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Kangaroo on Mash with Cranberry Glaze

 Kangaroo on Mash with Cranberry Glaze

Ingredients

500g kangaroo fillet
1 tablespoon finely cracked black pepper
canola cooking spray
250ml red wine
1/2 cup dried cranberries
3 tablespoons cranberry jelly
2 tablespoons balsamic vinegar
50g watercress

Mashed potato

500g potatoes for mashing
(eg desiree or pontiac)
2 cloves garlic, crushed
60ml reduced fat evaporated milk
2 teaspoons extra virgin olive oil
brussels sprouts to serve

 

Method

1. Preheat the oven to 200°C. Trim the kangaroo fillet of any excess fat or sinew. Roll the fillet in pepper, pressing firmly to coat evenly.

2. Spray a large non stick fry pan with canola spray and heat until hot. Add the kangaroo and brown all over. Transfer to a baking dish and roast for 20 minutes for medium rare. Remove, transfer to a tray and allow to stand for 10 minutes.

3. Add the red wine to the baking dish, stirring to release any juices that may be stuck to the bottom. Boil until reduced by half. Add the cranberries, cranberry jelly and balsamic vinegar and simmer for 10 minutes or until the sauce is thick enough to coat the back of a spoon.

4. To make the mashed potato, cook the peeled potatoes in water until tender, drain and return to the pot with garlic, milk and oil. Cook over a low heat until hot then remove and coarsely mash.

5. Serve the sliced kangaroo fillet on top of the potato, topped with cranberry glaze and watercress. Serve brussels sprouts on the side.

 

Nutrients Per Serve

Energy 725kJ (173cal)
Total Fat 3.0g
Saturated Fat 0.6g
Monounsaturated Fat 1.8g
Polyunsaturated Fat 0.3g
Protein 5.3g
Carbohydrate 20.0g
Fibre 3.2g
Sodium 66mg
Cholesterol 59mg
Serves 4
Preparation Time 20 mins
Cooking Time 30 mins

This recipe is kindly provided by the Heart Foundation and can be found in the Deliciously Healthy Cookbook.

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