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Grind the spices into a paste
Grind onion, ginger, garlic, fennel seeds, cumin seeds, black pepper, red chili, coconut into a fine paste
Chettinad Kozhi
Chettinad Kozhi has 166.1 calories per serving (1 Small Cup) — that's 164.7 calories per 100g. It provides 12.8g protein, 5.4g carbs, and 10.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chettinad Kozhi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories166.1 kcal
- Carbs5.4 g (21.7 kcal)
- Protein12.8 g (51.1 kcal)
- Fats10.4 g (93.3 kcal)
Nutrition Label
Chettinad Kozhi
- Serving Size1 Small Cup (100 g)
- Calories166.1 kcal
- Carbs5.4 g
- Fiber4.1 g
- Sugar1.7 g
- Protein12.8 g
- Fat10.4 g
- Saturated fat3.8 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat1.9 g
- Cholesterol46.1 mg
- Sodium310.5 mg
Nutrition per 100g
- Calories164.7 kcal
- Carbs5.4 g
- Fiber4.1 g
- Sugar1.6 g
- Protein12.7 g
- Fat10.3 g
- Cholesterol45.7 mg
- Sodium307.9 mg
1 serving = 100.9g
Cooking time: 10 minutes
Serves: 12 persons
Ingredients
Chicken
500 Grams
Tomatoes raw
100 Grams
Coriander leaves
10 Grams
Curry leaves
25 Grams
Garlic small clove
25 Grams
Ginger fresh
25 Grams
Onion big
150 Grams
Cardamom green
2 Grams
Chillies red
10 Grams
Cloves
2 Grams
Cumin seeds
5 Grams
Pepper, black
25 Grams
Turmeric powder
1 Tea Spoon
Coconut kernel fresh
100 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
Red chilli powder
0.5 Tea Spoon
Cinnamon
2 Grams
Fennel seeds
25 Grams
Instructions
1
2
Marinate the chicken
Clean and cut the chicken into pieces. Marinate the chicken with the paste. Chop the tomatoes, coriander leaves, and onions.
3
Cook the chicken and serve it
Heat oil and add the cinnamon, cardamom, cloves, and cumin, saute. Add the chopped onions and the curry leaves. Saute until the onions are golden. Add the tomatoes and saute for 5 minutes. Add the marinated chicken and turmeric powder. Saute for 10 minutes, sprinkling water at intervals. Add enough salt, cover with a lid and cook until done. Add more chili or pepper if required. Serve garnished with coriander leaves.
Also Known As
Glycemic Index
44 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Chettinad Kozhi | Gobi chettinad | Gobi Chettinadachi Bhaj | Kobi Chettinadu |
|---|---|---|---|---|
| Calories | 166.1 kcal | 120.8 kcal | 120.8 kcal | 120.8 kcal |
| Carbs | 5.4 g | 7.2 g | 7.2 g | 7.2 g |
| Protein | 12.8 g | 3.1 g | 3.1 g | 3.1 g |
| Fat | 10.4 g | 8.9 g | 8.9 g | 8.9 g |
| Fiber | 4.1 g | 6.6 g | 6.6 g | 6.6 g |
| Sugar | 1.7 g | 2 g | 2 g | 2 g |
| Sodium | 310.5 mg | 203.3 mg | 203.3 mg | 203.3 mg |
| Cholesterol | 46.1 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 166.1 kcal per serving, this is an excellent choice for weight management. The 4.1g of dietary fiber promotes satiety, helping you feel full longer. With 12.8g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (12.8g) helps prevent blood sugar spikes.
Muscle Gain
Contains 12.8g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (46.1mg) and low saturated fat (3.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (44) with 4.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (12.8g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.9g) 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 (~100.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.9g) 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
Chettinad Kozhi 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.
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 (332.2-498.4 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 Chettinad Kozhi contains 166.1 kcal (12.8g protein, 5.4g carbs, 10.4g fat). That's 164.7 kcal per 100g. You can track exact portions in the Hint app.
At just 166.1 kcal per serving, this is an excellent choice for weight management. The 4.1g of dietary fiber promotes satiety, helping you feel full longer. With 12.8g 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.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (12.8g) helps prevent blood sugar spikes. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chettinad Kozhi has 12.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Chettinad Kozhi is light enough for dinner at 166.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Chettinad Kozhi already has good protein (12.8g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (44) with 4.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
