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Add spices
Put turmeric and red chilli powder and stir well for a few seconds. Add little water to prevent it from sticking to the surface of the pan.
Achari chicken
Achari chicken has 130.3 calories per serving (1 Small Cup) — that's 128.9 calories per 100g. It provides 13g protein, 2.5g carbs, and 7.6g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Achari chicken in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories130.3 kcal
- Carbs2.5 g (9.9 kcal)
- Protein13.0 g (51.9 kcal)
- Fats7.6 g (68.5 kcal)
Nutrition Label
Achari chicken
- Serving Size1 Small Cup (100 g)
- Calories130.3 kcal
- Carbs2.5 g
- Fiber1.4 g
- Sugar0.7 g
- Protein13.0 g
- Fat7.6 g
- Saturated fat1.7 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.0 g
- Cholesterol50.8 mg
- Sodium336.5 mg
Nutrition per 100g
- Calories128.9 kcal
- Carbs2.4 g
- Fiber1.4 g
- Sugar0.7 g
- Protein12.8 g
- Fat7.5 g
- Cholesterol50.3 mg
- Sodium332.9 mg
1 serving = 101.1g
Cooking time: 50 minutes
Serves: 11 persons
Ingredients
Chicken
500 Grams
Tomato ripe local
100 Grams
Lemon juice
1 Tea Spoon
Coriander leaves
15 Grams
Onion big
100 Grams
Cumin seeds
1 Tea Spoon
Fenugreek seeds
1 Tea Spoon
Turmeric powder
1 Tea Spoon
Mustard seeds
1 Tea Spoon
Niger seeds black
0.5 Tea Spoon
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
250 Milliliter
Curd
50 Milliliter
Ginger garlic paste
2 Tea Spoon
Red chilli powder
1.5 Tea Spoon
Fennel seeds
1 Tea Spoon
Instructions
1
2
Add tomato puree
Put tomato puree and cook it for 2 mins. Now, Cut the chicken into small pieces and add the chicken pieces to the pan. Cook it for about 6-7 mins while stirring from time to time.
3
Add water and let it cook
Once done, add water and cover the pan. Cook it for around 20-25 mins on a low flame.
4
Add curd
Add curd and cook for another 4 mins. You can now switch off the flame and add salt and lemon juice to the dish.
5
Garnish and serve
Put some chopped coriander leaves on top for garnishing. Chicken achari is ready to be served.
6
Heat oil in a pan
Take a pan and heat oil in it. Put fennel seeds, niger seeds, fenugreek seeds, cumin seeds, mustard seeds and dry red chillies. Fry them for 25 secs.
7
Saute onions
Put chopped onions in the pan and saute them. Then add ginger and garlic paste and cook while stirring time and again.
Also Known As
Glycemic Index
63 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Achari chicken | Achari paneer | Chemba Curry | Kondo curry |
|---|---|---|---|---|
| Calories | 130.3 kcal | 174.6 kcal | 100.7 kcal | 100.7 kcal |
| Carbs | 2.5 g | 9.9 g | 11.3 g | 11.3 g |
| Protein | 13 g | 11 g | 1.9 g | 1.9 g |
| Fat | 7.6 g | 10.1 g | 5.3 g | 5.3 g |
| Fiber | 1.4 g | 1.8 g | 3.8 g | 3.8 g |
| Sugar | 0.7 g | 7.1 g | 4.6 g | 4.6 g |
| Sodium | 336.5 mg | 219.6 mg | 255.4 mg | 255.4 mg |
| Cholesterol | 50.8 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 130.3 kcal per serving, this is an excellent choice for weight management. With 13g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 13g protein per serving — a moderate amount. Pair with a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — cholesterol (50.8mg) is on the higher side.
PCOS
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (13g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Achari chicken stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (260.6-390.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Achari chicken contains 130.3 kcal (13g protein, 2.5g carbs, 7.6g fat). That's 128.9 kcal per 100g. You can track exact portions in the Hint app.
At just 130.3 kcal per serving, this is an excellent choice for weight management. With 13g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Achari chicken has 13g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Achari chicken is light enough for dinner at 130.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Achari chicken already has good protein (13g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (63) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
