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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.

MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

"The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data."

What is the energy content breakdown?

Protein

23.8g / 32%

Carbohydrates

8.4g / 11%

Fats

18.3g / 57%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

Explore using low fat meat options like mutton liver
Add a few pieces of mutton liver along with other pieces to the dish which makes it high in iron and low in fat.

MyMenu IQ™

Kerala Mutton Fry Recipe

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Indian Main Course

Kerala Mutton Fry Recipe

Name: Kerala Mutton Fry Recipe
Prep time: PT15.00M
Cook time: PT35.00M
Total time: PT51.00M
Yield: 5.00
Cuisine: Indian
Ingredients: 2 Sachets MAGGI Masala-ae-Magic; 1 Teaspoonful Fennel Seeds (Saunf); 1 Unit Star Anise; 4 Units Green Cardamom; 2 Units Cinnamon (1 Inch Pieces); 6 Units Cloves; 1/2 Teaspoonful Turmeric Powder; 3 Tablespoons Coriander Powder; 1 Teaspoonful Whole Peppercorns; 6 Cloves Garlic; 500 Grams Mutton; 3 Tablespoons Oil; 1 Teaspoonful Mustard Seeds; 2 Units Onion (Sliced); 1 Inch Ginger; 5 Units Curry Leaves; 1 Pinch Salt

(1)

51Min

Medium

Recipe Variants

A Kerala Mutton Fry is a classic Kerala-style preparation made with whole spices and curry leaves with the predominant flavour of black peppercorns. Just do not let the long list of ingredients intimidate you, because the recipe is quite easy to make - just make sure you dry roast the spices and use coconut oil, to get all the authentic flavours of a Kerala-style Mutton Fry.

Ingredients

5 Servings

2 Sachets

MAGGI Masala-ae-Magic

1 Teaspoon

Fennel Seeds (Saunf)

Star Anise

Green Cardamom

Cinnamon (1 Inch Pieces)

Cloves

0.5 Teaspoon

Turmeric Powder

3 Tablespoons

Coriander Powder

1 Teaspoon

Whole Peppercorns

6 Cloves

Garlic

500 gms

Mutton

3 Tablespoons

Oil

1 Teaspoon

Mustard Seeds

Onion (Sliced)

1 Inch

Ginger

Curry Leaves

1 Pinch

Salt

Copy

Nutrition Value

Energy

800.2 kcal

Protein

23.82 g

Carbohydrates

8.44 g

Fats

18.31 g

Information per serving

Step 1
15 Min

Prepare ingredients as mentioned in the list. Grind fennel seeds, star anise, green cardamom, cinnamon, cloves, turmeric powder, coriander powder, black peppercorns and garlic together.
Step 2
15 Min

Put the mutton in a pressure cooker, add the above ground masala and MAGGI Masala-ae-Magic. Mix well and add half a cup of water. Now, add salt to taste and pressure cook for 8-10 minutes after the first whistle. Allow to cool, open pressure cooker and dry-out the liquid, if any.
Step 3
20 Min

Heat the oil in a wok, add the mustard seeds and when they start to splutter, add the onions, ginger and curry leaves. Sauté till onions are soft and transparent, add the cooked mutton and sauté on a low-flame, till well-fried and brown.
Step 4
1 Min

Serve hot with Kerala Parottas.

Step 1 of 4

Prepare ingredients as mentioned in the list. Grind fennel seeds, star anise, green cardamom, cinnamon, cloves, turmeric powder, coriander powder, black peppercorns and garlic together.

Step 2 of 4

Put the mutton in a pressure cooker, add the above ground masala and MAGGI Masala-ae-Magic. Mix well and add half a cup of water. Now, add salt to taste and pressure cook for 8-10 minutes after the first whistle. Allow to cool, open pressure cooker and dry-out the liquid, if any.

Step 3 of 4

Heat the oil in a wok, add the mustard seeds and when they start to splutter, add the onions, ginger and curry leaves. Sauté till onions are soft and transparent, add the cooked mutton and sauté on a low-flame, till well-fried and brown.

Step 4 of 4

Serve hot with Kerala Parottas.

Recipe PDF

With pictures

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