AI-generated photo.
Caribbean · Iconic, Jamaica · Jamaica
Curry goat
Curry goat (curry goat), a Jamaica plate from Jamaica.
Pai editors’ mark 5 / 5
Plan, list, and collections
Curry goat is cooked in Jamaica as its own plate, not as a copy of a restaurant menu. Brown the lamb with curry powder and simmer it with potato until the meat yields. Goat is the celebrated meat. Lamb is what this pantry weighs. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
91
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 46%
- Carbs 22%
- Fat 33%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 36 g of protein in the serving.
Suits · Low sodium
About 400 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Lamb leg202 kcal
- Potato48 kcal
- Olive oil31 kcal
- Yellow onion14 kcal
- Curry powder8 kcal
- Garlic4 kcal
Glycemic load
Estimated glycemic load for this count: 9.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 310 kcal.
Allergens. None flagged in the required list.
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 233 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 310 kcal | 16% |
| Protein | 36 g | 72% |
| Carbohydrate | 17.2 g | 6% |
| Fiber | 3.5 g | 13% |
| Total sugars | 2.2 g | 4% |
| Fat | 11.4 g | 15% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 106 mg | 35% |
| Sodium | 400 mg | 17% |
| Potassium | 933 mg | 20% |
| Calcium | 55 mg | 4% |
| Iron | 3.9 mg | 22% |
| Magnesium | 66 mg | 16% |
| Zinc | 5.5 mg | 50% |
| Vitamin A | 7 mcg | 1% |
| Vitamin C | 19.6 mg | 22% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 1.4 mg | 9% |
| Vitamin K · estimate | 8 mcg | 7% |
| Thiamin (B1) | 0.4 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin (B3) | 9.2 mg | 57% |
| Vitamin B6 · estimate | 0.5 mg | 29% |
| Folate · estimate | 19 mcg | 5% |
| Vitamin B12 | 2.6 mcg | 109% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is high enough to make the meal satisfying.
- Sodium stays in a comfortable range.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Lamb leg4 pieces640 g
Curry powder1 tbsp10 g
Potato2 potatoes250 g
Yellow onion1 onion140 g
Fresh thyme1 tbsp4 g
Garlic3 cloves10 g
Thai chili2 chilies6 g
Fresh ginger2 slices10 g
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Curry goat. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh lamb leg, curry powder, potato, yellow onion, fresh thyme, garlic, thai chili, fresh ginger, kosher salt, olive oil. Curry goat is cooked in Jamaica as its own plate, not as a copy of a restaurant menu. Brown the lamb with curry powder and simmer it with potato until the meat yields. Goat is the celebrated meat. Lamb is what this pantry weighs. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Curry goat is cooked in jamaica. Add the herb at the end so it stays green and fragrant.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Curry goat, until the edges take a little color. Tomato sauce is ready when it looks darker and a spoon leaves a brief line.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Curry goat at a quiet simmer, about 195°F / 90°C. Start checking at 23 minutes. Curry goat is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 23 min
- 🇯🇲 JamaicaCaribbeanicon-jamaica-curry-goat-step-4
Curry goat, step 5
Step 5 · Curry goat
5Check the center of Curry goat, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇯🇲 JamaicaCaribbeanicon-jamaica-curry-goat-step-5
Curry goat, step 6
Step 6 · Rest 5 min
6Rest Curry goat for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in jamaica, with the sauce or garnish that belongs to it. Film Curry goat in this shot order and no other: aromatics softening without color; herbs cut in at the end; a grill grate just before the food lands; beans or grains tender at the edge of a bite. Slate words for the editor: basket, peel, gloss, anchor, nacre, drift, quartz, enamel, skillet, nappe.
Rest 5 min
How you know it is done
Curry goat is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Curry goat looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Curry goat turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Curry goat, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Curry goat is one of the plates people ask for by name from Jamaica.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Brown the lamb with curry powder and simmer it with potato until the meat yields. Goat is the celebrated meat. Lamb is what this pantry weighs.
Allergens in the required list: none flagged.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.