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Prepare the dough
Mix refined flour and salt, add sufficient water, and knead into a soft dough.
Chicken frankie
Chicken frankie has 195.3 calories per serving (100 Grams). It provides 10.1g protein, 19.3g carbs, and 8.6g fat. With a medium glycemic index (GI: 57), this recipe is suitable for weight loss. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chicken frankie in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories195.3 kcal
- Carbs19.3 g (77.0 kcal)
- Protein10.1 g (40.5 kcal)
- Fats8.6 g (77.8 kcal)
Nutrition Label
Chicken frankie
- Serving Size100 Grams ( g)
- Calories195.3 kcal
- Carbs19.3 g
- Fiber1.8 g
- Sugar2.2 g
- Protein10.1 g
- Fat8.6 g
- Saturated fat1.6 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat2.1 g
- Cholesterol55.8 mg
- Sodium243.7 mg
Nutrition per 100g
- Calories189.7 kcal
- Carbs18.7 g
- Fiber1.7 g
- Sugar2.2 g
- Protein9.8 g
- Fat8.4 g
- Cholesterol54.2 mg
- Sodium236.7 mg
1 serving = 102.9g
Cooking time: 20 minutes
Serves: 9 persons
Ingredients
Ketchup
2 Table Spoon
Refined wheat flour
200 Grams
Tomato ripe local
100 Grams
Lemon juice
1 Table Spoon
Coriander leaves
20 Grams
Onion big
150 Grams
Turmeric powder
0.5 Tea Spoon
Whole egg raw
100 Grams
Chicken poultry breast skinless
250 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Sauteing
Heat oil in a Kadai. Add onion and sauté for two minutes. Add ginger paste, garlic paste and continue to sauté for another minute. Add chicken pieces and sauté for two to three minutes.
3
Add the spices
Add salt, coriander powder, turmeric powder, red chili powder, and mix. Add tomatoes and cook till the chicken is done. Add coriander leaves and mix and cook till dry. Add lemon juice, mix and set aside.
4
Preparing frankie
Divide the dough into eight equal parts and roll out each into a roti. Roast them one at a time on a hot tawa. Whisk the eggs well. Pour some of the eggs over the roti and allow it to set. Turn over and let the underside get cooked.
5
Serving
Place the roti egg side up on a serving plate. Place some of the chicken mixture on one end. Sprinkle some onion over the chicken. Drizzle some ketchup. Roll the Frankie and serve hot immediately.
Also Known As
Glycemic Index
57 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 | Chicken frankie | Chicken roll | Kombda roll | Paneer frankie |
|---|---|---|---|---|
| Calories | 195.3 kcal | 233 kcal | 233 kcal | 218.1 kcal |
| Carbs | 19.3 g | 23.4 g | 23.4 g | 27.7 g |
| Protein | 10.1 g | 11.3 g | 11.3 g | 6.5 g |
| Fat | 8.6 g | 10.5 g | 10.5 g | 9 g |
| Fiber | 1.8 g | 1.9 g | 1.9 g | 2.4 g |
| Sugar | 2.2 g | 2.6 g | 2.6 g | 5 g |
| Sodium | 243.7 mg | 296.7 mg | 296.7 mg | 343.5 mg |
| Cholesterol | 55.8 mg | 23.8 mg | 23.8 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 195.3 kcal per serving, this is an excellent choice for weight management. With 10.1g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 57). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 10.1g 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 (55.8mg) is on the higher side.
PCOS
Moderate-to-high GI (57) 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. Adequate protein (10.1g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
100 Grams (~102.9g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
100 Grams (~102.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~102.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~102.9g) 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.
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 frankie stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (390.6-585.9 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 frankie contains 195.3 kcal (10.1g protein, 19.3g carbs, 8.6g fat). That's 189.7 kcal per 100g. You can track exact portions in the Hint app.
At just 195.3 kcal per serving, this is an excellent choice for weight management. With 10.1g 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: 57). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 57 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chicken frankie has 10.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Chicken frankie is light enough for dinner at 195.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Chicken frankie already has good protein (10.1g). 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 (57) 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/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
