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Guinness and Kangaroo stew and Osso Bucco adaptation
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After a work trip to Ireland my husband came back raving about Guinness and Irish stew. Guinness is in our fridge most of the time now, and we came to wonder if we could make a variant on Irish stew with kangaroo meat. He cooked up a pot of this with a can of Guinness, some kangaroo steak and whatever vegetables were in our cupboard at the time, and it was an immediate hit. The next day I added parsley and lemon juice to give the leftover stew an osso bucco flavour and cooked up some rice to make the remainder go a little further, and tada! Two meals in one, both delicious. I hope that you enjoy this stew as much as we have!
- 500g kangaroo steak, (we get macro meats steak, a sustainably and ethically obtained meat in Australia)
- 2 carrots
- 1 parsnip
- 3/4 turnip or swede
- 1-2 potatoes
- 1 sweet potato
- 1/4 red cabbage, (to taste)
- 1/2 cup peas
- 1 brown onion
- 1/2 leek
- approx 1 cup stock or boiling water with salt and herbs
- 1 chilli, (to taste)
- 1/2 of a 1 pint can Guinness
- 1 400g can diced tomatoes, or 5-6 fresh tomatoes diced
- Chop the onion and leek and chilli to taste and dice the meat. Place the leek and onion in a saucepan with oil and cook gently until the onion is becoming translucent. Add the diced meat and continue cooking until just browned on the outside but not cooked through.
- Dice and add all vegetables except cabbage and peas, and stir through the meat and onion mixture. Put the lid on the saucepan and leave to steam for 1-2min or until the saucepan lid is foggy, stirring occasionally if likely to stick to the pan.
- Add tinned tomatoes. Then half-fill the tomato tin with boiling water or stock and add liquid to saucepan. If using water, add salt and herbs to taste. Stir through and allow to boil gently with the lid of for 15 min, stirring occasionally and adding liquid if sticking.
- Add 1/2 pint can of Guinness and stir through. Add peas. Continue boiling for 30 min.
- Test the harder vegetables such as potato to see if soft. When they are almost cooked, add the cabbage to taste and boil for a further 5 min.
- Serve in bowls with chopped parsley to garnish.
To make the osso bucco leftovers variation you will also need
- 1 lemon
- 3/4 cup chopped parsley
- 1 cup rice
Making the osso bucco variant
- Re-heat the stew in the pot on the stove, stirring continuously and adding liquid if needed
- Add juice of one lemon, grated rind of 1/2 the lemon and 1/2 of the parsley and stir
- Cook the rice either in a rice cooker or using the absorption method
- Place rice in bowls and spoon stew mixture on top
- Top with extra chopped parsley and a little extra grated lemon rind
What makes this stew a healthy option
Kangaroo is an extremely lean meat which offers high protein with barely any fat. At the same time it is a relatively sustainable meat in Australia since kangaroos are native and well-adapted to the dry climate (Wilson & Edwards, 2008). Kangaroos are not farmed but live normal free range lives and only a certain quota are taken for meat in order to maintain a sustainable population (for more information you can look at the Macro Meats website at http://gourmetgame.com.au/about/sustainability/). For these reasons kangaroo is one of very few types of meat we eat in our household. The remaining ingredients in the stew are all vegetables; the main component of any healthy and balanced diet and protective against heart disease and some cancers (Block, Patterson, & Subar, 1992; Ness & Powles, 1997), plus a small amount of olive oil (which has its own nutritional benefits, e.g., (Covas et al., 2006)) for cooking the meat and onion. In the osso bucco variation citrus (Parmar & Kar, 2008) is added with potential positive effects on blood sugar, and parsley, high in anti-oxidants (Stuttaford, 1995). When adding rice for the osso bucco the healthiest option is to choose a lower GI rice such as sushi rice or basmati.
Block, Gladys, Patterson, Blossom, & Subar, Amy. (1992). Fruit, vegetables, and cancer prevention: A review of the epidemiological evidence. Nutrition and Cancer, 18(1), 1-29. doi: 10.1080/01635589209514201
Covas, María-Isabel, Ruiz-Gutiérrez, Valentina, de la Torre, Rafael, Kafatos, Anthony, Lamuela-Raventós, Rosa M., Osada, Jesus, . . . Visioli, Francesco. (2006). Minor Components of Olive Oil: Evidence to Date of Health Benefits in Humans. Nutrition Reviews, 64, S20-S30. doi: 10.1111/j.1753-4887.2006.tb00260.x
Macro, Meats. (2014). Macro Meats. Retrieved 2nd October, 2014, from http://gourmetgame.com.au/
Ness, A R, & Powles, J W. (1997). Fruit and vegetables, and cardiovascular disease: a review. International Journal of Epidemiology, 26(1), 1-13. doi: 10.1093/ije/26.1.1
Parmar, Hamendra Singh, & Kar, Anand. (2008). Medicinal Values of Fruit Peels from Citrus sinensis, Punica granatum, and Musa paradisiaca with Respect to Alterations in Tissue Lipid Peroxidation and Serum Concentration of Glucose, Insulin, and Thyroid Hormones. Journal of Medicinal Food 11, 376-381. . doi: doi:10.1089/jmf.2006.010
Stuttaford, Thomas. (1995, 1995 Jul 27). Parsley praise;Medical Briefing;Body And Mind, The Times, p. 1. Retrieved from http://flinders-primo.hosted.exlibrisgroup.com/openurl/61FUL/FUL_SERVICES_PAGE??url_ver=Z39.88-2004&rft_val_fmt=info:ofi/fmt:kev:mtx:journal&genre=unknown&sid=ProQ:ProQ%3Anewsstand&atitle=Parsley+praise%3BMedical+Briefing%3BBody+And+Mind&title=The+Times&issn=01400460&date=1995-07-27&volume=&issue=&spage=1&au=Stuttaford%2C+Thomas&isbn=&jtitle=The+Times&btitle=&rft_id=info:eric/&rft_id=info:doi/
Wilson, George R., & Edwards, Melanie J. (2008). Native wildlife on rangelands to minimize methane and produce lower-emission meat: kangaroos versus livestock. Conservation Letters, 1(3), 119-128. doi: 10.1111/j.1755-263X.2008.00023.x