Recipes · Jamaican · Main Courses
Curry Goat
One serving has 442 kcal and 50 g protein, and at least a fifth of a woman's daily need of zinc (122%), riboflavin (113%), cobalamin (105%), copper (90%), phosphorus (71%) and niacin (69%). Ready in 140 minutes.
- Preparation: 40 min
- Cooking: 100 min
- Makes: 1 serving (503 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: celery, gluten, meat, poultry
Ingredients
- 220 g Goat meat, raw
- 9 g Curry powder
- 30 g Onions, raw
- 8 g Garlic, raw
- 12 g Scallions, raw
- 2 g Chili peppers, red, raw
- 1 g Thyme, fresh
- 60 g Potatoes, raw
- 10 g Vegetable oil
- 150 g Chicken broth
- 0.6 g Salt
Method
- Toss the goat pieces with two-thirds of the curry powder and let marinate for at least 30 minutes, or up to overnight in the fridge.
- Heat the oil in a heavy pot and brown the goat well on all sides, about 8-10 minutes.
- Add the onion, garlic, scallion and chili and cook for 5 minutes until softened, then stir in the remaining curry powder and cook for 1 minute until fragrant.
- Add the chicken broth, cover and simmer over low heat for 1.5-2 hours until the goat is tender, topping up with a little water if it looks dry.
- Add the potato and thyme and simmer for 20-25 minutes more until the potato is tender and the sauce has thickened.
- Season with the salt and serve hot with rice and peas.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 442 kcal | 21% |
| Carbohydrates | 22.9 g | |
| Water | 407 mL | |
| Fiber | 7.2 g | 24% |
| Protein | 50 g | 104% |
| Tryptophan | 0.71 g | |
| Threonine | 2.3 g | |
| Isoleucine | 2.4 g | |
| Leucine | 4 g | |
| Lysine | 3.5 g | |
| Methionine | 1.3 g | |
| Cystine | 0.58 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.6 g | |
| Histidine | 1 g | |
| Fat | 16.8 g | |
| Monounsaturated | 5.4 g | |
| Polyunsaturated | 6.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 128 mg | |
| Calcium | 124 mg | 12% |
| Copper | 0.81 mg | 90% |
| Iron | 9.1 mg | 51% |
| Magnesium | 47.7 mg | 15% |
| Manganese | 1.2 mg | 64% |
| Phosphorus | 497 mg | 71% |
| Potassium | 1,356 mg | 29% |
| Selenium | 25.2 µg | 46% |
| Sodium | 982 mg | |
| Zinc | 9.7 mg | 122% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 1.2 mg | 113% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 39.6 µg | 10% |
| Cobalamin (vitamin B12) | 2.5 µg | 105% |
| Choline | 19.1 mg | 5% |
| Vitamin A | 9.4 µg | 1% |
| Vitamin C | 23.3 mg | 31% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 54 µg | 60% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
9.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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