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Prepare the dough
Mix refined flour and salt, add sufficient water, and knead into a soft dough.
Chicken roll
Chicken roll has 233 calories per serving (100 Grams). It provides 11.3g protein, 23.4g carbs, and 10.5g fat. With a medium glycemic index (GI: 57), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chicken roll in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories233.0 kcal
- Carbs23.4 g (93.6 kcal)
- Protein11.3 g (45.2 kcal)
- Fats10.5 g (94.1 kcal)
Nutrition Label
Chicken roll
- Serving Size100 Grams ( g)
- Calories233.0 kcal
- Carbs23.4 g
- Fiber1.9 g
- Sugar2.6 g
- Protein11.3 g
- Fat10.5 g
- Saturated fat2.1 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.4 g
- Cholesterol23.8 mg
- Sodium296.7 mg
Nutrition per 100g
- Calories215.6 kcal
- Carbs21.7 g
- Fiber1.8 g
- Sugar2.4 g
- Protein10.5 g
- Fat9.7 g
- Cholesterol22.0 mg
- Sodium274.5 mg
1 serving = 108.1g
Cooking time: 20 minutes
Serves: 7 persons
Ingredients
Cheese
30 Grams
Ketchup
2 Table Spoon
Refined wheat flour
200 Grams
Lemon juice
1 Table Spoon
Coriander leaves
20 Grams
Onion big
150 Grams
Turmeric powder
0.5 Tea Spoon
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 coriander leaves and mix and cook till dry. Add lemon juice, mix and set aside.
4
Preparing roll
Divide the dough and roll out each into a roti. Roast them one at a time on a hot tawa.
5
Serving
Place the roti on a serving plate. Place some of the chicken mixture on one end. Sprinkle some cheese, onion over the chicken. Drizzle some ketchup and serve.
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 roll | Chicken frankie | Kombdi Franki | Paneer frankie |
|---|---|---|---|---|
| Calories | 233 kcal | 195.3 kcal | 195.3 kcal | 218.1 kcal |
| Carbs | 23.4 g | 19.3 g | 19.3 g | 27.7 g |
| Protein | 11.3 g | 10.1 g | 10.1 g | 6.5 g |
| Fat | 10.5 g | 8.6 g | 8.6 g | 9 g |
| Fiber | 1.9 g | 1.8 g | 1.8 g | 2.4 g |
| Sugar | 2.6 g | 2.2 g | 2.2 g | 5 g |
| Sodium | 296.7 mg | 243.7 mg | 243.7 mg | 343.5 mg |
| Cholesterol | 23.8 mg | 55.8 mg | 55.8 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 233 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: 57). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 11.3g 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 (23.8mg) and low saturated fat (2.1g) 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 (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 (11.3g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
100 Grams (~108.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
100 Grams (~108.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~108.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~108.1g) 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 roll 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 (466-699 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
One serving of Chicken roll contains 233 kcal (11.3g protein, 23.4g carbs, 10.5g fat). That's 215.6 kcal per 100g. You can track exact portions in the Hint app.
At 233 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: 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 roll has 11.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Chicken roll at 233 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 roll already has good protein (11.3g). 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
