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Washing
Wash the minced chicken. Chop the coriander and keep aside
Chicken keema pulao
Chicken keema pulao has 273.7 calories per serving (1 Medium Cup) — that's 128.6 calories per 100g. It provides 13.6g protein, 36.5g carbs, and 8.2g fat. With a medium glycemic index (GI: 58), this recipe is suitable for heart health. The 2.8g 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 keema pulao in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories273.7 kcal
- Carbs36.5 g (145.8 kcal)
- Protein13.6 g (54.5 kcal)
- Fats8.2 g (73.4 kcal)
Nutrition Label
Chicken keema pulao
- Serving Size1 Medium Cup (200 g)
- Calories273.7 kcal
- Carbs36.5 g
- Fiber2.8 g
- Sugar1.5 g
- Protein13.6 g
- Fat8.2 g
- Saturated fat1.2 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat1.7 g
- Cholesterol26.3 mg
- Sodium172.9 mg
Nutrition per 100g
- Calories128.6 kcal
- Carbs17.1 g
- Fiber1.3 g
- Sugar0.7 g
- Protein6.4 g
- Fat3.8 g
- Cholesterol12.4 mg
- Sodium81.3 mg
1 serving = 212.8g
Cooking time: 30 minutes
Serves: 11 persons
Ingredients
Milled raw rice
500 Grams
Tomato ripe local
150 Grams
Lemon juice
2 Tea Spoon
Chillies green - all varieties
10 Grams
Mint leaves
100 Grams
Onion big
200 Grams
Cardamom green
2 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Tea Spoon
Chicken poultry breast skinless
500 Grams
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
800 Milliliter
Ginger garlic paste
2 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Instructions
1
2
Add spices
Next heat oil in a pressure cooker over medium heat. Add cumin seeds and saute for few seconds till they turn brown in color. Now add onions and saute until they turn golden brown. Add ginger-garlic paste and stir well. To this add bay leaves, cardamom, cinnamon, turmeric powder, chopped green chilies and saute well.
3
Pressure cook the rice
Now drain the soaked rice. Add the rice and chicken to the pressure cooker along with 800 ml of water. Stir to combine. Close the lid of the pressure cooker, put the weight on, and let pulao cook over medium heat for one or two whistles. Turn off the heat and let the steam escape naturally from the pressure cooker. Open the lid of the pressure cooker, add the lemon juice, chopped mint, and coriander leaves and combine with a spoon.
4
Serve it
Serve the pulao with raita or any gravy.
Also Known As
Glycemic Index
58 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 keema pulao | Chana dal pulao | Chana Parippu Pulao | Kabuli rice |
|---|---|---|---|---|
| Calories | 273.7 kcal | 210.5 kcal | 210.5 kcal | 210.5 kcal |
| Carbs | 36.5 g | 33.5 g | 33.5 g | 33.5 g |
| Protein | 13.6 g | 6.8 g | 6.8 g | 6.8 g |
| Fat | 8.2 g | 5.5 g | 5.5 g | 5.5 g |
| Fiber | 2.8 g | 5.5 g | 5.5 g | 5.5 g |
| Sugar | 1.5 g | 2.3 g | 2.3 g | 2.3 g |
| Sodium | 172.9 mg | 285.8 mg | 285.8 mg | 285.8 mg |
| Cholesterol | 26.3 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 273.7 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
Moderate glycemic index (GI: 58). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 13.6g 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 (26.3mg) and low saturated fat (1.2g) 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 (58) 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 (13.6g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~212.8g) 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 (~212.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~212.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~212.8g) 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.
Reduce calories
Reduce serving size by 25% to save ~68.4 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Chicken keema pulao 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 (547.3-821 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 keema pulao contains 273.7 kcal (13.6g protein, 36.5g carbs, 8.2g fat). That's 128.6 kcal per 100g. You can track exact portions in the Hint app.
At 273.7 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.
Moderate glycemic index (GI: 58). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 58 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chicken keema pulao has 13.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Chicken keema pulao at 273.7 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.
Chicken keema pulao already has good protein (13.6g). 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 (58) 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.114.084038Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Fenugreek 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
