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Marinate the chicken
Clean the chicken. Now take a large bowl, add ginger garlic paste, garam masala, lemon juice, and salt. Mix these ingredients. Add chicken to it and mix well. Cover and keep aside.
Lal murgh
Lal murgh has 190.1 calories per serving (1 Small Cup) — that's 187.5 calories per 100g. It provides 4.5g protein, 30.6g carbs, and 5.5g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 17.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Lal murgh in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories190.1 kcal
- Carbs30.6 g (122.5 kcal)
- Protein4.5 g (18.1 kcal)
- Fats5.5 g (49.5 kcal)
Nutrition Label
Lal murgh
- Serving Size1 Small Cup (100 g)
- Calories190.1 kcal
- Carbs30.6 g
- Fiber17.6 g
- Sugar1.9 g
- Protein4.5 g
- Fat5.5 g
- Saturated fat2.5 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat0.9 g
- Cholesterol9.8 mg
- Sodium453.9 mg
Nutrition per 100g
- Calories187.5 kcal
- Carbs30.2 g
- Fiber17.3 g
- Sugar1.9 g
- Protein4.5 g
- Fat5.4 g
- Cholesterol9.7 mg
- Sodium447.7 mg
1 serving = 101.4g
Cooking time: 20 minutes
Serves: 9 persons
Ingredients
Cream
50 Grams
Lemon juice
2 Tea Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Mint leaves
10 Grams
Onion big
100 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Poppy seeds
1 Table Spoon
Turmeric powder
1 Grams
Almond
25 Grams
Cashew nut
50 Grams
Coconut kernal dry
45 Grams
Ground nut
1 Table Spoon
Chicken poultry breast skinless
250 Grams
Rice bran oil
3 Table Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Curd
60 Grams
Ginger garlic paste
2 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Cinnamon
1 Grams
Bay leaves
1 Grams
Instructions
1
2
Gravy preparation
Heat oil in a pan, add chopped onion, and fry them till golden brown. Dry roast coconut powder, groundnuts, poppy seeds, almonds, cashew nut, cardamom, cinnamon cloves, and bay leaves. Now put all these ingredients in a blender and make a smooth paste by adding little water. Keep aside.
3
Second marination
Now add the grounded paste to the marinated chicken. Add curd, turmeric, red chilli powder, garam masala, red food colour(optional) and set aside for 1 hour.
4
Cooking
Heat oil in a pan. Add the marinated chicken and allow it to cook for 30 minutes. Cook till chicken water evaporates. Add the green chilies, coriander leaves, and mint leaves. Cover the pan with the lid and allow it to cook for 15-20 minutes till the chicken turns tender and soft. Add cream or butter. Remove and garnish with coriander and mint leaves.
5
Serving
Serve the red chicken with a side of steamed basmati rice, bagara khana, roti, or naan.
Also Known As
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Lal murgh | Chicken korma | Green chicken | Pachai Kozhi |
|---|---|---|---|---|
| Calories | 190.1 kcal | 161.1 kcal | 196.6 kcal | 196.6 kcal |
| Carbs | 30.6 g | 3.6 g | 5 g | 5 g |
| Protein | 4.5 g | 9.3 g | 9.4 g | 9.4 g |
| Fat | 5.5 g | 12.2 g | 15.5 g | 15.5 g |
| Fiber | 17.6 g | 2.2 g | 3.1 g | 3.1 g |
| Sugar | 1.9 g | 1.3 g | 1.5 g | 1.5 g |
| Sodium | 453.9 mg | 136.2 mg | 108.1 mg | 108.1 mg |
| Cholesterol | 9.8 mg | 21.2 mg | 19.5 mg | 19.5 mg |
Health Goals Suitability
Weight Loss
At just 190.1 kcal per serving, this is an excellent choice for weight management. The 17.6g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 17.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (4.5g 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 (9.8mg) and low saturated fat (2.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (48) with 17.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.4g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~101.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.4g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Lal murgh 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (380.3-570.4 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 Lal murgh contains 190.1 kcal (4.5g protein, 30.6g carbs, 5.5g fat). That's 187.5 kcal per 100g. You can track exact portions in the Hint app.
At just 190.1 kcal per serving, this is an excellent choice for weight management. The 17.6g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 17.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Lal murgh has 4.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Lal murgh is light enough for dinner at 190.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Lal murgh is low 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.
Low GI (48) with 17.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
