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Saute the onion and garlic
Heat 1 tbsp oil in a pan and saute the garlic till it changes color. Add the onion and fry till light brown.
Gongura chicken fry
Gongura chicken fry has 139.6 calories per serving (1 Small Cup) — that's 135.5 calories per 100g. It provides 14.1g protein, 2.9g carbs, and 7.9g fat. With a medium glycemic index (GI: 58), this recipe is suitable for weight loss. 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 Gongura chicken fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories139.6 kcal
- Carbs2.9 g (11.6 kcal)
- Protein14.1 g (56.5 kcal)
- Fats7.9 g (71.5 kcal)
Nutrition Label
Gongura chicken fry
- Serving Size1 Small Cup (100 g)
- Calories139.6 kcal
- Carbs2.9 g
- Fiber2.3 g
- Sugar0.3 g
- Protein14.1 g
- Fat7.9 g
- Saturated fat1.7 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.1 g
- Cholesterol54.0 mg
- Sodium264.3 mg
Nutrition per 100g
- Calories135.5 kcal
- Carbs2.8 g
- Fiber2.2 g
- Sugar0.3 g
- Protein13.7 g
- Fat7.7 g
- Cholesterol52.4 mg
- Sodium256.5 mg
1 serving = 103.1g
Cooking time: 15 minutes
Serves: 10 persons
Ingredients
Chicken
500 Grams
Coriander leaves
1 Table Spoon
Curry leaves
10 Grams
Garlic small clove
5 Grams
Onion small
50 Grams
Turmeric powder
1 Tea Spoon
Rice bran oil
3 Table Spoon
Salt
0.5 Tea Spoon
Water
150 Milliliter
Ginger garlic paste
1 Table Spoon
Cumin powder
1 Tea Spoon
Red chilli powder
2 Table Spoon
Coriander powder
1 Tea Spoon
Green Sorrel leaves
200 Grams
Instructions
1
2
Add gongura leaves
Now add the chopped gongura leaves and continue to stir fry, covered, for 2-3 minutes. Keep aside to cool down. Then grind into a paste.
3
Add spices
Heat remaining oil in a pan and fry the chicken till it slightly changes color. Add salt and turmeric powder. Mix well and simmer, covered, for 2-3 minutes. Add the ginger-garlic paste, red chilli powder, curry leaves, and coriander-cumin powder. Mix well and keep frying for a minute or two.
4
Add chicken
Add the gongura paste and a sprinkle of some water. Mix well and cover with a lid. Simmer on a low flame for 8-10 minutes. Keep stirring at intervals so that it does not stick to the bottom of the pan. Cook till the chicken turns soft.
5
Serve hot
Garnish with coriander leaves and serve as a side with either rice or chapattis.
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 | Gongura chicken fry | Chicken curry | Kombdi rassa | Aloo Sabzi |
|---|---|---|---|---|
| Calories | 139.6 kcal | 135.1 kcal | 135.1 kcal | 69.2 kcal |
| Carbs | 2.9 g | 1.6 g | 1.6 g | 7 g |
| Protein | 14.1 g | 17.9 g | 17.9 g | 1.8 g |
| Fat | 7.9 g | 6.4 g | 6.4 g | 3.8 g |
| Fiber | 2.3 g | 0.9 g | 0.9 g | 3.1 g |
| Sugar | 0.3 g | 0.5 g | 0.5 g | 1.9 g |
| Sodium | 264.3 mg | 290.4 mg | 290.4 mg | 186.3 mg |
| Cholesterol | 54 mg | 72.7 mg | 72.7 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 139.6 kcal per serving, this is an excellent choice for weight management. With 14.1g protein, it supports lean muscle while cutting kcal.
Diabetes
Moderate glycemic index (GI: 58). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 14.1g 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 (54mg) is on the higher side.
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 (14.1g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~103.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~103.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Gongura chicken fry 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 (279.2-418.8 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 Gongura chicken fry contains 139.6 kcal (14.1g protein, 2.9g carbs, 7.9g fat). That's 135.5 kcal per 100g. You can track exact portions in the Hint app.
At just 139.6 kcal per serving, this is an excellent choice for weight management. With 14.1g protein, it supports lean muscle while cutting kcal. Pair with a salad or raita for a filling, low-calorie meal.
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.
Gongura chicken fry has 14.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Gongura chicken fry is light enough for dinner at 139.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Gongura chicken fry already has good protein (14.1g). 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 (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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
