Kerala Recipes
 
Kerala Mutton Stew  
   
Serves 6

Ingredients
Goat meat ( Mutton) or lamb  1 kilo Red onions 2
Green chilies 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 chilies(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

MACRONUTRIENTS MICRONUTRIENTS
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 chilies 3

Garlic 4
Cloves 12 Fennel ( Perumjeerakam )half
tablespoon
Black Pepper 10 whole Oil 2 Tablespoon
Cinnamon stick one inch Cardamon 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