Kashmiri Recipes
 
Qalia (Mutton Ribs in thin Turmeric Gravy)  
   
Serves 6

Ingredients
1 kg meat (chops breast, with 2 ribs) 200 gm curd
1 tsp sonth powder (dried ginger powder) 1 tsp sugar
1 heaped tsp haldi powder
(turmeric)
4 pieces of laung(cloves)
250 gm ghee a bunch of hara dhania
(green corriander)
250 gm turnips or potatoes(peeled)
and cut in fours and salt to taste
1 tsp lal mirch powder
(red chillies powdered)
a pinch of hing(asifoetida) 2 inch piece ginger
2 tsp garam masala approximately 3 cups water

Method
Heat the ghee/oil in a heavy-bottomed degchi, add the hing, curd, loung, meat, salt, lal mirch, ground ginger and sonth.
Cover and allow to simmer on low heat till oil the water evaporates and a reddish sediment begins to appear.
Stir occasionally to prevent burning, Then put in two tablespoons of water and cover again. After a few moments, scrape the sediment with a spatula, turning the meat all the time. Repeat the process till the meat turns brown.
Then add water and cook for at least half on hour.
When the meat is well cooked, add the haldi and turn it a few times.
Add water and allow to simmer.
Put the sonf in a small muslin bog and place the bag in the vessel with the meat.
Add turnips or potatoes, Pour in thewater and cook till the meat is tender, Remove the muslin bag.
Then add garam masala and sugar, together with hara dhania. (The gravy should be thin, but not watery.)

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 760 Carotene  ( μg ) 286.0
Protein (g) 32.57 Vitamin C (mg) 7.42
Carbohydrate (g) 10.62 Mg  (mg) 19.25
Fat (g) 65.22 Na  (mg) 70.25
Fibre (g) 0.21 K  (mg) 596.25
Minerals (g) 2.7 Mn  (mg) 0.15
Calcium  (mg) 304.17 Zn  (mg) 0.25
Phosphorus  (mg) 298.67 Cr  (mg) 0.004
Iron  (mg) 4.49    

Modification
Choose lean meat like chicken, lean goat meat, beef muscle,
etc. Reduce the amount of ghee used.
Partially substitute ghee with oil
Use turnips instead of using potatoes


Ingredients
1 kg meat (chops breast, with 2 ribs) and 200 gm  Low fat curd
1 tsp sonth powder
(dried ginger powder)
 1 tsp sugar
1 heaped tsp haldi powder(turmeric) 4 pieces of laung(cloves)
60 gm ghee or a bunch of hara dhania
(green corriander)
250 gm turnips (peeled)and cut
in fours and salt to taste
1 tsp lal mirch powder
(red chillies powdered)
a pinch of hing(asifoetida) 2 inch piece ginger
2 tsp garam masala Approximately 3 cups water

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 320
Protein (g) 36.95
Carbohydrate (g) 3.8
Fat (g) 17.43
Fibre (g) 0.42
Minerals (g) 2.37