DONE Kangaroo Kofta With Cauliflower & Masala Sauce
Servings Prep Time
1 35min
Cook Time
40min
Servings Prep Time
1 35min
Cook Time
40min
Ingredients
  • 100g lean kangaroo mince
  • 1/4 grated brown onion25 grams
  • 1/4tsp ground cumin0.25 grams
  • 1/4tsp ground coriander0.25 grams
  • 1/2tbsp finely chopped mint leaves2.5 grams
  • 2cups cauliflower200 grams
  • 2tsp extra virgin olive oil10 mls
  • 1/2tsp grated fresh ginger2 grams
  • 1/2tsp curry powder0.5 grams
  • 1tsp tomato paste4 grams
  • 100g tinned tomatoes
  • 2tbsp reduced-fat Greek natural yoghurt40 grams
  • cooking oil spray
  • 1/4cup brown riceuncooked (40 grams)
Instructions
  1. 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.
  2. 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.
  3. Cook rice according to packet instructions. Preheat oven to 180C and prepare a baking tray with baking paper.
  4. 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.
  5. 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.
  6. 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.
  7. Serve kofta with rice and roasted cauliflower covered with masala sauce.
Recipe Notes

442 calories per serve

Print Recipe
DONE Kangaroo Kofta With Cauliflower & Masala Sauce
Kangaroo Kofta With Cauliflower & Masala Sauce
Votes: 0
Rating: 0
You:
Rate this recipe!
Course Main Dish
Prep Time 35 min
Cook Time 40 min
Servings
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)
Course Main Dish
Prep Time 35 min
Cook Time 40 min
Servings
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)
Kangaroo Kofta With Cauliflower & Masala Sauce
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. 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.
  2. 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.
  3. Cook rice according to packet instructions. Preheat oven to 180C and prepare a baking tray with baking paper.
  4. 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.
  5. 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.
  6. 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.
  7. Serve kofta with rice and roasted cauliflower covered with masala sauce.
Recipe Notes

442 calories per serve