Caribbean · dinner
Jamaican Curry Goat with Potatoes
Video by caribbeanpot on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A slow-braised curry of lean goat and potatoes: one serve gives about 45 g of protein and is rich in zinc, iron and vitamin B12, with potassium from the potatoes.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Season the goat pieces with the salt, onions, scotch bonnet and curry powder, mix well, cover and marinate in the fridge for at least 2 hours (overnight is best). 1:02
- Heat the oil in a wide heavy pan over medium-high heat. Add the goat, leaving most of the onion and pepper behind for now, and sear until the pieces darken and are sealed all over. 2:38
- Add the remaining onion and pepper, the thyme, scallions and allspice berries. Swish the 3 cups hot water around the marinating bowl and pour it in. Bring to the boil, stirring to lift the curry off the bottom. 4:01
- Cover and simmer on very low heat for about 1½ hours, until the goat is getting tender. 5:53
- Tuck in the potatoes, bring back to the boil, then simmer 35–40 minutes more until the potatoes are soft, the meat falls off the bone and the gravy is thick. Garnish with parsley if you like. 6:29
Tip. Serves 4 (our estimate). Time includes a 2-hour marinade; overnight is even better. Serve with rice and peas or plain rice. Leave the scotch bonnet whole for a milder curry.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 28%
- Protein 45%
- Fat 27%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 85% of the 28 g of net carbs come from the potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Zinc High79%
8.7 mg a serve, mostly from bone-in goat (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High74%
1.8 µg a serve, mostly from bone-in goat (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron High44%
7.9 mg a serve, mostly from bone-in goat (70%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 High43%
0.7 g a serve, mostly from vegetable oil (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High35%
42 µg a serve, mostly from scallions (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High34%
19 µg a serve, mostly from bone-in goat (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium High30%
1430 mg a serve, mostly from potatoes (48%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B6 High28%
0.5 mg a serve, mostly from potatoes (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High22%
20 mg a serve, mostly from potatoes (62%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source18%
2.7 mg a serve, mostly from vegetable oil (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source16%
64 µg a serve, mostly from potatoes (56%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source12%
51 mg a serve, mostly from potatoes (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 3
Calcium6%
83 mg a serve, mostly from bone-in goat (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A1%
9.6 µg a serve, mostly from scallions (39%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by caribbeanpot; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.