Kolhapuri Mutton Masala

Recipe:

Preparation time : 30 minutes; Cooking time:- 45 minutes.


Ingredients :-



  1. Veg.Oil 2 tbsp
  2. Mutton /Lamb 1 Lb(453.6 g)
  3. Cumin Seed 1 tsp
  4. Mustard Seed 1 tsp
  5. Salt 1 tsp
  6. Red Chilli Powder 1 tbsp
  7. Turmeric 1 tsp
  8. Garlic 6 clove
  9. Ginger 2 slices / 11 g
  10. Garam Masala 1 tsp
  11. Green Chilli 5 strips
  12. Asafoetida 1 pinch
  13. Coriander 0.25 cup / 4 g
  14. Dried Coconut 1 ounce / 28.35 g
  15. Onion 1 medium
  16. Tomato 1 small
  17. Sesame 1 tbsp
  18. Cinnamon 1 tsp
  19. Lemon Juice 1 slice
  20. Cloves, ground 1 tsp
  21. Water 3 cups


Cooking :-


  1. Take a pressure cooker and add 1 tsp of turmeric into mutton pieces and add required amount of water to cook mutton properly.Cook it in the pressure cooker on medium heat for 1 hour.
  2. To dry roast all the spices - take 1 tbsp oil in the pan, fry coconut, garlic, ginger and green chili till nicely brown.
  3. Once the roasted spices cool down, grind it to make a fine paste.(if needed you can add water)
  4. Take a pan and put 2 tbsp oil. Once the oil is heated, add cumin and mustard seeds fry until it will change color and you will get the aroma.
  5. Add onion to the pan, saute till its cooked and nicely browned.Add tomatoes and fry until tomatoes are cooked.
  6. Add ground paste of coconut, ginger, garlic and green chili and saute over medium heat.
  7. Reduce heat and add red chili powder 1tbsp, turmeric 1tsp, salt 1tsp, cinnamon powder 1tsp, clove powder 1 tsp, asafoetida 1 pinch. Mix it well and let it fragrant.Add lemon juice.Stir continuously to avoid burning.Cook on low-medium heat. Saute till oil separates on top.
  8. Add cooked mutton. Saute in high heat for 4-5 minutes.Reduce the heat, cook on low-medium heat for another 10 mins. Turn of the flame.
  9. Garnish with chopped coriander leaves.
  10. Serve this delicious dish with Bhakari, Chapati or Rice along with onion, tomato and cucumber salad.






Nutrient and Calorie count:


Cal
Carbohydrate
Fats
Proteins
Vitamins
Minerals
Veg oil 2 tbsp
240
-
27.2 g
-
-
-
Cumin seed
1 tsp
8
0.93 g
0.47 g
0.37 g
Vita a-1%
Calcium-2%
iron-8%
Mustard seed
1 tsp
15
1.15 g
0.95 g
0.82 g
-
Potassium -23 mg
calcium-2%
iron-2%
Salt 1 tsp
-
-
-
-
-
Sodium-2325 mg
Chili powder/Paprika 1 tbsp(6.8 g)
19
3.7 g
0.9 g
1g
Vita a- 66%
vita B6 - 5%
Sodium- 5 mg
potassium – 155 mg
calcium – 1%
magnesium- 3%
iron-7%
Turmeric
1 tsp(2.2 g)
8
1.43 g
0.22 g
0.17 g
Vita c-1%

Sodium -1mg
potassium -56 mg
iron – 5%
magnesium- 1%
Garlic 6 clove (18g)
26
6 g
-
1.2 g
Vita c- 8%
vita B6-10%
Sodium-4 mg
potassium- 72 mg
iron-2%
calcium-2%
Garam masala
1 tsp(5 g)
25
3 g
1 g
1 g
Vita A-2%

Sodium- 146 mg
calcium – 6%
iron-1%
Chili 5 strips
3
0.75 g
0.03 g
0.11 g
Vita a – 1%
vita c – 18%
Sodium – 1 mg
potassium – 23 mg
Coconut 1 ounce (28.35 g)
100
4.32 g
9.49 g
0.94 g
Vita c-2%
Sodium -6mg
potassium -101 mg
iron – 4%
Ginger  slices (11g)
9
2 g
0.1 g
0.2 g
Vita c-1%
Sodium-1mg
potassium -46 mg
magnesium-1%
Coriander/Cilantro
0.25 cup/4g
1
0.1 g
-
0.1 g
Vita a – 5%
vita c- 1%
Sodium – 2 mg
potassium – 21 mg
Onion 1 medium
46
11.12 g
0.09 g
1.01 g
Vita c-12%
Sodium-3 mg
potassium -158 mg
calcium2%
iron-1%
Tomato 1 small
16
3.57 g
0.18 g
0.8 g
Vita a – 15%
vita c – 19%
Sodium -5 mg
potassium – 216 mg
calcium – 1%
iron – 1%
Sesame 1 tbsp (9g)
52 cal
2.1 g
4.5 g
1.6 g
Vit B6-5%
Sodium -1 mg
potassium – 42 mg
calcium – 8%
iron – 7%
magnesium- 8%
Cinnamon 1 tsp (2.6 g)
6 cal
2.1 g
-
0.1 g
-
potassium – 11 mg
calcium – 2%
iron – 1%
Lemon juice 1 Slice (7g)
2
0.7 cal
-
0.1 g
Vit.C-6%

Potassium-10 mg
Cloves,ground 1tsp(2.1)
6 cal
1.4 g
0.3 g
0.1 g

Sodium -6 mg
potassium – 21 mg
calcium – 1%
iron – 1%
magnesium-1%
Lamb/Mutton 1 Lb(453.6 g)
1211 cal
-
98 g
77 g
Vit.B6-30%
vit.B12-180%
Sodium -263 mg
potassium – 1043 mg
calcium – 5%
iron – 39%
magnesium-25%
Water 3 cups(711g)
-
-
-
-
-
Sodium – 36 mg
Asafoetida 1 pinch (1mililiter)
4
1 g
-
-
-
-
 TOTAL
1797 cal






Dietary comments:


Based on a 2000 Calorie Diet. It Makes 3 Servings

Complete Recipe:- 1797 calories.
Per Serving:- 599 Calories.

Health Benefits of Mutton:-

  • Richest source of Vit.B complex group.
  • Reduces the risk of heart disease/stroke due to low potassium and sodium.
  • Useful for pregnant women as it prevents anemia due to containing a high amount of iron and Vit.B 12.
  • Selenium and chlorine in mutton which is beneficial to prevent cancer.
  • Rich in calcium, it provides nourishment to the bones, teeth and hair.

Best Time To Eat:-

Mutton takes 3 to 4 hours to digestion. So it is good to eat mutton for lunch.



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