Low Sodium Spicy Mutton Fry

Savor the bold flavors of this Low Sodium Spicy Mutton Fry, a healthier take on a classic favorite without compromising on taste. Packed with tender pieces of marinated mutton, this dish is slow-cooked to perfection with aromatic spices like cumin, coriander, and garam masala, and elevated with the bright heat of red chili and black pepper. A splash of fresh curry leaves and the natural flavors of onion and tomato create a rich base, while a final pan-fry infuses a smoky crispiness. Perfect for those watching their sodium intake, this recipe uses a salt substitute or skips added salt entirely, letting the spices shine. Enjoy this hearty dish with steamed rice, soft chapati, or warm naan for a truly indulgent yet health-conscious meal.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Mutton (bone-in or boneless, cubed)
• 0.5 teaspoons Turmeric powder
• 1 teaspoons Red chili powder
• 1 teaspoons Ground black pepper
• 6 Garlic cloves (minced)
• 1 tablespoon Ginger (grated)
• 2 medium Onion (sliced thin)
• 2 Green chilies (slit lengthwise)
• 1 medium Tomato (chopped)
• 1 teaspoons Coriander powder
• 0.5 teaspoons Cumin powder
• 0.5 teaspoons Garam masala powder
• 8 leaves Curry leaves
• 2 tablespoons Fresh coriander leaves (chopped)
• 0.5 teaspoons Mustard seeds
• 0.5 teaspoons Fennel seeds
• 2 tablespoons Cooking oil (olive oil or sunflower oil preferred)
• 1 cup Water
• 0 Salt substitute (optional, as per taste, if allowed)

Directions

Step 1

Clean the mutton thoroughly under running water and let it drain.

Step 2

In a bowl, marinate the mutton with turmeric powder, red chili powder, black pepper, ginger, and garlic. Mix well and let it sit for 20 minutes.

Step 3

Heat 1 tablespoon of oil in a pressure cooker on medium heat. Add mustard seeds and fennel seeds; let them splutter.

Step 4

Add the sliced onions and green chilies to the cooker. Sauté until the onions become golden brown.

Step 5

Add the chopped tomato and cook until it softens and blends into the mixture.

Step 6

Add coriander powder, cumin powder, garam masala powder, and curry leaves. Stir well to coat the masala with the oil.

Step 7

Add the marinated mutton to the cooker. Sear it for 5 minutes, allowing the spices to coat the meat.

Step 8

Pour 1 cup of water into the cooker. Close the lid and pressure cook for 4-5 whistles, or until the mutton is tender. Let the pressure release naturally.

Step 9

Once the pressure is released, open the cooker and check the consistency of the gravy. If there is excessive liquid, simmer on medium heat to thicken the gravy.

Step 10

In a separate pan, heat 1 tablespoon of oil over medium heat. Transfer the cooked mutton to the pan and stir-fry for 5-7 minutes until the mutton becomes slightly crispy and flavorful.

Step 11

Garnish with fresh chopped coriander leaves and serve hot with steamed rice, chapati, or naan.

Nutrition Facts

Serving size	(1366.0g)

Amount per serving	% Daily Value*
Calories	1981.2

Total Fat 144.9g	0%
Saturated Fat 54.2g	0%
Polyunsaturated Fat 0g
Cholesterol 485mg	0%
Sodium 417.9mg	0%
Total Carbohydrate 60.5g	0%
Dietary Fiber 15.1g	0%
Total Sugars 23.1g
Protein 109.8g	0%

Vitamin D 0IU	0%
Calcium 291.2mg	0%
Iron 17.4mg	0%
Potassium 3094.3mg	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: 65.7%

Protein: 22.1%

Carbs: 12.2%