Looking for a Personalized Diet Plan?

arrowTry the Hint app
Lal murgh
  • 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)

Lal murgh recipe

Lal murgh is a good source of dietary fiber, protein, lutein, phosphorus, copper, manganese, vitamin B6, vitamin E, and an excellent source of vitamin D, beta carotene, selenium, niacin. It helps strengthen muscles and boost immunity.

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
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.
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.
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

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Eat protein portions first before rice or bread
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientLal murghChicken kormaGreen chickenPachai Kozhi
Calories190.1 kcal161.1 kcal196.6 kcal196.6 kcal
Carbs30.6 g3.6 g5 g5 g
Protein4.5 g9.3 g9.4 g9.4 g
Fat5.5 g12.2 g15.5 g15.5 g
Fiber17.6 g2.2 g3.1 g3.1 g
Sugar1.9 g1.3 g1.5 g1.5 g
Sodium453.9 mg136.2 mg108.1 mg108.1 mg
Cholesterol9.8 mg21.2 mg19.5 mg19.5 mg

Looking for a Personalized Diet Plan?

Try the Hint app

promo banner
promo banner