Kuurdak is a traditional Kyrgyz dish made by frying tender pieces of lamb or beef with onions and potatoes. Rich in protein, this hearty meal provides essential nutrients like iron and zinc, which are vital for muscle health and immune function. The inclusion of onions offers antioxidants, while potatoes contribute a good source of carbohydrates and fiber. While Kuurdak provides significant nutritional benefits, it is also high in calories and fats, which should be consumed in moderation. This recipe, a staple in Kyrgyz cuisine, strikes a balance between savory flavors and nutritional value, making it an ideal choice for those seeking to explore authentic Kyrgyz flavors. Discover how to make this comforting meal with our easy-to-follow guide, perfect for sharing with family and friends.

Ingredients:

- 500g lamb or beef, cut into bite-sized pieces

- 2 large onions, chopped

- 3 medium potatoes, peeled and diced

- 3 tablespoons vegetable oil

- 2 cloves garlic, minced

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- Salt and pepper to taste

- Fresh parsley for garnish (optional)

Instructions:

Heat the Oil: In a large skillet or pan, heat the vegetable oil over medium heat.

Cook the Meat: Add the meat to the pan and cook, stirring occasionally, until browned on all sides. This should take about 5-7 minutes.

Add Onions and Garlic: Stir in the chopped onions and minced garlic. Cook until the onions are soft and translucent, about 3-4 minutes.

Season: Sprinkle the ground cumin, paprika, salt, and pepper over the meat and onions. Stir well to combine.

Add Potatoes: Add the diced potatoes to the pan. Stir to mix with the meat and onions.

Simmer: Cover the pan and reduce the heat to low. Let it cook for about 20-25 minutes, or until the potatoes are tender and the meat is fully cooked.

Serve: Garnish with fresh parsley if desired. Serve hot and enjoy this flavorful Kyrgyz dish!

Feel free to adjust the seasoning to your taste and enjoy a taste of Kyrgyzstan right at home!

Nutritional Values

Lamb or Beef::

 - Calories: 250-300 kcal

 - Protein: 25-30g

 - Fat: 20-25g

 - Carbohydrates: 0g

Benefits:

 - High Protein: Essential for muscle growth, repair, and overall bodily functions.

 - Iron: Important for oxygen transport in the blood and prevention of anemia.

 - Vitamin B12: Supports nerve function and the production of red blood cells.

Onions:

 - Calories: 40 kcal

 - Protein: 1g

 - Fat: 0.1g

 - Carbohydrates: 9g

 - Fiber: 1.7g

Benefits:

 - Antioxidants: Rich in quercetin, which has anti-inflammatory and antioxidant properties.

 - Vitamins: Good source of vitamin C, which supports immune function.

 - Digestive Health: Contains prebiotics that promote gut health.

Potatoes:

 - Calories: 77 kcal

 - Protein: 2g

 - Fat: 0.1g

 - Carbohydrates: 17g

 - Fiber: 2.2g

Benefits:

 - Energy: High in carbohydrates, which provide a quick source of energy.

 - Vitamin C: Supports immune function and skin health.

 - Potassium: Helps maintain healthy blood pressure levels.

Vegetable Oil:

 - Calories: 120 kcal

 - Fat: 14g

 - Saturated Fat: 1g

 - Monounsaturated Fat: 9g

 - Polyunsaturated Fat: 4g

Benefits:

 - Healthy Fats: Provides essential fatty acids that support heart health.

 - Vitamin E: Acts as an antioxidant and supports skin health.

Garlic:

 - Calories: 149 kcal

 - Protein: 6g

 - Fat: 0.5g

 - Carbohydrates: 33g

 - Fiber: 2.1g

Benefits:

 - Allicin: Contains allicin, which has anti-inflammatory and antibacterial properties.

 - Immune Support: Boosts the immune system and may help reduce the risk of certain cancers.

 - Cardiovascular Health: Can help lower blood pressure and cholesterol levels.

Ground Cumin:

 - Calories: 8 kcal

 - Protein: 0.4g

 - Fat: 0.5g

 - Carbohydrates: 0.9g

Benefits:

 - Digestive Health: May aid digestion and reduce symptoms of indigestion.

 - Antioxidants: Contains antioxidants that can help protect cells from damage.

Paprika:

 - Calories: 6 kcal

 - Protein: 0.3g

 - Fat: 0.3g

 - Carbohydrates: 1g

Benefits:

 - Vitamins: Rich in vitamins A and C, which support vision and immune function.

 - Anti-inflammatory: Contains compounds that may help reduce inflammation.

Salt and Pepper:

Salt (per 1 teaspoon):

 - Sodium: ~2,300 mg (important to use in moderation)

  Pepper (per 1 teaspoon):

 - Calories: 6 kcal

 - Contains piperine, which may aid in digestion and have antioxidant properties.

Using these ingredients not only enhances the flavor of your dish but also provides a range of nutritional benefits that contribute to a balanced diet.