Ladies, as Eid al-Adha approaches, it's time for delicious goat curry to grace our tables. Worried about indulging? Fear not! We've covered you with some essential tips for guilt-free goat curry enjoyment. Plus, with the Fitie app, you can easily track the calories and protein in your meals by simply snapping a photo of your food.
Nutritional Breakdown of Goat Curry
Goat curry, the hearty dish featuring tender goat meat in a luscious coconut milk sauce, can be a source of concern due to its calorie and protein content. Here's a snapshot of what you'll find in a 100-gram portion of goat curry (sans rice), providing a total of 525 kJ or 125 kcal:
- Total Fat: 9.6 g
- Saturated Fat: 5.519 g
- Monounsaturated Fat: 1.039 g
- Polyunsaturated Fat: 2.368 g
- Cholesterol: 12 mg
- Protein: 4.71 g
- Carbohydrates: 6.44 g
- Fiber: 1 g
- Sugar: 3.1 g
- Sodium: 163 mg
- Potassium: 173 mg
No need to fret; if you indulge in multiple servings of goat curry, simply offset it with calorie-burning activities to maintain a healthy balance.
Here's a glimpse of the calories burned through leisurely cycling at a pace of 18 km/hour for a 70 kg individual over various time intervals:
- 5 minutes: 37 Calories
- 10 minutes: 74 Calories
- 15 minutes: 110 Calories
- 30 minutes: 220 Calories
So, are you ready to savor those extra servings of goat curry and then hop on your bike?
Cooking Healthy Goat Curry
For even more peace of mind, try preparing your goat curry. This way, you can select the finest meat and weigh each ingredient to understand its nutritional value.
Here's a step-by-step guide to crafting healthy goat curry:
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Boil 1 kg of goat meat without washing it (a tip to prevent odors) for 10 minutes, then drain.
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Boil the goat meat again using fresh water, adding 3 crushed lemongrass stalks, 4 bay leaves, 5 shredded lime leaves, and curry leaves stems. Cook until tender.
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In 5 tablespoons of cooking oil, sauté a spice blend consisting of 6 shallots, 4 cloves of garlic, 2 segments each of turmeric, ginger, and galangal, along with 4 curly red chilies (seeds removed), 5 cayenne peppers, 1 tsp ground nutmeg, 1 tsp ground pepper, 1 tbsp ground coriander, 5 candlenuts, 5 red chilies, salt, and sugar to taste. Once cooked, add this to the boiled goat meat.
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Turn off the heat and add 200 ml of cooked coconut milk. There is no need to reheat the coconut milk separately to avoid unhealthy fats. Simply squeeze the coconut shavings and add boiled water to obtain the coconut milk.
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Mix everything thoroughly. This makes one meal's portion, so there's no need to reheat leftover goat curry after adding the coconut milk.
Your healthy goat curry is now ready to delight your taste buds. If you prefer milder spice levels, simply reduce the cayenne pepper or omit it altogether.
Remember to balance the calories you consume with those you burn through physical activity to maintain a healthy lifestyle. Enjoy your goat curry with confidence!
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Source: https://www.fatsecret.co.id/kalori-gizi/umum/gulai-kambing