Low Fat Curried Goat
Savor the rich and aromatic flavors of *Low Fat Curried Goat*, a lighter twist on a traditional favorite that doesn't skimp on taste. Made with tender lean goat meat marinated in creamy low-fat yogurt, this dish is infused with a vibrant blend of spices like curry powder, turmeric, cumin, and coriander for an unforgettable explosion of flavor. Simmered in a savory tomato and chicken broth base until perfectly tender, this heartwarming curry is as wholesome as it is satisfying. Featuring minimal oil and low-sodium ingredients, it’s a guilt-free delight that pairs beautifully with steamed rice or warm naan. Perfect for family meals or special occasions, this health-conscious take on curried goat is as nutritious as it is delicious.
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Recipe Information
Ingredients
- 2 pounds Lean goat meat, diced
- 1 cup Low-fat plain yogurt
- 1 tablespoon Olive oil
- 1 large Onion, finely chopped
- 4 Garlic cloves, minced
- 1 tablespoon Fresh ginger, minced
- 2 tablespoons Curry powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Tomato paste
- 2 cups Low-sodium chicken broth
- 0.25 cup Fresh cilantro, chopped
Instructions
In a large bowl, combine the diced goat meat and low-fat yogurt. Mix well to coat the meat evenly, then let it marinate in the refrigerator for at least 1 hour or overnight for better flavor.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes.
Add the minced garlic and ginger to the pot, and cook for an additional 1 minute, stirring frequently to avoid burning.
To the pot, add the curry powder, ground cumin, ground coriander, turmeric powder, cayenne pepper, salt, and black pepper. Stir the spices into the mixture until they are well combined and fragrant, about 1-2 minutes.
Add the marinated goat meat to the pot, along with any of the remaining yogurt marinade. Stir to combine and cook for about 5 minutes, allowing the meat to brown slightly.
Mix in the tomato paste, then pour in the low-sodium chicken broth. Stir well to combine, ensuring the goat is submerged in the liquid.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 1.5 hours or until the goat is tender and the flavors have melded together.
Check occasionally and stir to prevent sticking. Add a little water or broth if necessary, to maintain enough liquid in the pot.
Once cooked, taste the curry for seasoning and adjust with additional salt and pepper if needed.
Garnish with freshly chopped cilantro before serving. Enjoy this delicious low-fat curried goat over steamed rice or with warm naan bread.
Nutrition Facts
Calories |
294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 116 mg | 39% | |
| Sodium | 1217 mg | 53% | |
| Total Carbohydrate | 9.3 g | 3% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 4.8 g | ||
| Protein | 44.7 g | 89% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 123 mg | 9% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 876 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
