Kerala Mutton Stew
Serves 6
| Ingredients | |
|---|---|
| Goat meat (Mutton) or lamb 1 kilo | Red onions 2 |
| Green chillies 3 | Garlic 4 |
| Cloves 12 | Fennel (Perumjeerakam) half tablespoon |
| Black Pepper 10 whole | Oil 4 Tablespoon |
| Cinnamon stick one inch | Cardamon 4 |
| Curry leaves | Coconut milk 1 cup |
Method
- Soak the meat in lemon juice for half an hour. Wash the meat HALF.
- Cook in a pot with just enough water, a table spoon of vinegar, quarter spoon of ground black pepper, and curry leaves.
- In another pot stir fry the onions, curry leaves and garlic and green chillies (seeds removed) in heated vegetable oil for 5 minutes until the ingredients look translucent.
- Crush the rest of the spices and add, continue to stir fry. Next add the half cooked meat (but not the gravy).Add 2 cubed potatoes.
- Add water, just enough to cook the potatoes Cook until the potatoes and the half cooked meat is done. Add the meat gravy.
- Adjust vinegar and salt to your taste. Add one full cup of thick coconut milk. Heat, do not boil.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 374 | Carotene (µg) | 7.13 |
| Protein (g) | 36.67 | Vitamin C (mg) | 1.83 |
| Carbohydrate (g) | 5.15 | Mg (mg) | 10.55 |
| Fat (g) | 23.01 | Na (mg) | 0.67 |
| Fibre (g) | 0.39 | K (mg) | 21.2 |
| Minerals (g) | 2.17 | Mn (mg) | 0.15 |
| Calcium (mg) | 43.65 | Zn (mg) | 0.16 |
| Phosphorus (mg) | 361.5 | Cr (mg) | 0.003 |
| Iron (mg) | 0.66 | ||
Modification
Reduce oil.| Ingredients | |
|---|---|
| Goat meat (Mutton) or lamb (lean meat) 1 kilo | Red onions 2 |
| Green chillies 3 | Garlic 4 |
| Cloves 12 | Fennel (Perumjeerakam) half tablespoon |
| Black Pepper 10 whole | Oil 2 Tablespoon |
| Cinnamon stick one inch | Cardamom 4 |
| Curry leaves | Coconut milk 1 cup |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 329 |
| Protein (g) | 36.67 |
| Carbohydrate (g) | 5.15 |
| Fat (g) | 18.01 |
| Fibre (g) | 0.385 |
| Minerals (g) | 2.17 |