Braised Mutton with Yogurt Recipe

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Braised Mutton with Yogurt Recipe

(Low Fat - Indian Recipe)

Ingredients: 

500 g lean mutton, cut into 3 cm cube

140 g (2) onions, sliced

60 g ginger, chopped

40 g garlic, chopped

40 g almonds, soak in hot water to remove the skin and blend with a little water to a fine paste

1125 ml (4 1/2 cups) water

150 g (1/2 cup) low fat yogurt, well beaten

20 g (2 tablespoons) vegetable oil

10 g (2 tablespoons) coriander (cilantro) leaves, chopped

Salt to taste

 

Blended with 1/2 cup of water:

10 g (2 tablespoons) chili powder

10 g (2 tablespoons) poppy seeds (kas-kas)

10 g (2 tablespoons) coriander (cilantro) powder

10 g (1 tablespoon) garam masala

 

Method:

Heat oil in a non-stick pan and saute onions, garlic and almonds until golden brown.  Add the blended spices and fry until aromatic.  Add in the meat and stir well for 5 minutes.  Add in the remaining water.  Mix well and cover the pot and cook over very slow fire for 40 minutes or until meat is tender and gravy is thick.  Lastly, add in the chopped coriander leaves and salt.  Mix well and remove from fire.  Add in the yogurt.  Serve with hot rice or chappatis or naan (Indian bread).

 

Nutrient Value Per Serving:

258 kcalories

13 g total fat

25 g protein

113 mg calcium

65 mg cholesterol

4.9 mg iron

 

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