Low Fat Spicy Mutton Fry

Indulge in the bold and fiery flavors of **Low Fat Spicy Mutton Fry**, a healthier take on the classic Indian dish that doesn’t compromise on taste. This recipe features tender, lean cuts of boneless mutton, marinated in a zesty blend of low-fat yogurt, aromatic spices, and ginger-garlic paste to deliver mouthwatering depth. The slow cooking process ensures optimal tenderness while creating a rich, spice-infused gravy that clings perfectly to the meat. With a minimal amount of oil, this dish strikes the perfect balance between hearty and wholesome, making it ideal for those seeking a low-fat yet satisfying meal. Garnished with fresh coriander, this mutton fry pairs beautifully with steamed rice, soft rotis, or as a protein-packed centerpiece in a low-carb menu. Perfect for family dinners or special occasions, it’s a guilt-free way to enjoy a comforting, spicy treat.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 500 grams Boneless mutton (lean cuts)
• 100 grams Low-fat plain yogurt
• 0.5 teaspoons Turmeric powder
• 1 teaspoons Red chili powder
• 1.5 teaspoons Coriander powder
• 1 teaspoons Garam masala
• 1 tablespoons Ginger-garlic paste
• 2 pieces Green chilies (slit)
• 10 leaves Curry leaves
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Cumin seeds
• 2 medium Onions (thinly sliced)
• 1 large Tomatoes (chopped)
• 0.5 teaspoons Salt
• 2 tablespoons Fresh coriander leaves (chopped)
• 1 tablespoons Oil (preferably olive oil or any neutral low-fat oil)
• 250 ml Water

Directions

Step 1

Clean and trim any visible fat from the mutton pieces to ensure lean meat.

Step 2

In a bowl, marinate the mutton with yogurt, turmeric powder, red chili powder, coriander powder, garam masala, ginger-garlic paste, and salt. Mix well to coat the mutton evenly. Set aside for 30 minutes (or longer for deeper flavor).

Step 3

Heat 1 tablespoon of oil in a non-stick pan or deep skillet over medium heat. Add mustard seeds and cumin seeds, and let them splutter for a few seconds.

Step 4

Add the curry leaves, green chilies, and sliced onions. Sauté until the onions become golden brown.

Step 5

Stir in the chopped tomatoes and cook until they soften and the oil begins to separate.

Step 6

Add the marinated mutton to the pan and mix well with the onion-tomato base.

Step 7

Pour in 250 ml of water. Cover the pan with a lid and cook on low-medium heat for about 30-35 minutes (stir occasionally) or until the mutton is tender and the water has evaporated.

Step 8

Increase the heat to medium-high and fry the mutton, stirring constantly, until it is well-coated with the spices and lightly browned.

Step 9

Adjust salt if needed and garnish with fresh coriander leaves before serving.

Step 10

Serve hot with steamed rice, roti, or as a protein dish in a low-carb meal.

Nutrition Facts

Serving size	(1285.7g)

Amount per serving	% Daily Value*
Calories	1621.1

Total Fat 93.0g	0%
Saturated Fat 33.3g	0%
Polyunsaturated Fat 0g
Cholesterol 405.7mg	0%
Sodium 1679.9mg	0%
Total Carbohydrate 46.4g	0%
Dietary Fiber 10.6g	0%
Total Sugars 21.8g
Protein 141.9g	0%

Vitamin D 51.8IU	0%
Calcium 434.8mg	0%
Iron 16.9mg	0%
Potassium 3093.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.6%

Protein: 35.7%

Carbs: 11.7%