Monday Night. It’s just about as far away from the weekend as you can get and after a days work, we’re usually relieved it’s over. In this state of exasperation it’s tempting to order take out. But I say no! You can do better than some sweaty $4.95 pizza! With a little bit of weekend preparation I can help you prepare healthy meals for Monday night, or any other night of the week for that matter. I love cooking, and in cooperation with Amy, I will be writing occasional Man Chef Mondays.
To kick things off, I’ve prepared some succulent Red Wine Kangaroo Steaks and accompanying spiced stir-fry vegetables. I know that some people don’t have the greatest opinion of Kangaroo as a red meat, but here are the health benefits of kangaroo meat:
- It is open range meat! Kangaroos are not farmed (this means no antibiotics or added growth chemicals).
- Source of high quality protein.
- Less that 2% fat (if you’ve seen these lean mean fighting machines get in a brawl you will understand why they are practically fat free!).
- High in other essential minerals, vitamins and omega-3.
My friends and I once fed BBQ Kangaroo steaks to a group of French military exchange officers, who were less than impressed when they realised. They originally believed it was beef….whoops. But they eat horse, so we weren’t too upset.
- FOR THE STIR-FRY:
- 400 g of Jap Pumpkin, diced into 2cm square pieces
- 350 g Carrots, sliced
- 250 g Green Beans, ends removed
- 1 Whole Eggplant (750 g), sliced
- 3 Sticks of Celery, diced
- 1 Red, 1 Green Capsicum, sliced
- 50 ml Soy Sauce
- 100 ml Hoi Sin Sauce
- Salt and Pepper to taste
- 2 Tablespoons of Extra Virgin Olive Oil
- FOR THE STEAK:
- 400 g of Kangaroo Steak (NB: will need to be marinated for 2 hrs - see below)
- 100 ml Shiraz (I recommend usually a good wine opposed to a cooking red wine. We used a Granite Ridge Estate 2009 Shiraz, and it did the trick:)
- 2 Cloves of garlic
- 1 Lemon (squeezed)
- 1 Tablespoon of Extra Virgin Olive Oil
- 2 Tablespoons of Balsamic Vinegar
- Cracked pepper
- Sea Salt
- FOR THE STIR-FRY:
- Place diced pumpkin and carrots in a microwave container with 1 cm of water in the microwave for 6 minutes.
- Heat wok on medium heat with 2 tablespoons of olive oil. Add all stir-fry ingredients and stir fry for 30 mins or until pumpkin/carrot can be easily pierced with a skewer. Ensure that you continue to stir the ingredients as the eggplant and mushrooms have tendency to burn if left unattended.
- FOR THE STEAK:
- With a med/large bowl, combine the Shiraz, the juice of 1 lemon, 6 turns of pepper, 3 turns of salt, the olive oil and the balsamic vinegar with 2 cloves of crushed garlic with the steaks and refrigerate in a covered bowl for 2 hours, or no less than 30 mins. It sounds like a long time I know, but don’t get lazy on me, it will be worth it!
- Once marinated, placed on a chopping board and slice into 2 cm wide pieces, length is irrelevant.
- BBQ for desired time based on preference. We recommend medium rare, as this will maximise the flavours, particularly the red wine/black pepper combination.
If you cook any of our recipes please tag @eatprayworkout on Facebook or instagram so we can see your creations! If you want to follow me on intstagram I’m @_reis_, I would love to meet you! Hope you made it through your Monday.
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