A hearty and flavorful Stew, 100 G Mutton Corn Squash Stew (Navajo) contains 103 Calories per serving. Made with a combination of tender mutton, sweet corn, and earthy squash, this dish is a staple in Navajo cuisine.
Rich in nutrients, this Stew is an excellent source of Protein, fiber, vitamins, and minerals. The Mutton provides high-quality protein, while the Corn and Squash offer important vitamins and minerals such as vitamin C, potassium, and magnesium.
In this article, we'll explore the ingredients, nutritional information, benefits, and recipe of Mutton Corn Squash Stew for a delicious and healthy meal option.
Ingredients of Mutton Corn Squash Stew
To make Mutton Corn Squash Stew, you will need the following ingredients: 1 pound of boneless mutton, trimmed and cut into chunks, 1 diced onion, 2 cups of corn kernels, 2 cups of diced squash, 1 tablespoon of olive oil, 1 tablespoon of chili powder, 1 tablespoon of cumin, and 3 cups of water. These ingredients are easily available in any grocery store or local market.
Calorie Content of Mutton Corn Squash Stew
A 100-gram serving of Mutton Corn Squash Stew contains 103 Calories. If you're watching your calorie intake or looking for a lighter meal option, you can reduce the portion size or serve the stew with a side salad or steamed vegetables. Alternatively, you can add more veggies and reduce the amount of mutton for a lower-calorie, but still hearty, version of this stew.
Protein Content of Mutton Corn Squash Stew
Mutton Corn Squash Stew is an excellent source of Protein, with each serving containing about 18 grams of protein. Protein is essential for building and repairing muscles, maintaining healthy skin, hair, and nails, and promoting satiety and weight management. Adding beans or lentils to the stew can increase the protein content even more.
Fat Content of Mutton Corn Squash Stew
Mutton Corn Squash Stew is moderate in Fat, with each serving containing about 6 grams of fat. Most of the fat comes from the mutton, which provides heart-healthy unsaturated fats along with some saturated fat. To keep the fat content low, trim any visible fat from the mutton and use lean cuts such as leg, shoulder, or loin.
Carbohydrate Content of Mutton Corn Squash Stew
Mutton Corn Squash Stew is a good source of Carbohydrates, with about 15 grams per serving. Most of the carbs come from the corn and squash, which provide fiber, complex carbs, and natural sweetness. To make the stew even more filling and nutritious, you can add some quinoa, rice, or barley to the mix.
Benefits of Mutton Corn Squash Stew
Mutton Corn Squash Stew offers several health benefits, including: - High-quality Protein for muscle building and repair. - Fiber, vitamins, and minerals from the veggies for immune and digestive health.
Healthy Recipe of Mutton Corn Squash Stew
To make Mutton Corn Squash Stew, follow these simple steps: - In a large pot, heat the olive oil over medium heat. - Add the mutton and cook for 5-7 minutes, or until browned on all sides.
Side Dishes for Mutton Corn Squash Stew
Mutton Corn Squash Stew pairs well with a variety of side dishes, such as: - Steamed rice or quinoa - Warm bread or tortillas for dipping and scooping.
Tips for Making Mutton Corn Squash Stew
To make the best Mutton Corn Squash Stew, keep these tips in mind: - Use fresh, high-quality ingredients for optimal flavor and nutrition. - Allow the stew to simmer for at least 30-45 minutes to develop the flavors and tenderize the meat.
Variations of Mutton Corn Squash Stew
You can customize Mutton Corn Squash Stew to your liking by trying these Variations: - Use different veggies such as carrots, potatoes, or bell peppers for added color and texture. - Add some spices or herbs such as oregano, thyme, or garlic for extra flavor and aroma.
5 Frequently Asked Questions about Mutton Corn Squash Stew (Navajo)
1. What is Mutton Corn Squash Stew?
Mutton Corn Squash Stew is a traditional Navajo dish made with mutton, squash, corn and other vegetables. It is typically served with Frybread or Indian Tacos.
2. What are the nutritional benefits of Mutton Corn Squash Stew?
Mutton Corn Squash Stew is low in Calories and high in nutrients. It is a good source of Protein, fiber, vitamins A and C, and potassium. It is also rich in antioxidants and anti-inflammatory compounds.
3. How is Mutton Corn Squash Stew prepared?
To prepare Mutton Corn Squash Stew, first sear the mutton in a pan and then cook it in a pressure cooker or slow cooker with the vegetables and seasonings. The squash and corn should be added towards the end of cooking to prevent them from becoming too mushy. The stew should be simmered until the mutton is tender and the vegetables are cooked through.
4. Can Mutton Corn Squash Stew be frozen?
Yes, Mutton Corn Squash Stew can be frozen for later use. It should be allowed to cool to room temperature before being placed in a freezer-safe container. It can be frozen for up to 3 months.
5. Are there any Variations of Mutton Corn Squash Stew?
Yes, there are many variations of Mutton Corn Squash Stew. Some recipes call for the addition of beans, tomatoes, or green chilies. Others use different types of meat, such as beef or bison. Some recipes also use different types of squash, such as pumpkin or butternut squash.