Make it Healthy : Meat with Methi

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Three Boosters in this simple and healthy dish:

  • Protein from Mutton
  • Vitamin A from Sweet Potatoes
  • Calcium and Iron from Fenugreek leaves.

You Need:

  • 200 gms of mutton, cut into small pieces.
  • 1 Medium onion, chopped.
  • 2 Green Chillies
  • 1 tomato, chopped.
  • 1 teaspoon of cumin.
  • 100 grams of sweet potato, cut into 1 to 2 cm big pieces.
  • 300 grams of finely chopped fenugreek leaves with their stems.
  • 2 teaspoons of garam masala.
  • 1/4 teaspoon of turmeric.
  • 1 teaspoon of ginger garlic paste.

First we will prepare the meat with sweet potatoes. Saute the onions, green chilies and cumin in hot oil. When the onions turn translucent add the ginger garlic paste and fry till the raw smell has dissipated. Add the meat, turmeric, salt and garam masala. Roast for a couple of mins and then add the tomato and sweet potato. Use the moisture from these to deglaze the pan. Add a little water and pressure cook. After first whistle on high, let it simmer for about 20 mins.

Open the cooker when the pressure has dissipated and add the chopped feanugreek. Mix well. Close the cooker but don’t place the whistle on it. Let it cook on low heat. Keep a check on the steam that is coming out. Initially it will have a strong smell of the raw fenugreek. In about 5-10 mins, this will change to a much cleaner smell. The dish is ready for eating with either rice or rotis.

 

 

Methi Gosht – Fenugreek Mutton

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I love Fenugreek and consider it a super food. So it invariably ends up in my pantry on a weekly basis.

You Need:

  • 300 gms of mutton with bones.
  • Approximately 500 gms of finely chopped leaves and stems of fresh Fenugreek.
  • 2 medium onions, chopped.
  • 2 medium capsicums, roughly chopped.
  • 2 green chilies.
  • 2 teaspoons of ginger garlic paste.
  • 1/4 teaspoon of turmeric.
  • 2 teaspoon of besan flour.

Saute onions, green chiliesĀ  and ginger garlic till the raw smell from all of them has dissipated. Add the capsicum and saute till it softens. As both onions and capsicum sweeten with heat they will work against the bitterness form the Fenugreek and make it very pleasant. Sprinkle salt and turmeric.

Add the meat and cook till all the pieces turn white. Add the chopped fenugreek. Wash the spoon you have been using to mix them all with about 1/2 a cup of water and pressure cook. Ideally one whistle on high and simmering for 15 minutes is enough.

When you open the cooker there will be a good amount of water. You have a choice. If cooking for just one or two, the go ahead and reduce it. But for a family of four, you will need some gravy. The easiest way to thicken this is by adding besan flour. Do not directly add the flour. Instead take some of the liquid from the pan into a glass and dissolve the besan in it. Mix well. Simmer for five mins to fully cook the besan flour and thicken the dish.

Serve with rotis or rice.

Chukka (Green Sorrel) Mutton

Green Sorrel has two very important characteristics. It should not be cooked in aluminum and if cut thin, it melts when cooked. We will use the second in this simple recipe.

You need:

  • About 300 gms of washed and finely chopped Chukka leaves.
  • 250 gms Mutton with bones.
  • Two medium onions, finely chopped.
  • Green chillies.
  • Turmeric.
  • Two teaspoons of Ginger Garlic paste.

This is a very simple recipe where the focus will remain on the Sorrel.

First saute the onions and green chillies. Add the meat and let it’s outside turn white. Add turmeric and ginger garlic paste. When raw smell is gone, add two cups of water and pressure cook. One whistle on high, two whistles on low heat.

Open and reduce the water till the meat it’s only approximately half a cup left. Add the sorrel leaves and cook on low heat till they melt. Increase heat to thicken the consistency.

Serve with rice or roti.

Shalgam (Turnip) with Mutton

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Two part recipe where we first cook the meat while separately preparing the turnips. Combine them towards the end and make them beautiful.

You Need:

  • Half a kilo of Turnips.
  • 300 gms of Mutton.
  • 2 Large Onions chopped.
  • 2 Medium tomatoes chopped.
  • 1 Tablespoon ginger garlic paste.
  • 1/2 teaspoon turmeric.
  • 1 teaspoon cumin.
  • 1 teaspoon coriander seeds.
  • 3-4 Dry red chilies.
  • Dill or Coriander leaves.
  • Some carrots, optional.

Cut the turnips into thick pieces. Apply salt and let them sit in a colander for about 15-20 minutes. Wash them, pat them dry and shallow fry in oil till a light brownish crust forms.

Saute cumin, coriander seeds and dry red chilies in hot oil for 3-4 minutes. Add the onions and cook till translucent. Sprinkle turmeric and add the ginger garlic paste. When raw smell is gone, add the mutton. As it turns white, add the tomatoes and salt. Use the moisture being released to fully deglaze the pan. Add a little water. Pressure cook on high for one whistle and then simmer for 10 minutes.

Open the cooker and add the turnips, carrots (optional) and either dill or coriander leaves. Pressure cook on high for one whistle and then switch it off.

Serve hot with roti’s or rice.

Sous Vide at Home

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Sous Vide is a french cooking technique that has received a lot of attention. I don’t have a sous vide machine at home. Nor have I experienced this technique before. But ever since I saw a couple of videos, I was hooked.

Finally took the plunge and am simply amazed by it. Its finger licking good.

You need:

  • About 500 grams of meat with bone. I used the neck, but its much more convenient to use the shanks.
  • 2 Tablespoons of olive oil.
  • 3 green chilies chopped.
  • 1 tablespoon of garlic paste.
  • Some julienne’s of ginger.
  • Cling film or a large zip lock bag.

Combine all the ingredients and rub it on the meat. If you have pets at home, they will love to nibble on the left over bones. My cats loved the nooks and corners of the neck piece.

If using a zip lock bag, place the meat inside and squeeze out as much air as possible. Use clips to suspend it in water for cooking.

If like me you don’t have a large zip lock bag, use cling film. Place the meat inside and roll it up. You may need two or three wraps to get it fully covered. Then finally make a sling and tie up the long ends. Suspend from a wooden spatula and use a tea cup to provide adequate tension to prevent rolling.

The meat packet must be fully covered in water. Let it cook on the lowest heat setting. If you have a thermometer check the temperature every 20-30 mins. If it crosses 80C, remove a cup of hot water and add two cups of cold water. See to it that the temperature is in the 70C-80C range. The reason for using meat instead of chicken is to not worry about overcooking.

Two hours of this simmering and the meat is fully cooked. Remove and carefully unwrap. Do not waste any of the liquids that are collected inside. Save them.

Sear the meat in a hot pan. Slice and serve with any sauteed greens. Drizzle the saved juices before serving.

 

Non Sticky Spicy Bones Broth

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You need:

  • One kilo lamb bones. Cracked so the marrow is accessible.
  • 1 tablespoon vinegar
  • 2 medium leeks. Chopped fine.
  • 3 carrots cut into rings.
  • 1 teaspoon turmeric
  • 2 teaspoons of chilly powder. Adjust lower if you are not comfortable with heat.
  • 1 tablespoon ginger garlic paste
  • 3 tablespoons of coconut oil

The first step takes almost an hour. So do not do this when you are in a rush. Cover the bones in room temperature water. You can use frozen bones and they will thaw just fine. Slowly heat the water. Once it gets warm add vinegar. As the heat keeps building a lot of grey colored solids will start rising and float at the top. Use a spoon and keep discard it. You may also need to add water once in a while. Once in a while also stir the bones. This will free up more of those tiny particles.

After an hour almost all the particles have been cleared. Remove and wash the bones in cold water. Keep aside in a colander so excess water can drain away.

In the pressure cooker take 3-4 tablespoons of oil. Preferably coconut oil. Saute ginger garlic paste, turmeric and red chilly powder. This is what is going to give that rich red color to the dish. Add the bones once the raw edge from the masala is gone. A little early is ok. We don’t want to burn the chilly powder. Add the leeks, carrots and enough water to cover it all. Pressure cook for one whistle on high and then simmer for at least 20 mins.

Serve hot or cool. Cool also works because the blanching has removed the sticky gelatin from the bones and it will not get set like jelly.

Pair with some sweet buns to balance the chilly.

Mutton Masala

You need:

  • Half a kilo of mutton
  • One large onion, chopped.
  • Three medium tomatoes chopped.
  • Turmeric
  • 1 tablespoon of Ginger Garlic paste
  • Red chilly powder
  • Coriander powder
  • Curry leaves
  • Dry red chilly

First you mix the mutton, onion, tomatoes, salt, turmeric, ginger garlic paste and half the red chilly powder you need in a cooker and let them sit and get acquainted with each other for thirty mins.

Then sprinkle some water and pressure cook for two whistles on high and let it simmer for twenty minutes.

Open cooker and cook on high heat till it’s consistency is very thick.

In another dish heat some oil, fry curry leaves and dry red chilly. Add the remaining red chilli powder. Once the raw edge is gone from the smell reduce the heat. Add the mutton and curry into this hot oil.

Fry for about four mins or so on high heat.

Goes really good with rotis and rice.