June 7, 2022
Kangaroo kofta with warrigal greens, beetroot & feta
Kangaroo kofta with warrigal greens, beetroot & feta
INGREDIENTS
- 2 small beetroots, peeled, thinly sliced
- 1/3 cup (80ml) olive oil, plus extra to drizzle
- 1 small onion
- 600g kangaroo mince
- 1 tsp ground cumin
- 1 tsp ground coriander
- 2 tbs finely chopped mint
- 2 tsp dried native pepper-berry, ground
- 150g warrigal greens or baby spinach leaves
- 1 tsp whole black peppercorns, crushed
- 1/2 bunch each flat-leaf parsley and mint, leaves picked
- 100g full cream feta, crumbled
- Lemon wedges, to serve
METHOD
- Preheat oven to 180C. Place beetroot on a baking tray, brush with 2 tbs oil and season with salt. Bake, turning halfway, for 15 minutes or until just crisp.
- For the kofta, grate the onion and drain on paper towel to remove excess liquid. Combine the onion, kangaroo mince, cumin, coriander, mint and 1 tsp pepper-berry in a bowl, then season with salt. Use your hands to mix well. Roll heaped tablespoonful's of the mince into 12 even-sized logs, then flatten slightly, cover and chill for 30 minutes to firm up.
- Heat a chargrill or frypan over medium heat. Brush koftas with remaining 2 tbs oil and cook, turning, for 7 minutes until browned or cooked to your liking.
- Place the warrigal greens in a saucepan of simmering salted water and cook for 1 minute or until just wilted, then drain.
- Mix the black pepper with the remaining 1 tsp pepper-berry.
- For the salad, combine the warrigal greens, parsley and mint, and divide among 4 plates. Top with beetroot, feta and kofta, then sprinkle with pepper mixture, drizzle with extra oil and serve with lemon wedges.
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |