‘ROO BALLS WITH RAGU

Kangaroo balls

Feeling a bit lacklustre & realizing my iron levels needed a boost, this was my go-to recipe to pep things up again. Nourishing and full of flavour, this dish is an easy standby that can be made ahead and freezes well too. Give kangaroo a go if you can lay your Antipodean paws on some, otherwise beef or lamb would work well too.

‘ROO BALLS WITH RAGU

'Roo Balls with Ragu (Printable Version).pdf

Prep: 15 minutes
Cooking time: 20-25 minutes, ‘roo balls, 30mins, ragu (multi-skilltastic when done together)
Yield: 15 small meatballs

INGREDIENTS


‘Roo Balls:
500g kangaroo mince
¼ chopped onion
2 garlic cloves, diced
2 tablespoon continental parsley, chopped
¼ cup Parmesan, grated
1 tablespoon tomato paste
2 tablespoons flour
1 egg, beaten
salt & pepper, to taste
cooking spray

 

Tomato Ragu :
2 x 400g tins of chopped tomatoes
2 x celery sticks, chopped
2 x carrots, chopped
2 x onions, finely chopped
1 x bay leaf
handful of basil leaves (optional)
1 glass of water
2 tablespoons tomato paste
2 tablespoons olive oil
salt & pepper, to taste

‘ROO BALLS ASSEMBLAGE

1. Put kangaroo in a bowl with onion, garlic, parsley, cheese, flour, tomato paste, egg, salt & pepper & mix to combine. Roll mixture into small meatballs. Chill.

2. Lightly spray a large skillet or pan with cooking spray. Over medium-high heat, sauté meatballs until browned on all sides (about 5 minutes).

3. Add ragu sauce and simmer until sauce thickens & meatballs are completely cooked (about 15-20 minutes).

 

RAGU SAUCE PREPARATION

1. Finely chop celery, carrots & onions. Heat olive oil gently in a saucepan & fry them until softened & golden brown.

2. Add the tomatoes, bay leaf, basil, tomato paste, water, salt & pepper.

3. Stir well, cover & simmer on a low heat for 30 mins. Remove bay leaf & either keep sauce chunky or blend until smooth.




Roo balls Spotlight ingredient: Kangaroo 

With similar protein & zinc levels to other meats, kangaroo really bounces out from the crowd by boasting higher iron levels, twice as much B12 plus it is extremely low in fat, particularly saturated fat. Bingo! Track some down for a great lean, mean, protein alternative.

 

Photo credits: James Brickwood, Dream Stop

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