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Preparation
Remove stems of chilies. Soak chilies in some warm water for 10 mins. Grind soaked red Chilies, ginger, garlic into a fine and thick paste.
Mutton do pyaza
Mutton do pyaza has 115.2 calories per serving (1 Small Cup) — that's 114.9 calories per 100g. It provides 6.4g protein, 4.9g carbs, and 7.8g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 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 Mutton do pyaza in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories115.2 kcal
- Carbs4.9 g (19.7 kcal)
- Protein6.4 g (25.6 kcal)
- Fats7.8 g (69.8 kcal)
Nutrition Label
Mutton do pyaza
- Serving Size1 Small Cup (100 g)
- Calories115.2 kcal
- Carbs4.9 g
- Fiber3.0 g
- Sugar1.6 g
- Protein6.4 g
- Fat7.8 g
- Saturated fat2.9 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat1.3 g
- Cholesterol24.7 mg
- Sodium330.5 mg
Nutrition per 100g
- Calories114.9 kcal
- Carbs4.9 g
- Fiber3.0 g
- Sugar1.6 g
- Protein6.4 g
- Fat7.7 g
- Cholesterol24.6 mg
- Sodium329.7 mg
1 serving = 100.3g
Cooking time: 20 minutes
Serves: 6 persons
Ingredients
Ghee clarified butter
2 Tea Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Onion big
150 Grams
Cardamom green
1 Grams
Chillies red
15 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
1 Tea Spoon
Pepper, black
2 Grams
Turmeric powder
1 Grams
Goat shoulder
150 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Ginger garlic paste
1 Table Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Bay leaves
1 Grams
Instructions
1
2
Cooking
Add oil in a pan and allow to heat. Now add bay leaf, cloves, cinnamon stick, green cardamom, and cumin seeds. Add sliced onions and fry until the onions become brown in color. Add mutton pieces and sear on high heat for 3-4 mins. After 3 mins reduce the heat and cook covered for 10 mins on low heat. Uncover after 10 mins. Now, add the masala paste and other ingredients. Add salt to taste and add onions cut into cubes. Cover and cook on low heat Mutton is cooked for a total of 30-40 mins. Now, Switch off the heat, temper with ghee before serving.
3
Serving
Garnish with coriander leaves. Serve with some butter rotis and vegetable salad.
Also Known As
Glycemic Index
62 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 | Mutton do pyaza | Chicken do pyaza | Kalan tu pyasa | Kombdi dopyaza |
|---|---|---|---|---|
| Calories | 115.2 kcal | 146 kcal | 69.3 kcal | 146 kcal |
| Carbs | 4.9 g | 4.1 g | 6.1 g | 4.1 g |
| Protein | 6.4 g | 7.5 g | 2.1 g | 7.5 g |
| Fat | 7.8 g | 11.1 g | 4.1 g | 11.1 g |
| Fiber | 3 g | 2.5 g | 3.7 g | 2.5 g |
| Sugar | 1.6 g | 1.4 g | 2.2 g | 1.4 g |
| Sodium | 330.5 mg | 277.6 mg | 332.6 mg | 277.6 mg |
| Cholesterol | 24.7 mg | 35.5 mg | 2.1 mg | 35.5 mg |
Health Goals Suitability
Weight Loss
At just 115.2 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.4g 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 (24.7mg) and low saturated fat (2.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (62) 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
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
Mutton do pyaza 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 (230.3-345.5 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 Mutton do pyaza contains 115.2 kcal (6.4g protein, 4.9g carbs, 7.8g fat). That's 114.9 kcal per 100g. You can track exact portions in the Hint app.
At just 115.2 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutton do pyaza has 6.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Mutton do pyaza is light enough for dinner at 115.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mutton do pyaza is moderate 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.
Moderate-to-high GI (62) 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
Increased 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Dietary 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
