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Kombdi rassa
Kombdi rassa has 135.1 calories per serving (1 Small Cup) — that's 131.9 calories per 100g. It provides 17.9g protein, 1.6g carbs, and 6.4g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss, muscle gain. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Kombdi rassa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories135.1 kcal
- Carbs1.6 g (6.4 kcal)
- Protein17.9 g (71.5 kcal)
- Fats6.4 g (57.2 kcal)
Nutrition Label
Kombdi rassa
- Serving Size1 Small Cup (100 g)
- Calories135.1 kcal
- Carbs1.6 g
- Fiber0.9 g
- Sugar0.5 g
- Protein17.9 g
- Fat6.4 g
- Saturated fat1.4 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat1.4 g
- Cholesterol72.7 mg
- Sodium290.4 mg
Nutrition per 100g
- Calories131.9 kcal
- Carbs1.6 g
- Fiber0.8 g
- Sugar0.5 g
- Protein17.4 g
- Fat6.2 g
- Cholesterol71.0 mg
- Sodium283.6 mg
1 serving = 102.4g
Cooking time: 15 minutes
Serves: 15 persons
Ingredients
Chicken
1000 Grams
Tomato ripe local
100 Grams
Coriander leaves
1 Table Spoon
Onion small
100 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Ginger garlic paste
1 Table Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
2 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Make tomato puree
Wash and chop the vegetables and keep them aside. In a grinder jar, add chopped tomatoes and grind them to a puree.
3
Add spices
Heat oil in a pan and sauté the onion paste, garlic, and ginger paste till golden brown. Add tomato puree. When the tomato puree dries up, add coriander powder, cumin powder, garam masala, red chili powder, turmeric powder, and salt. Let the spices cook.
4
Add chicken
Add chicken pieces into the masala. Stir well and cook till they are golden brown. Add water and stir. Cover with a lid and let it simmer till the chicken is cooked.
5
Garnish and serve
Garnish with chopped coriander and serve.
Also Known As
Glycemic Index
63 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 | Kombdi rassa | Chicken tamatar ki sabzi | Chicken Thakkali Kari | Chicken tomato curry |
|---|---|---|---|---|
| Calories | 135.1 kcal | 128.9 kcal | 128.9 kcal | 128.9 kcal |
| Carbs | 1.6 g | 3.5 g | 3.5 g | 3.5 g |
| Protein | 17.9 g | 11.5 g | 11.5 g | 11.5 g |
| Fat | 6.4 g | 7.6 g | 7.6 g | 7.6 g |
| Fiber | 0.9 g | 1.6 g | 1.6 g | 1.6 g |
| Sugar | 0.5 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 290.4 mg | 455.3 mg | 455.3 mg | 455.3 mg |
| Cholesterol | 72.7 mg | 44.7 mg | 44.7 mg | 44.7 mg |
Health Goals Suitability
Weight Loss
At just 135.1 kcal per serving, this is an excellent choice for weight management. With 17.9g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 17.9g per serving — ideal for muscle repair and growth.
Heart Health
Watch your intake — cholesterol (72.7mg) is on the higher side.
PCOS
Moderate-to-high GI (63) 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 (17.9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~102.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Small Cup (~102.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.4g) 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
Kombdi rassa 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 (270.2-405.2 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 Kombdi rassa contains 135.1 kcal (17.9g protein, 1.6g carbs, 6.4g fat). That's 131.9 kcal per 100g. You can track exact portions in the Hint app.
At just 135.1 kcal per serving, this is an excellent choice for weight management. With 17.9g 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: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Kombdi rassa provides 17.9g protein per serving, making it a good protein source for muscle building and satiety.
Yes, Kombdi rassa is light enough for dinner at 135.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Kombdi rassa already has good protein (17.9g). 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 (63) 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/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/01.3Portion 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
