Kadai Mutton Fry

Kadai Mutton Fry is a spicy and flavorful dish that highlights tender mutton cooked with aromatic spices and vibrant bell peppers, making it a perfect high-protein lunch option. This dish brings together the essence of Indian cuisine with a delightful crunch and rich taste.

Ingredients

• Mutton (bone-in, cut into pieces) - 400 grams
• Onion (finely sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Green bell pepper (sliced) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil (vegetable or mustard) - 2 tablespoons
• Fresh coriander leaves (for garnish) - a handful

Steps

1. Heat oil in a kadai or a heavy-bottomed pan over medium heat.
2. Add sliced onions and sauté until they turn golden brown.
3. Stir in the ginger-garlic paste and cook for 1-2 minutes until the raw smell disappears.
4. Add the mutton pieces and cook on high heat until they are browned on all sides.
5. Sprinkle in the red chili powder, turmeric powder, coriander powder, cumin powder, and salt. Mix well to coat the mutton with the spices.
6. Add chopped tomatoes and cook until they soften and incorporate into the mixture.
7. Lower the heat, cover, and let it simmer for about 25-30 minutes, stirring occasionally, until the mutton is tender.
8. Once the mutton is cooked, add the sliced green bell pepper and garam masala. Cook for another 5 minutes on high heat to achieve a slight char.
9. Garnish with fresh coriander leaves and serve hot with roti or rice.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 620 mg
• Cholesterol: 110 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle building and repair.
• Contains essential vitamins and minerals like iron and zinc from mutton.

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