| Prep Time | 35 min |
| Cook Time | 40 min |
| Servings |
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Ingredients
- 100 g lean kangaroo mince
- 1/4 grated brown onion 25 grams
- 1/4 tsp ground cumin 0.25 grams
- 1/4 tsp ground coriander 0.25 grams
- 1/2 tbsp finely chopped mint leaves 2.5 grams
- 2 cups cauliflower 200 grams
- 2 tsp extra virgin olive oil 10 mls
- 1/2 tsp grated fresh ginger 2 grams
- 1/2 tsp curry powder 0.5 grams
- 1 tsp tomato paste 4 grams
- 100 g tinned tomatoes
- 2 tbsp reduced-fat Greek natural yoghurt 40 grams
- cooking oil spray
- 1/4 cup brown rice uncooked (40 grams)
Ingredients
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Instructions
- Prepare the kofta by combining the kangaroo mince, half of the grated onion (squeezed of any excess liquid), cumin, coriander and mint in a bowl. Use your hands to mix well.
- Roll heaped tablespoons of the mince mixture into 3 logs per serve. Then flatten slightly and insert a skewer ¾ of the way into the kofta. Cover and place in the fridge to chill for 30 minutes to firm up.
- Cook rice according to packet instructions. Preheat oven to 180C and prepare a baking tray with baking paper.
- Chop cauliflower into florets and toss with half the oil. Spread over the baking tray. Roast for 15 – 20 minutes or until tender. Set aside.
- To make the masala sauce, place a frypan over a medium heat, add remaining oil and cook remaining onion until softened, about 2-3 minutes. Add ginger, curry powder, and tomato paste, and cook for 1 minute. Add tinned tomatoes and simmer, covered, for 15 minutes. Then stir through yoghurt.
- Once kofta have firmed in the fridge, heat another frypan over a medium heat. Spray pan lightly with cooking oil and cook kofta, turning several times, for 7-10 minutes until browned and cooked through.
- Serve kofta with rice and roasted cauliflower covered with masala sauce.
Recipe Notes
442 calories per serve