Healthy Teriyaki Roo Recipe
Ingredients
- 1 1/2 cups medium grain white rice
- 1 onion, thinly sliced
- 2 tsp fresh ginger, minced
- 400 g kangaroo sizzle steaks, cut into bite-sized pieces
- 1 cup cabbage, thinly sliced
- 2 cups broccoli, cut into small florets and stem thinly sliced
- 1 tbs cornflour
- 1/4 cup teriyaki sauce
- pepper, to taste
- 2 tsp oil
- spring onion (including green top), to serve, optional
- sesame seeds, to serve, optional
Method
- For speedy rice (or use your preferred method if you have more time):
Boil 3 cups water in the kettle. In a large microwave-proof dish mix the rice and boiling water. Cook, uncovered, on HIGH for 12 minutes, then cover with a plate or lid and let rest till ready to serve. - Slice up the onions, ginger, meat and vegetables.
- Add the cornflour to a small bowl, mix in ¼ cup water little by little until you have a smooth slurry. Add the teriyaki sauce and a good grind of pepper and mix.
- In a large wok or frypan that has a lid, heat up 1 tsp oil and fry the onions at a high heat for 1 minute. Add the ginger and cook for another 1 minute, stirring.
- Add the vegetables and a splash of water and cover with a lid for 2 minutes, until vegetables are just tender. Remove everything from wok and set aside.
- Add another teaspoon of oil to the same frying pan and cook meat on a high heat for 60 – 90 seconds, aiming to get a little browning on the meat. Set a timer so you don’t overcook as the kangaroo meat will get tough.
- Add the sauce mix to the pan and stir well. Once the sauce and meat are looking glossy (1-2 minutes maximum), turn off the heat, add the vegetables back to the pan and stir to coat with sauce.
- Serve with rice and garnish with spring onions and sesame seeds, if desired.
Variation:
- You can use beef “sizzle” or “minute” steaks or any mince (add a couple of extra minutes of cooking time) for this dish.
- Use whatever quick-cooking vegies you have available! Broccolini, snow peas, capsicum and Asian greens would all work well.
- This dish is gluten-free as long as the teriyaki sauce and cornflour are. Check the ingredients list.
Healthy tip!
Swap a large portion of meat for a smaller portion with extra vegetables.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1812 kJ | 473 kJ |
| 433 Cal | 113 Cal | |
| Protein | 33.2 g | 8.7 g |
| Fat, total | 4.8 g | 1.2 g |
| — saturated | 0.8 g | 0.2 g |
| Carbohydrate | 59.1 g | 15.4 g |
| — sugars | 6.5 g | 2.7 g |
| Sodium | 672 mg | 176 mg |
| Fibre | 7.6 g | 2 g |
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