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Fried Mutton
Makan Tengah Hari • Malaysia
How to Make Fried Mutton (Traditional & Healthy Version)
Fried Mutton, known locally as 'Kambing Goreng', is a beloved dish among the Malaysian Indian community, often gracing family gatherings and festive occasions. This dish celebrates Malaysia's multicultural cuisine, blending aromatic spices, fresh herbs like daun kari (curry leaves), and local ingredients such as pandan and serai (lemongrass). The result is a fragrant, spicy, and deeply flavorful dish that stands out in Malaysian cuisine. Traditionally, Malaysian Fried Mutton is marinated with a robust mixture of spices and then pan-fried to perfection. This healthier version uses less oil and lean cuts of mutton, retaining all the authentic flavors while making it suitable for calorie-conscious eaters. The marinade, brimming with turmeric, ginger, garlic, and chili, infuses the mutton with layers of complex flavors, making every bite a delicious experience. Pair this dish with a fresh salad or brown rice for a balanced Malaysian lunch. It's a great way to enjoy the taste of Malaysian Indian cooking without compromising on health, making it a favorite for both festive occasions and everyday meals.
Bahan-bahan(untuk 1 medium plate (about 120g cooked mutton per serving))
- 250g Lean mutton (boneless, trimmed) (kambing)
- 1/2 tsp Turmeric powder (kunyit)
- 1 tsp Chili powder (serbuk cili)
- 1 tsp Coriander powder (serbuk ketumbar)
- 1 tsp Ginger paste (halia)
- 1 tsp Garlic paste (bawang putih)
- 1 stalk Lemongrass (serai, finely chopped)
- 10 leaves Curry leaves (daun kari)
- 1 leaf Pandan leaf (optional, tied in a knot) - pilihan
- 2 tbsp Low-fat plain yogurt (for tenderizing)
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- 1 tbsp Cooking oil (use canola or sunflower)
- 1 small Onion (sliced)
Arahan
- 1
Slice the mutton into thin strips. In a bowl, mix turmeric, chili powder, coriander powder, ginger paste, garlic paste, yogurt, salt, and pepper. Add mutton and coat well. Marinate for at least 15 minutes.
15 minutes
Marinating longer (up to 2 hours) enhances flavor and tenderness.
- 2
Heat oil in a nonstick pan over medium heat. Add sliced onions, lemongrass, and curry leaves. Sauté until fragrant.
3 minutes
Use minimal oil and a nonstick pan to reduce calories.
- 3
Add marinated mutton to the pan. Stir-fry on high heat for 2-3 minutes until the meat is seared.
3 minutes
Spread the mutton in a single layer for even browning.
- 4
Lower the heat. Add pandan leaf (if using), cover, and cook for 10 minutes, stirring occasionally until mutton is cooked and tender.
10 minutes
If needed, add 1-2 tbsp water to prevent sticking.
Kenapa hidangan ini sihat
Choosing lean mutton, using less oil, and incorporating antioxidant-rich spices makes this recipe a healthier alternative to traditional deep-fried versions. The use of yogurt instead of cream or santan reduces overall fat, while the inclusion of fresh herbs and aromatics adds nutrients without extra calories. This dish is high in protein and low in carbohydrates, supporting muscle maintenance and satiety.
This Fried Mutton recipe uses lean cuts of mutton, minimizing saturated fat while maximizing protein content. The addition of yogurt not only tenderizes the meat but also adds beneficial probiotics. Spices like turmeric and ginger bring anti-inflammatory and antioxidant benefits, while lemongrass and curry leaves add vitamins and minerals. By pan-frying with minimal oil, the dish remains lower in calories and fat, making it suitable for health-conscious eaters.
Petua
- 💡Tip 1: Marinate the mutton overnight for deeper flavor.
- 💡Tip 2: Use a nonstick or ceramic pan to minimize oil usage.
- 💡Tip 3: Adding pandan leaf enhances aroma and authenticity.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a nonstick pan over low heat to preserve texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 390.0 kcal |
