Speaking of the habit of eating mutton, it can be traced back to the Yuan Dynasty. The book "Yin Zheng Yao" by the imperial physician Husi Hui from that era recorded the recipes of the Yuan Dynasty, of which 80% were mutton dishes, showcasing a distinct nomadic ethnic characteristic. By the Qing Dynasty, the methods of preparing mutton had reached their pinnacle. Judging from the dietary records of Emperor Qianlong's southern tours, the ways of eating mutton were even more varied and rich. So, what are the common ways of eating mutton today? And how can it be prepared to be nutritious?
Nowadays, the common methods for preparing mutton are mainly stir-frying, grilling, hot pot boiling, and stewing. Each method has its own unique flavor and characteristics, and the nutrients contained are also different.
Stewed mutton has the least nutritional loss
Among these methods, stewing mutton retains the original broth and juice during the cooking process, which ensures that nutrients are not lost to the greatest extent. Therefore, when winter arrives, why not often treat your family to a casserole of radish stewed lamb ribs? It can help replenish qi and tonify deficiency, as well as promote the downward flow of qi and resolve phlegm. Simply chop the lamb ribs into 5-6 cm pieces, add scallions and ginger, and simmer over low heat, then add the radish. Chef Ai suggests that using a clay pot for stewing will yield an even better flavor.
Mutton is sweet and warm in nature without being drying. It warms the middle and lower jiao, and tonifies the lung and kidney qi, making it particularly suitable for winter nourishment. Besides pairing with radish, stewing it with Chinese yam, chestnuts, and walnuts provides more comprehensive nutrition. Chinese yam replenishes qi and strengthens the spleen, and also aids digestion; chestnuts tonify the kidneys, strengthen the waist, benefit the stomach, and pacify the liver. According to the principle in the "I Ching" that "what is above supplements what is above, and what is below supplements what is below," chestnuts are also an excellent brain food; walnuts are warming and tonify the lung and kidney, relieve asthma, and moisten the intestines. Stewing these three ingredients with mutton is rich in nutrients, warming and tonifying without being drying, and builds the primordial qi and secures the foundation. Hot pot boiled mutton has a short heating time and is also very nutritious
Hot pot boiled mutton is the most familiar preparation method for everyone. In the depths of winter, when you sit at the table and savor the tender meat and fresh broth of hot pot mutton, you will immediately feel a warm glow and a sense of comfort all over your body. The selection of meat for hot pot is very particular. Generally, only five parts are suitable: the upper brain, the large fork, the small fork, the mill section, and the cucumber strip. The knife skills are also crucial. The mutton must first be pressed with ice to remove blood water, then sliced thinly with a special large knife to ensure the meat is tender, not gamey, and not greasy. However, experts remind that many people like to use the spicy and numbing broth of Sichuan hot pot for mutton, which can easily lead to "internal heat."
If paired properly, the nutritional value of hot pot boiled mutton is also very high
The condiments for hot pot have clever uses: white pepper tonifies the lungs, and black pepper warms the intestines. Adding a little to the clear broth is very helpful for people with deficiency and diarrhea.
Adding some seafood, such as kelp or sea cucumber, while boiling the mutton also has the effect of warming and tonifying the spleen and kidneys;
Adding tofu can increase the protein content;
Adding fresh fish fillets with few or no bones makes it even more nutritious and suitable for the elderly and children with slightly weak spleens and stomachs.
While boiling the meat, also blanching some vegetables like crown daisy or tassel can help clear heat and reduce internal fire.
Stir-fried mutton is second in nutritional value
The stir-fry method is typically represented by "scallion stir-fried mutton." "Bao" refers to a cooking technique where beef or mutton is quickly stir-fried over a high flame in a wok. This dish evolved from the former "cheng pao mutton." When making it, one should choose fresh and tender lamb leg meat, slice it thinly, and stir-fry it over high heat with fresh scallion whites. It replenishes qi and tonifies deficiency, warms the middle and lower jiao, and also has the effect of inducing sweat and detoxification.
Grilled and fried mutton have high fat content and the most nutritional loss
For grilling, fresh and tender leg and upper brain cuts should be chosen, with the sinews removed, moisture pressed out, and sliced thinly. If the slices are uneven in thickness or the sinews are not completely removed, there will be a gamey taste when eaten. The sliced lamb is marinated in over ten condiments such as shrimp sauce, soy sauce, chopped green onions, cilantro segments, ginger juice, sugar, and chili oil, then grilled. Grilled mutton is not only delicious and nutritious but also stimulates the appetite.
Representative fried mutton dishes include "Song Rou" (松肉) and "Shao Yang Rou" (烧羊肉). "Song Rou" is made by wrapping minced meat in oil skin, forming it into strips, and then deep-frying it. It has a golden color, a soft and crispy texture, and a savory and dry flavor. "Shao Yang Rou" originates from the court dish "Lu Zhu Guo Shao Yang Rou" (卤煮锅烧羊肉). One can use fresh fatty lamb flank or ribeye, simmer it with seasonings over low heat until tender, then deep-fry it. It is a method of first simmering and then frying. The taste is crispy on the outside and tender on the inside, savory and dry, with the effect of warming the middle and lower jiao, benefiting the kidneys, and strengthening yang. However, this method involves a lot of oil, and due to the high temperature during cooking, a significant amount of nutrients is lost.