Ingredients
2 tbsps vegetable oil 2 onions, chopped finely
2 tomatoes, chopped finely 10 dried red chillies, deseeded
1 tsp cumin seeds 1 tbsp coriander seeds
1 tsp poppy seeds 2 cloves & 1" cinnamon
1" fresh ginger 2 cloves garlic
1 tbsp dessicated coconut 1 lb minced lamb or beef
a little hot water salt to taste
coriander leaves & fried cashew nuts

Method

  1. Heat the oil in a large pan or wok and fry the onions and tomatoes until the onions are soft and translucent.
  2. Meanwhile dry roast the dried chillies, whole spices, ginger, garlic and coconut and then blend to a paste.
  3. Reduce the heat under the onions, add the spice paste and fry until the oil separates.
  4. Add the minced meat and mix well, breaking up lumps.Add a little hot water and salt to taste.
  5. Cover and cook for 45-50 mins until the meat is done and there is a thick gravy.
  6. Garnish with coriander leaves and fried cashew nuts and serve with rice or chapatis.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 586 Carotene ( μg ) 136.51
Protein (g) 91.03 Vitamin C (mg) 2.75
Carbohydrate (g) 6.91 Mg (mg) 18.91
Fat (g) 21.57 Na (mg) 5.95
Fibre (g) 3.44 K (mg) 125.3
Minerals (g) 2.48 Mn (mg) 0.25
Calcium (mg) 130.85 Zn (mg) 0.38
Phosphorus (mg) 424.24 Cr (mg) 0.009
Iron (mg) 21.94

Modification

Choose using lean goat meat or beef muscle.
Ingredients
2 tbsps vegetable oil 2 onions, chopped finely
2 tomatoes, chopped finely 10 dried red chillies, deseeded
1 tsp cumin seeds 1 tbsp coriander seeds
1 tsp poppy seeds 2 cloves & 1" cinnamon
1" fresh ginger 2 cloves garlic
1 tbsp dessicated coconut 1 lb minced lamb or beef (Lean meat)
a little hot water salt to taste
coriander leaves & fried cashew nuts
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 253
Protein (g) 27.35
Carbohydrate (g) 6.68
Fat (g) 12.91
Fibre (g) 2.88
Minerals (g) 1.81