Track your nutrition and health goals
Washing
Clean the mutton and wash it thoroughly.
Pasanday
Pasanday has 111.3 calories per serving (1 Small Cup) — that's 109.8 calories per 100g. It provides 5.6g protein, 3.2g carbs, and 8.4g 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 Pasanday in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories111.3 kcal
- Carbs3.2 g (12.8 kcal)
- Protein5.6 g (22.5 kcal)
- Fats8.4 g (75.9 kcal)
Nutrition Label
Pasanday
- Serving Size1 Small Cup (100 g)
- Calories111.3 kcal
- Carbs3.2 g
- Fiber1.6 g
- Sugar1.2 g
- Protein5.6 g
- Fat8.4 g
- Saturated fat2.4 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat2.0 g
- Cholesterol19.0 mg
- Sodium146.4 mg
Nutrition per 100g
- Calories109.8 kcal
- Carbs3.2 g
- Fiber1.6 g
- Sugar1.2 g
- Protein5.6 g
- Fat8.3 g
- Cholesterol18.7 mg
- Sodium144.4 mg
1 serving = 101.4g
Cooking time: 15 minutes
Serves: 7 persons
Ingredients
Cream
1 Table Spoon
Tomato ripe local
100 Grams
Lemon juice
2 Tea Spoon
Chillies green - all varieties
5 Grams
Coriander leaves
10 Grams
Mint leaves
10 Grams
Onion big
100 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Poppy seeds
1 Tea Spoon
Turmeric powder
1 Grams
Almond
2 Tea Spoon
Goat shoulder
150 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Curd
50 Grams
Ginger garlic paste
1 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
Marinate
Roast, and ground poppy seeds into a paste Now take a large bowl, add ginger garlic paste, garam masala, chili powder, coriander powder, poppy seeds paste. Mix these ingredients. Add mutton to it and mix well. Cover and keep aside.
3
Cooking
Heat the oil in a large saucepan; add the cardamoms, clove, and cinnamon, add the onions and fry to a dark brown. Add the tomatoes and sauté till the fat separates. To make a gravy, add a little water and cook for a few minutes longer. Add the meat along with the marinade and cook over low or high heat, till the water has evaporated and the fat separates.
4
Serving
Garnish with cream, almonds, and coriander leaves, and serve.
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 | Pasanday | Paneer pasanday | Mattan Korma | Mutton korma |
|---|---|---|---|---|
| Calories | 111.3 kcal | 113.9 kcal | 145.1 kcal | 145.1 kcal |
| Carbs | 3.2 g | 5.1 g | 4.2 g | 4.2 g |
| Protein | 5.6 g | 4.2 g | 5.7 g | 5.7 g |
| Fat | 8.4 g | 8.5 g | 11.7 g | 11.7 g |
| Fiber | 1.6 g | 1.6 g | 3.1 g | 3.1 g |
| Sugar | 1.2 g | 2.9 g | 1.4 g | 1.4 g |
| Sodium | 146.4 mg | 158.2 mg | 291.6 mg | 291.6 mg |
| Cholesterol | 19 mg | 1.8 mg | 12.6 mg | 12.6 mg |
Health Goals Suitability
Weight Loss
At 111.3 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 (5.6g 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 (19mg) and low saturated fat (2.4g) 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
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). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 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
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Pasanday 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.
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 (222.6-333.9 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 Pasanday contains 111.3 kcal (5.6g protein, 3.2g carbs, 8.4g fat). That's 109.8 kcal per 100g. You can track exact portions in the Hint app.
At 111.3 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.
Pasanday has 5.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Pasanday is light enough for dinner at 111.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pasanday 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 (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.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
