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Wash the meat
Wash the minced meat thoroughly and drain excess water.
Mutta Keema Kari
Mutta Keema Kari has 145.2 calories per serving (1 Small Cup) — that's 139.2 calories per 100g. It provides 11.6g protein, 2.6g carbs, and 9.8g fat. With a low glycemic index (GI: 51), this recipe is suitable for weight loss, diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Mutta Keema Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories145.2 kcal
- Carbs2.6 g (10.6 kcal)
- Protein11.6 g (46.6 kcal)
- Fats9.8 g (88.1 kcal)
Nutrition Label
Mutta Keema Kari
- Serving Size1 Small Cup (100 g)
- Calories145.2 kcal
- Carbs2.6 g
- Fiber1.4 g
- Sugar0.7 g
- Protein11.6 g
- Fat9.8 g
- Saturated fat3.2 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat2.4 g
- Cholesterol74.4 mg
- Sodium191.2 mg
Nutrition per 100g
- Calories139.2 kcal
- Carbs2.5 g
- Fiber1.3 g
- Sugar0.7 g
- Protein11.2 g
- Fat9.4 g
- Cholesterol71.3 mg
- Sodium183.3 mg
1 serving = 104.3g
Cooking time: 10 minutes
Serves: 10 persons
Ingredients
Sunflower oil
2 Table Spoon
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Onion small
100 Grams
Cumin seeds
1 Tea Spoon
Pepper, black
5 Grams
Turmeric powder
1 Tea Spoon
Whole egg raw
100 Grams
Goat shoulder
500 Grams
Salt
1 Tea Spoon
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
3 Grams
Bay leaves
2 Grams
Coriander powder
1 Tea Spoon
Instructions
1
2
Boiling
Boil the eggs and keep them aside.
3
Cook the minced meat
Heat oil in a wide pan and add cumin seeds, bay leaves, cinnamon, peppercorns and cardamoms. Add the chopped onions and saute them till they turn brown in colour. Add garlic and ginger paste, green chillies, tomato puree and mix everything well. Let it cook for about 5 minutes on medium flame. Once it is done, add coriander powder, turmeric, red chilli powder, cumin powder, and salt.
4
Stir it
Cook for about 5-8 minutes on low flame. After 5-8 minutes, add the minced mutton and saute it for about 2-3 minutes. Add boiled eggs, required water and cook till it gets dry. Once the mutton is cooked, switch off the stove and add garam masala. Mix well.
5
Serve it
Serve hot, garnished with chopped coriander leaves.
Glycemic Index
51 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 | Mutta Keema Kari | Mattan Kima Kari | Minced meat curry | Mutton keema curry |
|---|---|---|---|---|
| Calories | 145.2 kcal | 146.3 kcal | 146.3 kcal | 146.3 kcal |
| Carbs | 2.6 g | 2.9 g | 2.9 g | 2.9 g |
| Protein | 11.6 g | 11.5 g | 11.5 g | 11.5 g |
| Fat | 9.8 g | 9.9 g | 9.9 g | 9.9 g |
| Fiber | 1.4 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 0.7 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 191.2 mg | 211.5 mg | 211.5 mg | 211.5 mg |
| Cholesterol | 74.4 mg | 43.5 mg | 43.5 mg | 43.5 mg |
Health Goals Suitability
Weight Loss
At just 145.2 kcal per serving, this is an excellent choice for weight management. With 11.6g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 51, this recipe supports stable blood sugar levels. Contains ingredients traditionally known to help regulate blood sugar. The protein content (11.6g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.6g 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 (74.4mg) is on the higher side.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (11.6g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Meal prep friendly
Mutta Keema Kari 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 (290.5-435.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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 Mutta Keema Kari contains 145.2 kcal (11.6g protein, 2.6g carbs, 9.8g fat). That's 139.2 kcal per 100g. You can track exact portions in the Hint app.
At just 145.2 kcal per serving, this is an excellent choice for weight management. With 11.6g 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.
With a low glycemic index of 51, this recipe supports stable blood sugar levels. Contains ingredients traditionally known to help regulate blood sugar. The protein content (11.6g) helps prevent blood sugar spikes. The glycemic index is 51 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutta Keema Kari has 11.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Mutta Keema Kari is light enough for dinner at 145.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Mutta Keema Kari already has good protein (11.6g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.114.084038Low 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.26.8.2261Curcumin 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/foods6100092Fenugreek 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
