Are you searching for some healthy keto diet recipes which are made with Lamb meat with Vegetables? Then vegetable mutton with a mushroom can be a great choice for your diet.
Vegetable Mutton in the Mushroom is loaded with healthy and nutrition. Because it has veggies that contain various types of vitamins and minerals, meat is a great source of protein and mushrooms contain antioxidants.
They contain high protein content and low-fat content which makes them perfect for people who are on a weight loss diet. They also have low calories, so they can be consumed by people who are on calorie-restricted diets. Hope you will enjoy making it!
Ingredients for Healthy Keto Diet:
- 1 tbsp of olive oil,
- 200 gram sliced mushrooms,
- 125-gram mutton slices,
- 1/2 cup chopped onion,
- 1 cup capsicum cube,
- 1 Tbs soy sauce,
- 1 pinch of black pepper powder,
- 8 eggs,
- 1/2 cup liquid milk,
- 1 /2 cup grated cheese,
- chili powder,
- salt to taste
- Lettuce, green chilies, and coriander leaves for garnishing
Directions:
- First, heat the oven to 180 degrees Celsius.
- Heat a frying pan and spray it with olive oil. 3. Then, when the pan is hot, add mushroom, onion, capsicum, and sliced mutton together and cook for 6 minutes.
- Now in a separate bowl, mix eggs, milk, salt, pepper, and cheese together.
- Now pour the mutton mixture into the egg and cheese mixture.
- Bake all the mixtures in the pan of the oven for 25 minutes.
- Now sprinkle some pepper powder.
- Remove from the oven for 20 minutes and serve with lettuce, green chilies, capsicum, tomato slice, and cilantro.
Health Benefits of Mutton
Mutton is a type of red meat that is prepared from the meat of a sheep, typically a lamb. It is a very popular dish in many countries around the world. PubMed Central says Lamb contains a satisfying amount of lean protein 25-27% fat content like 7 grams of monosaturated fat, 1.2 grams polyunsaturated, and total fat usually around 17–21
The National Institute Of Health says Lamb is a key nutrient related to its contribution to a healthy diet for all ages which contains a lot of vitamins like vitamin B12, fatty acids, selenium, zinc, niacin, phosphorus, etc. Lambs also fulfill the daily protein requirements, reduced body fat mass, and give energy and strength.
Nutritional Facts:
Per 100 grams lamb meat contains…
- Water 53.7 g
- Energy 294 kcal
- Energy 1230 kJ
- Protein 24.5 g
- Total lipid (fat) 20.9 g
- Ash 1.04 g
- Carbohydrates, by a difference of 0 g
- Fiber, total dietary 0 g
- Sugars, total including NLEA 0 g
- Calcium, Ca 17 mg
- Iron, Fe 1.88 mg
- Magnesium, Mg 23 mg
- Phosphorus, P 188 mg
- Potassium, K 310 mg
- Sodium, Na 72 mg
- Zinc, Zn 4.46 mg
- Copper, Cu 0.119 mg
- Manganese, Mn 0.022 mg
- Selenium, Se 26.4 µg
- Vitamin C, total ascorbic acid 0 mg
- Thiamin 0.1 mg
- Riboflavin 0.25 mg
- Niacin 6.66 mg
- Pantothenic acid 0.66 mg
- Vitamin B-6 0.13 mg
- Folate, total 18 µg
- Folate, food 18 µg
- Folate, DFE 18 µg
- Choline, total 93.7 mg
- Betaine 12.3 mg
- Vitamin B-12 2.55 µg
- Vitamin B-12 added 0 µg
- Cryptoxanthin, beta 0 µg
- Lutein + zeaxanthin 0 µg
- Vitamin E (alpha-tocopherol) 0.14 mg
- Vitamin D (D2 + D3), International Units 2 IU
- Vitamin D (D2 + D3) 0.1 µg
- Vitamin D3 (cholecalciferol) 0.1 µg
- Vitamin K (phylloquinone) 4.6 µg
- Vitamin K (Dihydrophylloquinone) 0 µg
- Fatty acids, total saturated 8.83
Source: USDA
Health Benefits of Mushrooms:
PubMed Central says mushrooms are popular valuable foods because they contain low calories, low carbohydrates, fat, and sodium. It is also cholesterol-free that provides us with some important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D, proteins, and fiber. All nutrients are very important for our body’s natural healing capacities and properties in traditional medicine.
The National Institute of Health says Mushrooms have antioxidants, antibacterial, immune system enhancer, and cholesterol-lowering agents that are associated with a reduction in the risk of cancer and diabetes.
Prevention or treatment of Parkinson, Alzheimer’s, and hypertension, and also reduces the risk of stroke. It also reduces the risk of cancer invasion and metastasis due to antitumoral attributes.
Also Read: Loaded Cauliflower With Cheese – Low Carb Recipe
Nutritional facts:
Per 100-gram Mushroom contains…
- Water 92.4 g
- Energy 22 kcal
- Energy 93 kJ
- Protein 3.09 g
- Total lipid (fat) 0.34 g
- Ash 0.85 g
- Carbohydrate, by difference 3.26 g
- Fiber, total dietary 1 g
- Sugars, total including NLEA 1.98 g
- Glucose 1.48 g
- Fructose 0.17 g
- Calcium, Ca 3 mg
- Iron, Fe 0.5 mg
- Magnesium, Mg 9 mg
- Phosphorus, P 86 mg
- Potassium, K 318 mg
- Sodium, Na 5 mg
- Zinc, Zn 0.52 mg
- Copper, Cu 0.318 mg
- Manganese, Mn 0.047 mg
- Selenium, Se 9.3 µg
- Vitamin C, total ascorbic acid 2.1 mg
- Thiamin 0.081 mg
- Riboflavin 0.402 mg
- Niacin 3.61 mg
- Pantothenic acid 1.5 mg
- Vitamin B-6 0.104 mg
- Folate, total 17 µg
- Folic acid 0 µg
- Folate, food 17 µg
- Folate, DFE 17 µg
- Choline, a total of 17.3 mg
- Betaine 9.4 mg
- Vitamin B-12 0.04 µg
- Vitamin E (alpha-tocopherol) 0.01 mg
- Vitamin D (D2 + D3), International Units 7 IU
- Fatty acids, total saturated 0.05 g
Source: Food Data Central
