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Marinate the prawns
Firstly marinate the prawns by applying chilly powder, turmeric powder, and salt and keep them aside for 30 minutes.
Cinri masala bhata
Cinri masala bhata has 231.2 calories per serving (1 Medium Cup) — that's 114.2 calories per 100g. It provides 8g protein, 41g carbs, and 3.9g fat. With a medium glycemic index (GI: 56), this recipe is suitable for heart health. The 2.4g 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 Cinri masala bhata in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories231.2 kcal
- Carbs41.0 g (163.9 kcal)
- Protein8.0 g (31.9 kcal)
- Fats3.9 g (35.5 kcal)
Nutrition Label
Cinri masala bhata
- Serving Size1 Medium Cup (200 g)
- Calories231.2 kcal
- Carbs41.0 g
- Fiber2.4 g
- Sugar1.1 g
- Protein8.0 g
- Fat3.9 g
- Saturated fat0.7 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat2.2 g
- Cholesterol20.5 mg
- Sodium229.4 mg
Nutrition per 100g
- Calories114.2 kcal
- Carbs20.2 g
- Fiber1.2 g
- Sugar0.5 g
- Protein3.9 g
- Fat1.9 g
- Cholesterol10.1 mg
- Sodium113.3 mg
1 serving = 202.5g
Cooking time: 15 minutes
Serves: 10 persons
Ingredients
Soy sauce
1 Tea Spoon
Butter
1 Tea Spoon
Sunflower oil
2 Table Spoon
Milled raw rice
500 Grams
Capsicum green
50 Grams
Carrot orange
50 Grams
Coriander leaves
10 Grams
Onion small
100 Grams
Cloves
2 Grams
Pepper, black
2 Grams
Turmeric powder
1 Tea Spoon
Tiger prawns
250 Grams
Salt
1 Tea Spoon
Water
1000 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Bay leaves
2 Grams
Instructions
1
2
Chop the vegetables
Scrape the outer skin of the carrot and cut it into fine long slices. Chop the capsicum into thin long slices.
3
Parboil the rice
Parboil the basmati rice in a saucepan by adding bay leaves, peppercorns, cloves, and a pinch of salt. Also, add 1 teaspoon oil to the boiling rice so that they don't become sticky. After the rice gets par-boiled, spread it on a colander/big strainer so the water drains out and let it dry for 30 minutes. Spread the cinnamon and pepper powder on it.
4
Mix the rice well
In a Kadai/wok add oil and fry onions and let them turn pinkish. Then add the paste made out of garlic and ginger. Let it get fried for some time. Add the veggies and fry for some time. Cut the prawns into 2-3 pieces and add them to the Kadai and fry for about 8 minutes. Add the soy sauce and fry for one more minute. Add salt and mix well. Once this is done add the cooked basmati rice and mix well ensuring that the rice grains do not break. Add butter and mix properly. Switch off the gas and garnish with chopped coriander leaves. Serve prawn masala rice with green salad and raita.
Glycemic Index
56 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 | Cinri masala bhata | Mattan Kima Kari | Minced meat curry | Mutton keema curry |
|---|---|---|---|---|
| Calories | 231.2 kcal | 146.3 kcal | 146.3 kcal | 146.3 kcal |
| Carbs | 41 g | 2.9 g | 2.9 g | 2.9 g |
| Protein | 8 g | 11.5 g | 11.5 g | 11.5 g |
| Fat | 3.9 g | 9.9 g | 9.9 g | 9.9 g |
| Fiber | 2.4 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 1.1 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 229.4 mg | 211.5 mg | 211.5 mg | 211.5 mg |
| Cholesterol | 20.5 mg | 43.5 mg | 43.5 mg | 43.5 mg |
Health Goals Suitability
Weight Loss
At 231.2 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: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (20.5mg) and low saturated fat (0.7g) make this heart-friendly. Rich in omega-3 fatty acids which support cardiovascular health. 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 (56) 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
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 (~202.5g) 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 (~202.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~202.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~202.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Cinri masala bhata 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 (462.5-693.7 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 Cinri masala bhata contains 231.2 kcal (8g protein, 41g carbs, 3.9g fat). That's 114.2 kcal per 100g. You can track exact portions in the Hint app.
At 231.2 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: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Cinri masala bhata has 8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Cinri masala bhata at 231.2 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 Cinri masala bhata 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.
Moderate-to-high GI (56) 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
Increased 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/foods6100092Omega-3 fatty acids reduce triglycerides and lower risk of heart disease
Mozaffarian D & Wu JHY (2011). Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology.
DOI: 10.1016/j.jacc.2011.06.063Fenugreek 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
