Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Nutrient dense mutton stew
Redefining the mutton curry
When we think about mutton curry seems like full of butter, oil and spices rich, but this nutrient dense mutton stew turns that idea on its head which you love everything about it like from taste to healthy benefits this is Indian comfort food that has deep flavour, slow cooing which melt in your mouth like a butter.
This healthy mutton curry uses lean cuts of mutton, homemade bone broth, and minimal oil to create a dish that’s both satisfying and nourishing. Which will packed of all nutrients like iron, protein and collagen which strengthens your body from within while keeping your plate happy it’s complete balanced meal.
Why This mutton stew is a game changer
This isn’t your typical and greasy curry which smartly crafted nutrient – forward version which gives flavour without excess oil that make it special for element serves a purpose – mutton for strength, bone broth for better bone recovery and spices for natural healing.
Instead of frying ingredients directly into oil you can stew slow cooked in its own juices and broth, which allowing natural fats to build richness while keeping it light. That result? A smart dish which packed of full nutrients
Every spoonful brings warmth of energy and nourishment that prove red meat curry can become both comforting and clean.
Ingredients with quantities (4 servings)
Main ingredients
- Lean mutton with bone – 500 grams
- Home bone broth – 2 cups
- 1 ½ tsp of ghee
- Onion – 2 medium sizes
- 2 large size tomatoes
- 6 cloves of garlic crushed
- 1-inch peeled ginger
- 1 Carrot
- 10 – 12 French beans
- 2 Green chilis slit
- ½ tsp of turmeric powder
- 1 tsp of coriander powder
- ½ tsp of cumin powder
- ¼ tsp of black pepper
- Cinnamon stick 1 small piece
Methods of preparation
- Lightly Sear The Mutton – Heat 1 tsp of ghee in a heavy bottom pot then add lean mutton with bone and lightly sear on medium heat for 5 minutes until the meat turns slightly brown. And let it rest for a while to builds it natural flavour.
- Build The Aromatic Base – Add sliced and chopped onion and gently saute until it becomes golden in colour the mix it with 6 crushed garlic and peeled ginger cook it until it releases the aroma despite of using more oil you can use its bone broth.
- Build The Spices Setup – Add chopped tomatoes the slightly sprinkle some salt so tomatoes can easily melt don’t forget salt according to your taste then add all spices like cumin powder, black pepper and all stuff that mention above.
- Simmer To Perfection – Add all chopped veggies and pour homemade bone broth mix it gently and boil it for 50 minutes until mutton is tender and broth become thickened naturally.
- Finish And Serve – Once the stew reaches the thickness and become consistent then sprinkle some coriander leaves which enhance it tastes and enjoy it with rice and roti with some cucumber and onion mind chutney salad.
Why it's truly nutrient – dense
- High Quality Protein – The lean mutton provides essential amino acids that is good for muscle repair and sustaining energy level that we always feel often after taking full rest.
- Bone Broth Benefits – The slow cooked broth infuses with stew that give calcium and minerals and also boost collagen which support skin health and bone health.
- Iron & Zinc For Vitality – Healthy mutton curry is naturally rich in iron which is crucial for oxygen circulation that boosts immunity and recovery which combined that make this stew a perfect meal for stamins and strength.
- Low Oil Technique – This low at mutton curry with small amount of using ghee in this recipe avoid excess calories that we often pour calories in non-vegetarian food because this food always contains high amount of fat which is rich in cholesterol so that could be the one plus point of this recipe.
Bone broth magic explained
Bone broth is the soul of this mutton stew recipe this quite ingredients transform an ordinary curry into powerful nutrient dense food by simmering bones into connective tissue with few aromantic for hours it will extract collagen, good amino acids and minerals which deeply nourish your body.
Bone broth benefits for health It is also rich in gelatine if you have joint related issue and digestion issue it can naturally heals with the help of calcium and magnesium strengthen bones by slow cooking it process it develop deep umami flavour the replaces the need of heavy creams and excess oil the we always require while preparing any lean mutton curry.
It works as three main stars in these ingredients as flavour enhancer, boosting nutrients and good oil substitute. Which gives the stew a silky texture the beautifully balance all spices the make it wholesome and restorative.
Smart cooking methods for maximum flavour with minimal oil.
- Use A Heavy Bottomed Pot
This will help heat to distribute evenly which allowing ingredients to caramelize naturally. - Deglaze With Bone Broth
No water each time the base should start to stick splash some bone broth instead of more oil. - Let Spices Bloom Gently
Don’t rush that part after pouring spices let all ingredients mix properly so meat can absorb and turn it to juicy curry. - Rest Before Serving
Once it cooked let it stew sit it will hardly take 15 minutes which allows Flavors to settle and any excess fat to rise.
Simmer mutton or red meat with little salt, garlic, onion and water for 2 hours in pressure cooker strain it and store in the fridge for further use up to 4 days.
For traditional cooking it takes time which could be 2 hrs if you want rich flavour and taste, but you can use pressure cooker to make the pressure fast.
When it prepared with lean cuts and minimal oil and mutton can be part of your daily balanced diet but if you have any serious problem then consult with your dietitian.
You can pair with brown rice, millet roti and whole wheat Phulka’s for low carb option try it with sauteed spinach or steamed vegetables.
It is the heart of recipe which gives body, depth and nutrition if you skip this you will need more oil to cook which can only increase the calories, but bone broth increases nutritional richness, so it’s depended on you.
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