Goat meat or mutton, a lesser known red meat is a leaner, healthier choice when compared to equal serving sizes of chicken, beef and pork. The low levels of saturated fat and cholesterol, combined with its high iron and protein content, make goat meat a good choice for anyone looking for a healthy, nutritious red meat.
Some of the surprising health benefits of goat meat are-
- Lowers risk of blood vessel inflammation since it’s rich in the fatty acid CLA.
- Prevents anaemia since it is rich in iron.
- Promotes bone and teeth health, being rich in calcium.
- Rich in cancer-preventing selenium and choline.
- Contains Vitamin B12 which promotes cell regeneration and hence good for skin and hair. Also helps beat stress and depression.
- Low sodium and high potassium content help control blood pressure and prevent kidney disease and stroke.
- Rich source of minerals and hence delays ageing and strengthens immunity.
- Folate helps brain development in children.
- Contains niacin which promotes energy metabolism
- Reduces risk of birth defects in pregnant women.
- B Vitamins help burn fat.
As we all know, red meat has some drawbacks and goat meat is no exception.
- Consuming large portions of goat meat regularly might lead to weight gain and obesity; portion control is key while consuming red meat, especially.
- If not cooked right, goat meat may cause digestion problems or food poisoning.
- Those with heart problems should avoid red meat.
Recipe for mutton/goat meat gravy
- Goat meat, boneless- 1 kg
- onions- 3, finely chopped
- tomatoes- 2, finely chopped
- ginger paste- 1/2 teaspoon
- garlic paste- 1/2 teaspoon
- chilli powder- one and a half teaspoons
- coriander powder- 2 teaspoons
- turmeric powder- 1/4 teaspoon
- pepper- 1/2 teaspoon
- garam masala- 1/4 teaspoon
- mint leaves and roasted cashews to garnish
- oil- 2 teaspoons
- Wash and chop the goat meat into bite-size pieces and place them in a pressure cooker.
- Add the rest of the ingredients (except mint leaves and pepper) and 1/2 cup of water.
- Lock the lid in place and wait for 3 whistles.
- Then simmer on low heat for 45 minutes to an hour. (meat of a younger goat cooks faster- you can make out from the color of the meat, it has a pinkish tint)
- Don’t worry if you’re not sure, just cook for an hour. It’s okay if you cook a few minutes more, it still tastes good!
- Wait for the pressure to release.
- Heat oil in a pan and transfer the contents.
- Add the pepper and let the gravy boil for 10 minutes on low heat.
- Transfer to a serving bowl and garnish with mint leaves and roasted cashews.
Let me know if you tried the recipe. I would love to hear feedback/ comments from you.