Kangaroo is a lean and more eco alternative to beef. This low-carb kangaroo pie is topped with cauliflower puree.
Kangaroo meat is tasty, healthy (low in fat, high in iron) and arguably more environmentally sustainable than our regular farmed fare.
If you’re wondering how to cook with it, it can simply be substituted for beef and lamb in most dishes.
As well as being a low-fat meat dish, this dish is also low carb, substituting the potato topping with pureed cauliflower, which tastes great.
- 500g kangaroo mince (or other mince of choice)
- 1 small onion, finely diced
- 1 carrot, finely diced
- 1 clove of garlic, minced
- 1 tsp. dried or fresh rosemary or thyme
- 2 tbsp. tomato paste
- 1 cup stock
- 1 tbsp. Worcestershire sauce
- 1 cup peas
- 250g mushrooms, chopped
- 500g cauliflower, chopped
- 2 tbsp. butter or olive oil
- 1 tbsp. milk or stock (optional if needed)
- salt and pepper to taste
- 1/2 cup grated cheese
- Boil or steam cauliflower until just tender.
- In a blender or with a handheld blender, puree cauliflower with some butter or oil, a little (drop of) milk and salt and pepper to taste. The cauli won’t have the same consistency as potato, so you won’t need much if any liquid, just enough to get it to blend.
- Meanwhile, heat a frypan over high heat and brown the mince, breaking up lumps. Remove from pan.
- Turn the heat down, add a little oil and sauté the onion and carrot until soft.
- Add the herbs, tomato paste and mushrooms and stir. Cook for a further minute or two.
- Return mince to pan and add the stock, Worcestershire sauce. Stir, bring to the boil and simmer for around 10 minutes until the liquid has reduced.
- Stir in the peas, and heat for a further couple of minutes. Taste and season.
- Pour the mince mixture into an oven-proof dish. Top with cauliflower puree, sprinkle over grated cheese and place under the grill (broiler) until golden and bubbling. Alternatively, cook in a moderately hot oven until golden.
Amount Per Serving: Calories: 356Total Fat: 18gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 100mgSodium: 396mgCarbohydrates: 15gFiber: 4gSugar: 7gProtein: 35g
Nutritional information is calculated automatically using the Nutritionix database. Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, serving size or the source of nutrition data. We strive to keep the information as accurate as possible but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.
Melissa Goodwin has been writing about frugal living for 10+ year but has been saving her pennies since she first got pocket money. Prior to writing about frugal living, Melissa worked as an accountant. As well as a diploma of accounting, Melissa has an honours degree in humanities including writing and research and she studied to be a teacher and loves sharing the things that she has learned and helping others to achieve their goals. She has been preparing all her life to write about frugal living skills.