Kashmiri Recipes
 
Roghan Josh (Mutton Curry)  
   
Serves 6

Ingredients
1 kg meat (preferably dast or front leg) 4 pieces of laung(cloves)
2 inch piece ginger (ground) 100 gm khoya(this is milk
coagulated with a cheese
like texture)
300 gm ghee a pinch of hing (asifoetida)
1 tsp sugar 25 gm badam(almonds)
(soaked and deskinned)
2 tsp garam masala 1 tsp sonth powder
275 gm curd 1 tsp lal mirch powder(red chilli)
a pinch of zafran(saffron) approximately 3 cups water
salt to taste 1 inch piece dalchini(cinnamon)
1 tsp keora water  

Method
Put the oil or ghee in a heavy-bottomed degchi and add the loung, hing, dalchini, the cut pieces of meat, 250 gm curd, ground ginger, lal mirch and sonth.
Cover and allow to simmer on low heat till all 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 this process till the meat turns reddish brown.
Then add sugar and the water and cook for at least half an hour.
When the meat becomes tender, add the garam masala and zafran (ground to a paste with some keora water) and cover for another ten minutes.
When the meat is nearly done, add the khoya (thinned with 25 gm of curd) and badam, ground to a paste.
Place the vessel on a slow fire and cook for a few minutes till the khoya turns red and there is a little gravy left.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 898 Carotene  ( μg ) 354.71
Protein (g) 36.49 Vitamin C  (mg) 1.46
Carbohydrate (g) 6.17 Mg  (mg) 22.29
Fat (g) 80.79 Na  (mg) 69.67
Fibre (g) 0.11 K  (mg) 509.58
Minerals (g) 3.34 Mn  (mg) 0.17
Calcium  (mg) 487.54 Zn  (mg) 0.18
Phosphorus  (mg) 416.21 Cr  (mg) 0.008
Iron  (mg) 4.53    

Modification
Choose to use lean meat like chicken, lean goat meat, beef muscle, etc.
Reduce the amount of ghee used.
Partially substitute ghee with oil


Ingredients
1 kg Lean meat (preferably dast or front leg) 4 pieces of laung(cloves)
2 inch piece ginger (ground) 100 gm khoya(this is milk
coagulated with a cheese
like texture)
60 gm ghee a pinch of hing (asifoetida)
1 tsp sugar 25 gm badam(almonds)
(soaked and deskinned)
2 tsp garam masala 1 tsp sonth powder
275 gm curd 1 tsp lal mirch
powder(red chilli)
a pinch of zafran(saffron) approximately 3 cups water
salt to taste 1 inch piece dalchini(cinnamon)
1 tsp keora water  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 411
Protein (g) 41.33
Carbohydrate (g) 6.17
Fat (g) 24.62
Fibre (g) 0.111
Minerals (g) 3.01