Tender Slow-Cooked Goat Fillet in a Healthy Herb Broth
Nutritional value per serving
Calories270kcal
Carbs6gram
Fat8gram
Protein30gram
Ingredients
- Goat fillet (choose fresh, red, and firm meat with no strong odor)600 g
- Olive oil (extra virgin preferred for health benefits)1 tbsp
- Garlic cloves (fresh, firm, and plump)3 pieces
- Onion (medium, fresh and firm)1 piece
- Carrot (medium, washed and peeled)1 piece
- Celery stalks (fresh, crisp)2 pieces
- Fresh thyme (or 1 tsp dried thyme)1 tbsp
- Fresh rosemary (or 1 tsp dried rosemary)1 tbsp
- Low-sodium chicken or vegetable broth500 ml
- Salt (to taste)to taste n/a
- Black pepper (freshly ground, to taste)to taste n/a
This slow-cooked goat fillet recipe yields tender, flavorful meat infused with a healthy, aromatic herb broth, perfect for a comforting meal. The slow cooking process breaks down the fibers in the goat meat making it delightfully soft while keeping it moist and flavorful without added fats. You'll need everyday ingredients and a slow cooker or a heavy pot with a lid. The total cost of ingredients is approximately $15 ($13/£12/₹1100). The dish is roughly 270 kcal per serving, rich in protein, low in fat, and suitable for a healthy eating plan. The cooking complexity is easy, and total time including preparation is about 3 hours. Food safety tips included to ensure your meal is delicious and safe!
Preparation instructions
Prepare the ingredients
1Finely chop the garlic and onion. Peel and slice the carrot; chop celery into small pieces. Trim the goat fillet of any excess fat or sinew and cut into chunks about 2 inches.
Brown the goat fillet
2In a heavy pan or skillet, heat the olive oil over medium heat. Add the goat fillet pieces and brown on all sides for about 5 minutes. This step seals in flavor and gives the meat a nice texture.
Add vegetables and herbs
3Add the chopped garlic, onion, carrot, celery, thyme, and rosemary to the pan. Sauté for 3-4 minutes until fragrant and vegetables soften slightly.
Combine and slow cook
4Transfer everything from the pan to a slow cooker or heavy pot. Pour in the broth and season with salt and freshly ground black pepper to taste. Cover with a lid.
Cook the goat fillet slowly
5If using a slow cooker: Cook on low for 2.5 to 3 hours. If using a pot on the stove: Bring to a simmer, then reduce heat to low and cook gently for about 2 to 2.5 hours, checking occasionally and adding water if needed to keep the meat partly submerged.
Check for doneness and safe temperature
6The goat fillet is done and safe to eat when it is very tender and has an internal temperature of at least 75°C (167°F). Use a meat thermometer inserted into the thickest piece to check. The meat should be easy to pull apart with a fork.
Serve and enjoy
7Once cooked, taste and adjust seasoning with salt and pepper if needed. Serve hot, paired with whole grains or steamed vegetables for a healthy, balanced meal.
Cooking Tips
1Use a meat thermometer to ensure the goat meat reaches at least 75°C inside to kill harmful bacteria.
2Avoid cross-contamination by using separate cutting boards and utensils for raw meat and vegetables.
3If you don't have a slow cooker, a heavy covered pot on low heat works well for slow cooking.
4You can substitute goat fillet with lamb or beef fillet if preferred, adjusting cooking times accordingly.
5Adding a splash of lemon juice or vinegar at the end brightens the flavors nicely.
Equipment
- Sharp knife
- Cutting board
- Heavy skillet or pan
- Slow cooker or heavy pot with lid
- Meat thermometer
- Wooden spoon or spatula
Shopping List
- [ ] Goat fillet (around 600g) - Expect to pay around $10. Choose fresh, firm meat that is bright red without a strong odor.
- [ ] Olive oil, extra virgin - $0.50 for the quantity used. Look for cold-pressed and dark bottles.
- [ ] Garlic (3 cloves) - $0.30. Fresh, firm bulbs are best.
- [ ] Onion (1 medium) - $0.40. Choose firm onions with dry skin.
- [ ] Carrot (1 medium) - $0.20. Look for firm, bright orange carrots.
- [ ] Celery stalks (2 pieces) - $0.50. Crisp and green stalks are best.
- [ ] Fresh herbs (thyme and rosemary) or dried equivalent - $2. Fresh herbs should be bright and fragrant.
- [ ] Low-sodium chicken or vegetable broth (500 ml) - $1.50. Low sodium options are healthier.
- [ ] Salt and pepper - pantry staples.
Total approximate cost: $15
FAQ
Can I use a pressure cooker instead of slow cooking?
Yes, you can use a pressure cooker to speed up the cooking time. Cook the goat fillet at high pressure for about 35-45 minutes until tender.
How do I know if the goat fillet is fully cooked?
Use a meat thermometer: the internal temperature should reach at least 75°C (167°F). The meat should also be tender and easy to pull apart.
Can I freeze leftovers?
Yes, cooled leftovers can be stored in an airtight container in the freezer for up to 3 months. Thaw safely in the fridge before reheating.
Is goat meat healthy?
Yes, goat meat is lean and high in protein with less fat than many other red meats, making it a healthy choice when prepared properly.