat oil in fry pan, place kangaroo mince into the pan and cook until browned.
- Add chopped vegetables, frozen peas, lentils, Worcestershire sauce and 1/2 cup of water. Cook for 15 minutes.
- Place mixture into a casserole dish.
- Spread mashed potato on top of mince mixture and smooth with spoon. Top with grated cheese. Bake for 45 minutes or until golden brown on top.
Recipe from More Deadly Tucker cookbook (2013), North Metropolitan Health Service © State of Western Australia, reproduced with permission.
Variation:
To make this recipe feed more people add extra diced seasonal vegetables or 1/2 cup of rolled oats (add extra water if you are including oats).
-
Place potato into water and bring to the boil. -
Drain potato and mash together with skim milk powder. -
Heat oil in fry pan and cook kangaroo mince until browned -
Add vegetables, lentils, Worcestershire sauce and water. -
Place mixture in casserole dish. -
Spread mashed potato on top of mince mixture and top with grated cheese.
Comment:
Use a gluten-free alternative to Worcestershire sauce to make this dish gluten-free.
Healthy tip!
Vegies are a great source of healthy nutrients. Try to include extra vegetables at lunch and dinner.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1415 kJ | 429 kJ |
| 338 Cal | 103 Cal | |
| Protein | 39.6 g | 12 g |
| Fat, total | 7.8 g | 2.4 g |
| — saturated | 1.5 g | 0.5 g |
| Carbohydrate | 23.3 g | 7.1 g |
| — sugars | 8.4 g | 2.6 g |
| Sodium | 264 mg | 80 mg |
| Fibre | 7.6 g | 2.3 g |
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