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Bangali randu murgi

Bangali randu murgi has 159.8 calories per serving (1 Small Cup) — that's 143.4 calories per 100g. It provides 11.4g protein, 4.7g carbs, and 10.6g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.

Track the exact calories and macros of Bangali randu murgi in the Hint app — India's comprehensive recipe and nutrition tracking platform.

Bangali randu murgi
  • Serving Size 1 Small Cup (100 g)
  • Calories159.8 kcal
  • Carbs4.7 g (18.8 kcal)
  • Protein11.4 g (45.5 kcal)
  • Fats10.6 g (95.5 kcal)

Nutrition Label

Bangali randu murgi

  • Serving Size1 Small Cup (100 g)
  • Calories159.8 kcal
  • Carbs4.7 g
  • Fiber1.6 g
  • Sugar1.1 g
  • Protein11.4 g
  • Fat10.6 g
  • Saturated fat2.0 g
  • Mono unsaturated fat2.9 g
  • Poly unsaturated fat2.2 g
  • Cholesterol31.0 mg
  • Sodium15.2 mg

Nutrition per 100g

  • Calories143.4 kcal
  • Carbs4.2 g
  • Fiber1.4 g
  • Sugar1.0 g
  • Protein10.2 g
  • Fat9.5 g
  • Cholesterol27.9 mg
  • Sodium13.6 mg

1 serving = 111.4g

Cooking time: 40 minutes

Serves: 5 persons

Ingredients

Onion big
100 Grams
Cardamom green
2 Grams
Chillies red
2 Grams
Cloves
1 Grams
Mace
1 Grams
Turmeric powder
1 Grams
Chicken poultry breast skinless
250 Grams
Rice bran oil
2 Table Spoon
Curd
150 Grams
Ginger garlic paste
2 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Coriander powder
0.5 Grams

Instructions

1
Cooking
Whip Plain curd. Mix thoroughly and add a cup of water to avoid curdling. Cook for 3-4 minutes. Add salt to the mixture. Now add the spice mix and cook for 2 more minutes or until the spices release oil from the side. Add Chicken chunks along with the marinade. Mix thoroughly and start cooking by covering the pan on low flame. Stir in between.Once chicken cooked completely, sprinkle little red chili powder and turmeric powder over the chicken pieces Add Garam Masala. Keep cooking without covering the pan for 5 minutes.
2
Serving
Garnish with coriander leaves. Serve with some butter rotis and veg salad.
3
Marination
Wash and clean chicken pieces thoroughly. Take plain curd, onion paste, ginger paste, garlic paste, cumin powder, coriander powder, bengali garam masala powder, kashmiri red chili powder, turmeric powder along with oil. Marinate the chicken pieces with the mixture and put them in the refrigerator for 8 hours.
4
Gravy preparation
Mix cumin powder, coriander powder, kashmiri red chili powder, turmeric powder, and oil to make a thick spice paste before cooking.Heat oil in a deep bottom pan. Temper the oil with cinnamon stick, dry red chili, bay Leaf, Green, and Black Cardamom, Javitri and clove. Add finely chopped onion and cook till the Onions are crisp and brown in color. Now add ginger and garlic paste and give a thorough mix. Add little water to avoid burning and cook for a minute. Keep the flame on the lower side.

Also Known As

Bengali doi murgi Bengali Thoy Murugi Dahi Murg

Glycemic Index

63 Medium
Low
Medium
High

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

NutrientBangali randu murgiMutton Palak BhajiMutton palak curryMutton Palak Kari
Calories159.8 kcal118.3 kcal85.6 kcal85.6 kcal
Carbs4.7 g10.6 g3 g3 g
Protein11.4 g5.3 g3.9 g3.9 g
Fat10.6 g6.1 g6.4 g6.4 g
Fiber1.6 g7.9 g1.5 g1.5 g
Sugar1.1 g0.3 g1 g1 g
Sodium15.2 mg1682.3 mg148.6 mg148.6 mg
Cholesterol31 mg5.7 mg12.3 mg12.3 mg

Similar Recipes

Mutton Palak Bhaji Mutton palak curry Mutton Palak Kari Mutton palak sabzi Mutton Palakura Koora Mutton spinach curry Ambadi kombdi rassa Ambadi Mutton Gongura chicken curry Gongura mutton Kongura Mattan Kongura Sikan Kari

Health Goals Suitability

Weight Loss

At just 159.8 kcal per serving, this is an excellent choice for weight management. With 11.4g protein, it supports lean muscle while cutting kcal.

Diabetes

Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.

Muscle Gain

Contains 11.4g protein per serving — a moderate amount. Pair with a bowl of dal to boost protein intake for muscle gain.

Heart Health

Low cholesterol (31mg) and low saturated fat (2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.

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 (11.4g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.

Portion Guidance

Weight Loss

1 Small Cup (~111.4g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.

Muscle Gain

1 Small Cup (~111.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.

Diabetes

1 Small Cup (~111.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.

General

1 Small Cup (~111.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.

Recipe Modifications

Lower fat

Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.

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

Bangali randu murgi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.

Common Mistakes

Using too much oil or ghee

Why it matters: Excess oil can double the calorie content without adding nutritional value.

Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.

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 (319.5-479.3 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.

Frequently Asked Questions

Related Reading

Indian Diet Plan for Weight Lossweight lossSugar Patient Diet Chartdiabetes10 Kg Weight Gain Diet Chartmuscle gainChicken Breast Calorieschicken nutritionRice Calories & Nutritionrice nutritionCurd Calories & Nutritioncurd nutrition

Scientific References

  1. 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.114.084038

  2. Curcumin 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/foods6100092

  3. Fenugreek seeds improve glucose tolerance and lower blood sugar levels

    Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.

    DOI: 10.1186/1475-2891-13-7

  4. Probiotic-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.2014.66

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