Healthy 'Roo'-Soni Salad Recipe
Ingredients
- olive or canola oil spray
- 250 g punnet cherry tomatoes, halved
- 2 red capsicums, seeded and cut into 2-3cm pieces
- 500 mL salt-reduced chicken stock
- 1 large red onion, diced
- 1 cup risoni (rice-shaped pasta)
- 2 cloves garlic, crushed
- pepper
- 2 tsp paprika
- 2 tsp ground cumin
- 1 tsp cayenne pepper
- 400 g kangaroo meat
- 1 Lebanese cucumber, cut into 1cm dice
- 150 g rocket or baby spinach
Method
- Preheat oven to 220ºC (200 ºC fan forced).
- Place tomatoes and capsicum in a single layer on an oven tray lined with non-stick baking paper, roast for 20 - 25 minutes and set aside.
- Heat chicken stock in a covered, medium-sized saucepan.
- Spray a large non-stick frypan with oil and place on high heat; cook onion for 3 minutes until softened, stirring often. Add garlic, risoni and pepper and cook for 1 minute.
- Pour risoni mixture into hot stock, stir well and simmer, covered for 15 minutes or until all liquid is absorbed and pasta is tender. Remove from heat to cool thoroughly; stir through cucumber and rocket just prior to serving.
- Preheat chargrill or barbeque grill. Place paprika, cumin, and cayenne into a zip-lock bag and shake to combine. Add kangaroo pieces to the bag, turning to coat each side in spice mix. Cook kangaroo on hot grill on one side for 3-4 minutes until juices are visible on the meat surface. Turn and repeat on remaining sides until cooked medium or to your liking. Remove to a plate, cover and allow meat to rest for 5 minutes before slicing thinly.
- To serve, divide risoni salad between plates and top with kangaroo slices, roasted tomato and capsicum. Serve immediately.
Variation:
Replace kangaroo with lean beef steak. Use rice or quinoa instead of pasta if you want this dish to be gluten-free.
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 | 1046 kJ | 233 kJ |
| 250 Cal | 56 Cal | |
| Protein | 27 g | 6 g |
| Fat, total | 4 g | 0.8 g |
| — saturated | 0.6 g | 0.1 g |
| Carbohydrate | 25 g | 5 g |
| — sugars | 6 g | 1 g |
| Sodium | 377 mg | 84 mg |
| Fibre | 5 g | 1 g |
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Comments (1)
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I used lean beef instead of kangaroo but otherwise stuck pretty much to the recipe. The whole family loved it.
Anonymous
Posted on: 12 Feb 14
