Top Rated CaribbeanView Recipe
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'Goat' curry
This Caribbean curry can also be made with mutton or lamb.
What you need
- 900 g well trimmed goat, roughly chopped
- 2-3 tsp salt
- 2-3 cloves garlic, peeled and crushed
- juice and finely grated rind of 1 lime
- 1 large onion, peeled and chopped
- 6 tsp-45 ml sunflower oil
- 3 tsp curry powder
- 6 tsp-45 ml hot pepper sauce
- 6 tsp tomato puree
- 50 g creamed coconut
- 6 tsp chopped fresh coriander, stalks and leaves separated.
- 150 ml water
Method
Prepare the meat. Mix well with the salt, garlic, rind and juice. Leave to marinate in the fridge for 1-1 days.
In a large pan, fry the onion gently in the oil, until golden. Add the meat. Stir over a high heat until sealed on all sides. Add the curry powder, pepper sauce, tomato puree, coconut and coriander stalks. Cook for 5 min.
Add the water, bring to the boil and cover. Simmer gently, stirring occasionally for 1 1/2 - 1 days until meat is very tender. Adjust seasoning.
Add the remaining coriander to serve.
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Preparation 45 minutes Cook 20 minutes Waiting » 1 hour Marinate 1 hour - 2 hours Total 2 hours, 5 minutes -
Energy 414 kcal/serving Fat 2.08 g/serving Carbohydrates 22.60 g/serving Glycaemic Index 16 Glycaemic Load 0.94 
Serving suggestion
Rice and roti bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1732 | 206 | 10475 | 8350 |
| Energy (kcal) | 414 | 49.3 | 2500 | 2000 |
| Protein (g) | 54.3 | 6.46 | ||
| Carbohydrate (g) | 9.02 | 1.07 | 345 | 275 |
| Fat (g) | 17.4 | 2.08 | 95 | 70 |
| Fat (saturated) (g) | 6.40 | 0.76 | ||
| Fibre (g) | 2.45 | 0.29 | ||
| Sodium (mg) | 1570 | 187 | ||
| Salt (equivalent) (g) | 3.93 | 0.47 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 30.8 | 3.67 | 800 |
| Vitamin B-12 (µg) | 2.88 | 0.34 | 1 |
| Vitamin B-6 (mg) | 0.13 | 0.02 | 2 |
| Vitamin C (mg) | 17.3 | 2.06 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.60 | 0.07 | 10 |
| Zinc (mg) | 10.6 | 1.26 | 15 |
| Calcium (mg) | 65.2 | 7.76 | 800 |
| Folate (mcg) | 29.1 | 3.47 | 200 |
| Iron (mg) | 8.44 | 1.01 | 14 |
| Magnesium (mg) | 18.2 | 2.17 | 300 |
| Niacin (mg) | 10.1 | 1.21 | 18 |
| Pantothenic acid (mg) | 0.19 | 0.02 | 6 |
| Riboflavin (mg) | 1.29 | 0.15 | 1.6 |
| Phosphorous (mg) | 505 | 60.3 | 800 |
| Thiamin (mg) | 0.33 | 0.04 | 1.4 |
This recipe is:
- Low in fat
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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