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Preparing vegetables
Wash and chop all the veggies, roughly chop the garlic and keep aside.
Chicken anda rice
Chicken anda rice has 245.3 calories per serving (1 Medium Cup) — that's 111 calories per 100g. It provides 8.5g protein, 25.7g carbs, and 12g fat. With a low glycemic index (GI: 54), this recipe is suitable for diabetes management, PCOS. The 2.3g 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 Chicken anda rice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories245.3 kcal
- Carbs25.7 g (102.8 kcal)
- Protein8.5 g (34.0 kcal)
- Fats12.0 g (108.4 kcal)
Nutrition Label
Chicken anda rice
- Serving Size1 Medium Cup (200 g)
- Calories245.3 kcal
- Carbs25.7 g
- Fiber2.3 g
- Sugar0.9 g
- Protein8.5 g
- Fat12.0 g
- Saturated fat2.4 g
- Mono unsaturated fat4.3 g
- Poly unsaturated fat3.5 g
- Cholesterol64.3 mg
- Sodium344.9 mg
Nutrition per 100g
- Calories111.0 kcal
- Carbs11.6 g
- Fiber1.1 g
- Sugar0.4 g
- Protein3.8 g
- Fat5.5 g
- Cholesterol29.1 mg
- Sodium156.1 mg
1 serving = 221g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Soy sauce
1 Tea Spoon
Vinegar
1 Tea Spoon
Onions green raw
50 Grams
Milled raw rice
200 Grams
Green cabbage
25 Grams
Capsicum green
50 Grams
French beans country
50 Grams
Carrot orange
50 Grams
Coriander leaves
10 Grams
Garlic big clove
10 Grams
Whole egg raw
100 Grams
Chicken poultry breast skinless
100 Grams
Rice bran oil
4 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Black pepper powder
1 Tea Spoon
Green chilli sauce
1 Tea Spoon
Instructions
1
2
Chicken preparation
Wash and cut the chicken into bits pieces. Marinate it with salt black pepper powder and keep aside.
3
Cooking rice
Wash and soak rice in water for 10 minutes. Add the water and salt to a saucepan and bring to a boil over high heat. Add the rice and stir, letting the water come to a boil again. Place the lid on the saucepan and lower the heat to a simmer. Simmer for 20 minutes. Turn off the heat and let the rice steam for 5 minutes. Keep the cooked rice aside.
4
Fry the chicken pieces
Heat oil in a pan on medium heat. Once hot, add marinated chicken and fry it till golden brown. Once done remove and keep aside.
5
Stir fry the vegetables
In the same pan heat the oil and then add chopped garlic and saute it, also, saute spring onion until they sweat, furthermore add all the other vegetables, stir fry on high flame without overcooking vegetables. Now add salt, black pepper powder, and vinegar. stir-fry until combined well.
6
Cook the eggs
Break two eggs in a bowl, whisk them well, pour them in the pan ,and cook well.
7
Mix rice
Add the fried chicken pieces ,keeping the flame on high add cooked rice and . Adjust the salt and pepper. Stir-fry by mixing well making sure rice grains won't break.
8
Serving
Once done, remove it in a serving dish and serve hot.
Glycemic Index
54 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 | Chicken anda rice | Anda Fried Rice | Anda Lehsun Fried Rice | Andi Bhatiche Tallaale Bhat |
|---|---|---|---|---|
| Calories | 245.3 kcal | 198.8 kcal | 198.1 kcal | 198.8 kcal |
| Carbs | 25.7 g | 28.5 g | 28.4 g | 28.5 g |
| Protein | 8.5 g | 5.8 g | 5.8 g | 5.8 g |
| Fat | 12 g | 6.9 g | 6.8 g | 6.9 g |
| Fiber | 2.3 g | 2.6 g | 2.7 g | 2.6 g |
| Sugar | 0.9 g | 1 g | 1 g | 1 g |
| Sodium | 344.9 mg | 382.3 mg | 379.5 mg | 382.3 mg |
| Cholesterol | 64.3 mg | 61 mg | 60.4 mg | 61 mg |
Health Goals Suitability
Weight Loss
At 245.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The protein content (8.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.5g 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
Watch your intake — cholesterol (64.3mg) is on the higher side.
PCOS
Low GI (54) with 2.3g 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
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~221g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~221g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~221g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~221g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
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
Chicken anda rice 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 (490.6-735.9 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 Chicken anda rice contains 245.3 kcal (8.5g protein, 25.7g carbs, 12g fat). That's 111 kcal per 100g. You can track exact portions in the Hint app.
At 245.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The protein content (8.5g) helps prevent blood sugar spikes. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chicken anda rice has 8.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Chicken anda rice at 245.3 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Chicken anda rice is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (54) with 2.3g 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
Low 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/138.3.439Curcumin 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
