Healthy Mutton Recipe: ToneOp

Goat mutton and lamb mutton are the most consumed meat worldwide. However other animal meat is also eaten, but these two muttons are widely available and liked.

Goat mutton is comparatively less in fat content compared to lamb mutton. Goat mutton is richer in taste, whereas lamb meat is dense with fat.

As mutton contains nutrients like proteins, fats, vitamins, and other minerals, it is included in the prescribed diets for many medical conditions.

Let us learn about some of its significant health benefits and yummy and mouth-watering recipes. 

Table Of Contents

1. Nutritional Value Of Goat And Lamb Mutton

2. Health Benefits Of Goat Mutton 

3. Health Benefits Of Lamb Mutton

4. Mutton Recipes

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

Nutritional Value Of Goat And Lamb Mutton 

Here is the nutritional value of goat and lamb mutton to understand what you are consuming is how much beneficial for your health.

Goat Mutton

• Calories- 109kcal
• Fat- 2.31gm
• Protein- 20.6gm 
• Carbs- 0gm
• Sodium- 82mg
• Calcium- 13mg
• Potassium- 385mg
• Iron- 2.83mg
• Cholesterol- 57mg

Lamb Mutton

• Calories- 292kcal
• Fat- 20.77gm
• Protein- 24.32gm
• Carbs- 0gm
• Sodium- 394mg
• Calcium- 17mg
• Potassium- 307mg
• Iron- 1.87mg
• Cholesterol- 96mg

Health Benefits Of Goat Mutton

Goat mutton is highly nutritious as it contains very little cholesterol and has many other health benefits. Let us check out what more it offers us.

1. Good Source Of Iron

Iron is excellent for producing haemoglobin in the body, which is necessary for growth and development. In addition, it is a protein in the body that carries oxygen from the lungs to all body parts.

2. Low-Saturated Fat

Goat meat is as excellent as lean meat, which is loaded with protein and great for people on a weight loss journey; however, consultation with a nutritionist is required for better advice.

A study by the NIH (National Institutes of Health) shows high levels of LDL(low-density lipoprotein) may lead to fatty deposits in the blood vessels that can continue to increase and potentially break off, restricting the flow of blood and causing a heart attack or stroke.

Hence, you should go for lean meats with low-saturated fat for a healthy meal.

3. Good Source Of Vitamin B12

Vitamin B12 helps form new red blood cells, promotes DNA synthesis, produces new energy cells, and regulates better nerve function. Moreover, it has the most B12 obtained through animal products.

4. Potent With Potassium

Potassium helps lower the blood pressure in the body and maintains the electrolyte balance. It reduces high blood pressure, risk of stroke and salt sensitivity and is necessary for the normal functioning of cells.

Health Benefits Of Lamb Mutton

Lamb mutton is rich in high-quality protein and an outstanding mineral and vitamin source.

Let us check out how lamb mutton can benefit our health.

1. Rich In Protein

Lamb is rich in protein, which helps muscle gain and controls blood sugar levels in the body. Lamb mutton is also a complete protein because it contains all the amino acids. Protein controls the excess hunger pangs and keeps you feeling satiated.

2. Good Source Of L-Carnosine

L-carnosine is a combination of two amino acids named histidine and beta-alanine.

As per the study in Science Article, carnosine appears to have anti-atherosclerotic effects, which may help protect against cardiovascular disease.

3. Contains Omega-3 Fatty Acids

Omega-3 fatty acids help lower the body's LDL cholesterol by boosting heart health, thus keeping the heart healthy. Also, omega-3 fatty acids have anti-inflammatory properties, which keep inflammation away.

4. Good Source Of Glutathione Antioxidant

Glutathione antioxidant is considered the master antioxidant, which regulates and protects our body's defence system. Also, lamb mutton contains 3 more antioxidants required to produce glutathione: glycine, cysteine and glutamic.

Mutton Recipes

Try these mutton recipes at home and surprise your friends and family with deliciousness.

1. Khatta Mutton

A tangy Kashmiri recipe that is lip-smacking and can be served with parathas or jeera rice.

Ingredients

• Mutton (lamb/goat)- 200gm 
• Jeera – 1 tsp
• Mustard oil- 1 tbsp
• Cinnamon stick- 1 small
• Cardamom (big)- 2 
• Cloves- 2-3
• Garlic paste- 1 tbsp
• Ginger grated- 1 tbsp
• Finely chopped onions- 1 big and 1 small
• Turmeric powder- 1 tsp
• Kasoori methi-  1tsp
• Dried red chilli- 2
• Salt to taste
• Kashmiri red chilli- 1 tsp
• Dry mango powder- 2 tbsp
• Fennel seeds- 1.5 tsp
• Green chilli- 1 big
• Coriander leaves- 1/3 cup chopped
• Water- 2.5 cups

Preparation Method

1. Take a deep pan, add oil, cloves, jeera, cinnamon, cardamom, and onions, and sauté everything until the onion becomes translucent.

2. Add the grated ginger and garlic paste and cook for a minute. 

3. Add Kashmiri red chilli, turmeric, salt, kasoori methi, and dry red chilli, sauté well and then pour 1 cup water into it. Let it simmer for half a minute.

4. Add the fresh, cleaned mutton. Mix well and coat everything with the masala.

5. Now add the remaining water to the mutton and let it boil, then cover it and cook until it gets tender on medium flame.

6. Once the mutton is cooked correctly, add slitted green chillies, dry mango powder and fennel, mix well again, and cook for almost a minute.

7. Garnish it with coriander leaves and serve hot and fresh with paratha or jeera rice.

2. Bhindi Wala Mutton

A unique combination of mutton with bhindi makes a perfect dinner party dish.

Ingredients

• Bhindi slit- 200gm
• Mutton- 250gm
• Oil- 1 tbsp
• Tomatoes chopped – 2 mediums 
• Onions chopped- 2 medium 
• Ginger and garlic paste- 1tbsp
• Coriander powder- 1.5 tsp
• Salt for taste
• Red chilli powder- 1.5 tsp
• Garam masala- 1 tbsp
• Cloves- 3-4 nos.
• Cinnamon stick- 1 small
• Big cardamom (black)- 2
• Bay leaves- 2

Preparation Method

1. Add oil and all the masala cloves, cinnamon, cardamom, bay leaf and onion; saute until the onions turn light pink.

2. Add mutton and salt, mix well, and cook for 10 minutes on medium flame.

3. Now add all the spices ginger garlic paste, red chilli powder, coriander powder, garam masala, and tomatoes. Mix well and cook until the oil separates.

4. Add 2.5 cups of water to mix well, transfer it to the cooker, and whistle 2 times.

5. Sim the flame and cook it for over 20 minutes.

6. Open the cooker lid and check if the mutton is cooked, then add the bhindi and cook on the same flame until the bhindi gets soft.

7. Check the salt and serve hot with rice or roti, or paratha.

2. Mutton Curry (Railway Style)

An ancient recipe made by railway chefs full of flavour yet simple. 

Ingredients

• Mutton- 200gm
• Onion – 1 medium chopped
• Tomato- 1 medium chopped
• Oil- 1 tbsp
• Yoghurt- 100gm
• Cardamom- 2-3 nos
• Cumin seeds- 1 tsp
• Cinnamon stick- 1 small
• Black pepper powder- 1/3 tsp
• Garam masala- 1.5 tsp
• Bay leaf- 2 nos
• Turmeric powder- ½ tsp
• Green chilli- 1 big
• Ginger garlic paste- 1tbsp
• Salt for taste
• Coriander leaves- 1/3 cup
• Water- 2.5 cups

Preparation Method

1. Take a pan, add oil and ginger garlic paste and all the dry spices like cinnamon, black peppers, bay leaf, cumin seeds, cardamom, and onions; sauté well, then let it cook till the onion changes its colour.

2. Add the yoghurt to it and cook properly. Then add the powdered spices, turmeric powder, green chilli, salt, and garam masala.

3. Add the tomatoes and cook them till they turn mushy and start separating the oil.

4. Add the chopped mutton and give it a mix.

5. Add the 1.5 cups of water and let the mutton cook until tender.

6. Check whether the mutton is properly cooked or if you can add more water to let the mutton cook. 

7. Garnish with coriander leaves and serve hot.

The Final Say

Mutton is mainly consumed in places where winter lasts long and is cold, as mutton is considered warm, which helps keep the body warm in cold weather. However, now there is no such thing followed as mutton is loved by everyone, and its dishes are palatable and combine different spices to enhance its taste. Also, it is excellent for health. Still, it is better to consult your dietitian and health care professional before consuming often.

FAQs

1. Why is mutton not consumed in diet?

Mutton contains high-fat content, especially lamb mutton, which is generally avoided in diet.

2. What is the diet substitute for mutton?

Chicken legs and breasts are the diet substitutes for mutton as they are lean protein.

3. Can pregnant women eat mutton?

Yes, she can eat mutton, but make sure you opt for less fat, which will not increase her cholesterol levels during pregnancy.

4. How mutton tastes like?

Mutton has a very pungent taste, which is not loved by most people; that is why it is made with loads of spices to remove that smell.

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