Name: Goat Curry
Cook time: 45 min
Total time: 885 min
Ingredients: 0.25 cup whole-milk plain yogurt; 1 tablespoon minced fresh ginger; 2 teaspoons minced garlic; 2 teaspoons ghee or canola oil; 0.5 teaspoon salt; 0.5 teaspoon ground turmeric; 0.25 teaspoon crushed red pepper; 1.5 pounds boneless goat or lamb, preferably from shoulder or leg, trimmed; 1 tablespoon coriander seeds; 2 teaspoons cumin seeds; 0.5 teaspoon fennel seeds; 3 tablespoons ghee or canola oil; 1 cup finely chopped onion; 2 medium tomatoes, chopped (about 2 cups); 1 teaspoon garam masala; 0.25 teaspoon salt; 0.5 cup low-sodium chicken broth; Fresh cilantro for garnish

Goat Curry

In this simple goat curry recipe, lean and healthy goat meat becomes tender from simmering with tomatoes and traditional Indian spices. Look for goat at ethnic markets or ask your butcher to order it for you. Serve with brown basmati rice and a dollop of yogurt.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

45 mins

Additional Time:

14 hrs

Total Time:

14 hrs 45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy High-Protein Low Added Sugars Low Carbohydrate Low-Calorie

Jump to Nutrition Facts

Ingredients

Marinade

¼ cup whole-milk plain yogurt
1 tablespoon minced fresh ginger
2 teaspoons minced garlic
2 teaspoons ghee or canola oil
½ teaspoon salt
½ teaspoon ground turmeric
¼ teaspoon crushed red pepper
1 ½ pounds boneless goat or lamb, preferably from shoulder or leg, trimmed

Curry

1 tablespoon coriander seeds
2 teaspoons cumin seeds
½ teaspoon fennel seeds
3 tablespoons ghee or canola oil
1 cup finely chopped onion
2 medium tomatoes, chopped (about 2 cups)
1 teaspoon garam masala
¼ teaspoon salt
½ cup low-sodium chicken broth
Fresh cilantro for garnish

Directions

To prepare marinade: Combine yogurt, ginger, garlic, 2 teaspoons ghee (or oil), 1/2 teaspoon salt, turmeric and crushed red pepper in a medium bowl. Add goat (or lamb) and vigorously massage the marinade into each piece by hand. Cover and marinate for at least 12 and up to 24 hours.
To prepare curry: Remove the marinating goat (or lamb) from the refrigerator and let stand at room temperature for 30 minutes.
Toast coriander, cumin and fennel seeds in a large saucepan over medium heat, stirring occasionally, until very fragrant, 2 to 3 minutes. Cool slightly. Grind to a fine powder in a clean coffee grinder or mortar and pestle.
Wipe out the pot, add ghee (or oil) and heat over medium-high heat. Add onion and cook, stirring often, until starting to brown, 3 to 4 minutes. Add tomatoes and cook, stirring frequently, until most of the liquid has evaporated, 3 to 5 minutes. Add the ground seeds, garam masala and salt and cook, stirring, until fragrant, about 30 seconds.
Add the goat (and all of the marinade). Pour in broth, stirring to scrape up any bits from the bottom of the pan. Bring to a boil, then reduce heat to simmer. Cover and cook, stirring occasionally, for 1 hour. Uncover and continue cooking, stirring occasionally, until the meat is very tender and the sauce is reduced, about 1 hour more. Serve topped with cilantro, if desired.

Tips

Make Ahead Tip: Marinate the goat (Step 1) for up to 24 hours.

Nutrition Facts (per serving)

298	Calories
17g	Fat
10g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 298
% Daily Value *
Total Carbohydrate 10g	3%
Dietary Fiber 2g	9%
Total Sugars 4g
Protein 26g	52%
Total Fat 17g	22%
Saturated Fat 10g	48%
Cholesterol 103mg	34%
Vitamin A 1081IU	22%
Vitamin C 13mg	14%
Folate 24mcg	6%
Sodium 553mg	24%
Calcium 76mg	6%
Iron 5mg	26%
Magnesium 24mg	6%
Potassium 753mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.