Kerala Recipes

Click to View Map 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