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Marinate
Clean and wash the meat. Puree ginger, garlic, and green chilies along with yogurt in a blender. Add 1/4 tsp cumin powder. Marinate the meat in this mixture for about an hour.
Mutton Palak Kari
Mutton Palak Kari has 85.6 calories per serving (1 Small Cup) — that's 83.4 calories per 100g. It provides 3.9g protein, 3g carbs, and 6.4g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Mutton Palak Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories85.6 kcal
- Carbs3.0 g (12.2 kcal)
- Protein3.9 g (15.7 kcal)
- Fats6.4 g (57.7 kcal)
Nutrition Label
Mutton Palak Kari
- Serving Size1 Small Cup (100 g)
- Calories85.6 kcal
- Carbs3.0 g
- Fiber1.5 g
- Sugar1.0 g
- Protein3.9 g
- Fat6.4 g
- Saturated fat1.8 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat1.7 g
- Cholesterol12.3 mg
- Sodium148.6 mg
Nutrition per 100g
- Calories83.4 kcal
- Carbs3.0 g
- Fiber1.5 g
- Sugar1.0 g
- Protein3.8 g
- Fat6.2 g
- Cholesterol12.0 mg
- Sodium144.7 mg
1 serving = 102.6g
Cooking time: 15 minutes
Serves: 7 persons
Ingredients
Spinach
100 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Onion big
100 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Nutmeg
1 Grams
Turmeric powder
1 Grams
Goat shoulder
100 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Curd
50 Grams
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
1 Grams
Red chilli powder
0.5 Tea Spoon
Cinnamon
1 Grams
Bay leaves
1 Grams
Coriander powder
1 Grams
Instructions
1
2
Blanching
Blanche the spinach in boiling water along with little salt for about a minute, drain, and puree the spinach.
3
Cooking
Heat oil in a pressure pan, add bay leaves, black cardamom, and cloves. Add onions and fry till they are brown in colour. Add coriander powder and saute for a few seconds, add cumin powder and water, reduce the flame and allow the spices to get fried. When the oil begins to separate, add the meat along with the marinade and stir well. Keep the gas flame on high and cook till the marinade reduces and oil starts to surface. Add tomatoes and continue stirring, add salt, water and close the lid of the pressure pan. Reduce the flame to a minimum after one whistle and let it cook on low heat. Switch off the gas after 25 minutes. Keep the flame to the lowest and add the pureed spinach and nutmeg powder, give the curry a good mix and cook uncovered till the oil surfaces.
4
Serving
Serve the mutton palak curry with a side of steamed basmati rice, bagara khana, roti, or naan.
Glycemic Index
67 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 Palak Kari | Ambadi Mutton | Gongura mutton | Kongura Mattan |
|---|---|---|---|---|
| Calories | 85.6 kcal | 113.7 kcal | 113.7 kcal | 113.7 kcal |
| Carbs | 3 g | 3 g | 3 g | 3 g |
| Protein | 3.9 g | 6.2 g | 6.2 g | 6.2 g |
| Fat | 6.4 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 1.5 g | 2.3 g | 2.3 g | 2.3 g |
| Sugar | 1 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 148.6 mg | 168.3 mg | 168.3 mg | 168.3 mg |
| Cholesterol | 12.3 mg | 20.5 mg | 20.5 mg | 20.5 mg |
Health Goals Suitability
Weight Loss
At 85.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.9g 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 (12.3mg) and low saturated fat (1.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) 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
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~102.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.6g) 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 Palak 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 (171.2-256.7 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 Mutton Palak Kari contains 85.6 kcal (3.9g protein, 3g carbs, 6.4g fat). That's 83.4 kcal per 100g. You can track exact portions in the Hint app.
At 85.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutton Palak Kari has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mutton Palak Kari is light enough for dinner at 85.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mutton Palak Kari 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.
Moderate-to-high GI (67) 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
Curcumin 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: 10.1186/1475-2891-13-7Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
