Low Fat Spicy Mutton Fry
Indulge in the bold flavors of this Low Fat Spicy Mutton Fry, a healthier twist on a classic favorite! Featuring lean boneless mutton cuts marinated in low-fat yogurt and a medley of aromatic spices like garam masala, turmeric, and fiery red chili powder, this dish is packed with robust taste without the guilt. Slowly cooked with caramelized onions, ripe tomatoes, and fresh curry leaves, the mutton becomes tender and perfectly infused with mouthwatering spices. A final pan-fry brings out a tantalizing golden-brown finish, making it irresistibly delicious. Ready in just over an hour, this protein-rich dish is ideal for pairing with steamed rice, roti, or as the centerpiece of a low-carb meal. Perfect for health-conscious foodies, this recipe delivers spicy satisfaction in every bite!
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Recipe Information
Ingredients
- 500 grams Boneless mutton (lean cuts)
- 100 grams Low-fat plain yogurt
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Red chili powder
- 1.5 teaspoons Coriander powder
- 1 teaspoons Garam masala
- 1 tablespoons Ginger-garlic paste
- 2 pieces Green chilies (slit)
- 10 leaves Curry leaves
- 0.5 teaspoons Mustard seeds
- 0.5 teaspoons Cumin seeds
- 2 medium Onions (thinly sliced)
- 1 large Tomatoes (chopped)
- 0.5 teaspoons Salt
- 2 tablespoons Fresh coriander leaves (chopped)
- 1 tablespoons Oil (preferably olive oil or any neutral low-fat oil)
- 250 ml Water
Instructions
Clean and trim any visible fat from the mutton pieces to ensure lean meat.
In a bowl, marinate the mutton with yogurt, turmeric powder, red chili powder, coriander powder, garam masala, ginger-garlic paste, and salt. Mix well to coat the mutton evenly. Set aside for 30 minutes (or longer for deeper flavor).
Heat 1 tablespoon of oil in a non-stick pan or deep skillet over medium heat. Add mustard seeds and cumin seeds, and let them splutter for a few seconds.
Add the curry leaves, green chilies, and sliced onions. Sauté until the onions become golden brown.
Stir in the chopped tomatoes and cook until they soften and the oil begins to separate.
Add the marinated mutton to the pan and mix well with the onion-tomato base.
Pour in 250 ml of water. Cover the pan with a lid and cook on low-medium heat for about 30-35 minutes (stir occasionally) or until the mutton is tender and the water has evaporated.
Increase the heat to medium-high and fry the mutton, stirring constantly, until it is well-coated with the spices and lightly browned.
Adjust salt if needed and garnish with fresh coriander leaves before serving.
Serve hot with steamed rice, roti, or as a protein dish in a low-carb meal.
Nutrition Facts
Calories |
1621 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.0 g | 119% | |
| Saturated Fat | 33.3 g | 166% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 1680 mg | 73% | |
| Total Carbohydrate | 46.4 g | 17% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 21.8 g | ||
| Protein | 141.9 g | 284% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 435 mg | 33% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 3094 mg | 66% | |
*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.
