Did you know that goat meat is actually healthier than most other meats?
Even though it’s technically ‘red meat’, it’s leaner and contains less cholesterol than lamb, beef and chicken. It even surpasses beef in its iron content.
I retrieved the following information from USDA’s Nutritional Database so you can rest assured I’m not making this up. 😉
|Source: USDA National Nutrient Database for Standard Reference|
|Nutrient data for: 17169, Game meat, goat, cooked, roasted|
|Nutrient||Unit||3.0 oz = 85.0g|
|Fatty acids, total saturated||g||0.79|
Though goat is consumed throughout the world, it has gained popularity in America in recent years. In fact, many of my American friends have told me they’ve always wanted to try goat. I think this would be a great introductory dish.
I know what you’re thinking – too many spices and steps for an introductory dish. Don’t worry — you can tailor this recipe as your heart desires. Make it your own. I know plenty of Pakistanis who don’t use the whole spices listed in the beginning for this dish. Some people throw the meat, onions, ginger, garlic tomatoes, and spices in the pressure cooker, later add the potatoes, and call it a meal. What I mean to say is, don’t be discouraged from trying this. It takes a bit of practice, but once you get the idea, cooking in the Pakistani style is quite manageable.
If you do, let me know how it turns out.
Mutton and Potato Curry (Aloo Gosht)
- 1/4 cup neutral oil such as canola or grapeseed
- 1 small broken cinnamon stick
- 1 bay leaf
- 2-3 cardamom pods
- 2-3 cloves
- 1 tsp cumin seeds
- 1 large onion thinly sliced or chopped
- 1 lb goat or lamb meat about 10-12 pieces, cleaned well with minimal skin
- 2 small to medium tomatoes chopped
- 6-7 garlic cloves crushed
- 1- inch piece ginger crushed
- 2 tsp coriander powder
- 1-2 tsp cumin powder
- 1/2 tsp red chilli powder or more to taste
- 1/2 turmeric powder
- 1 1/4 tsp salt or more to taste
- 2 green chili peppers such as serrano thinly sliced or chopped (for more heat)
- 1/2 tbsp ghee
- 1/4 cup yogurt whipped
- 2 small to medium potatoes cubed into 1" pieces
- 1/4 tsp garam masala optional
- 2 tbsp cilantro leaves chopped (for garnish)
Heat oil in a pressure cooker or heavy bottomed pan over medium-high heat. Once hot, add the whole spices (cinnamon, bay leaf, cardamom, cumin and cloves) and fry them for about 10 seconds. Add the onions and sauté until golden, about 10-12 minutes.
Add the goat and stir fry it on high heat until it has browned, about 7-10 minutes. This process is called "bhuno", and is essential to get the flavor out.
Add the garlic, ginger, chopped tomatoes, ground spices (coriander, cumin, red chili powder, and turmeric) and salt and mix well.
Add 1.5 cups of water and pressure cook this mixture for about 10-12 minutes, depending on your meat and pressure cooker.*
Meanwhile, peel and dice the potatoes to 1" cubes, and boil them until fork tender. Strain and set aside.
Once it's safe to do so, open the pressure cooker and check if the meat is tender and well done. Add the boiled potatoes as well as the the ghee, whipped yogurt and the green chillies. Keep stirring for about 5 more minutes until the yogurt is well mixed. Add water as desired for thinner or thicker curry.
The oil should be separating and coming to the top of the curry. Taste and adjust salt and spices. Since there's a greater amount of liquid, more salt may be needed.
Add the chopped cilantro, mix and sprinkle garam masala (if using).
Serve with roti, naan or rice.
*This recipe is designed for a pressure cooker or Instant Pot. If you don't have a pressure cooker, wait for the mixture to come to a boil, cover the lid, and let it cook for about 45 minutes or so, depending on your meat (goat takes longer than lamb) and your pressure cooker.