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Marination
Wash and marinate the chicken with ginger garlic paste, yoghurt, red chilli turmeric, salt chopped green chilli, garam masala, and lemon juice for 1 hour.
Peef Tahari
Peef Tahari has 342.6 calories per serving (1 Medium Cup) — that's 168.9 calories per 100g. It provides 13.9g protein, 39g carbs, and 14.5g fat. With a medium glycemic index (GI: 56), this recipe is suitable for heart health. The 2.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Peef Tahari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories342.6 kcal
- Carbs39.0 g (156.2 kcal)
- Protein13.9 g (55.6 kcal)
- Fats14.5 g (130.8 kcal)
Nutrition Label
Peef Tahari
- Serving Size1 Medium Cup (200 g)
- Calories342.6 kcal
- Carbs39.0 g
- Fiber2.4 g
- Sugar1.0 g
- Protein13.9 g
- Fat14.5 g
- Saturated fat5.0 g
- Mono unsaturated fat5.7 g
- Poly unsaturated fat2.9 g
- Cholesterol32.6 mg
- Sodium366.0 mg
Nutrition per 100g
- Calories168.9 kcal
- Carbs19.2 g
- Fiber1.2 g
- Sugar0.5 g
- Protein6.9 g
- Fat7.2 g
- Cholesterol16.1 mg
- Sodium180.4 mg
1 serving = 202.9g
Cooking time: 15 minutes
Serves: 11 persons
Ingredients
Tomato ripe local
100 Grams
Lemon juice
2 Table Spoon
Chillies green - all varieties
20 Grams
Coriander leaves
20 Grams
Mint leaves
20 Grams
Onion big
150 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Turmeric powder
0.5 Tea Spoon
Beef shoulder
500 Grams
Rice bran oil
75 Milliliter
Salt
2 Tea Spoon
Water
500 Milliliter
Curd
250 Grams
Ginger garlic paste
2 Table Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
2 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Basmati rice
500 Grams
Caraway seeds (shahi jeera)
1 Tea Spoon
Instructions
1
2
Chopping
Cut the onion rings, tomato slices. Chop the coriander and mint leaves keep aside.
3
Wash and soak the rice
Wash the rice thoroughly and soak it for 30 minutes.
4
Frying
Heat oil in pressure cooker fry half of the onion rings. Keep aside.
5
Sauteing and pressure cooking
Heat oil in a pressure cooker add clove, cardamom, cinnamon, bay leaf, shah jeera. Let the aroma release. Then add sliced onions, saute it for a minute and then add the marinated chicken, tomatoes mix well saute on low flame till tomatoes are soft and oil oozes out. Add water close cooker pressure cook for 2 whistle on high heat then simmer 15 minutes or until beef is tender
6
Cooking
Open the lid once pressure is gone check chicken should be cooked. Then add 1 and half times water to rice bring to a boil, soaked basmati rice add green chilli coriander mint leaves, lemon juice, adjust salt proportion and cook.
7
Simmering
Mix well and cook on high flame until it starts bubbling. Cover and simmer on low flame for the next 20 to 25 minutes.
8
Serving
Garnish with fried onions. Serve this complete meal on it's own or alongside raita and salad.
Also Known As
Glycemic Index
56 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 | Peef Tahari | Mattan Tahari | Mutton tahari | Aloo andey ki tahari |
|---|---|---|---|---|
| Calories | 342.6 kcal | 328.6 kcal | 328.6 kcal | 314.7 kcal |
| Carbs | 39 g | 38.7 g | 38.7 g | 49.1 g |
| Protein | 13.9 g | 13.7 g | 13.7 g | 9.7 g |
| Fat | 14.5 g | 13.2 g | 13.2 g | 8.8 g |
| Fiber | 2.4 g | 2.4 g | 2.4 g | 3.3 g |
| Sugar | 1 g | 1 g | 1 g | 1.3 g |
| Sodium | 366 mg | 1060 mg | 1060 mg | 630.3 mg |
| Cholesterol | 32.6 mg | 39.3 mg | 39.3 mg | 117 mg |
Health Goals Suitability
Weight Loss
At 342.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 13.9g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (32.6mg) and low saturated fat (5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (56) 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. Adequate protein (13.9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~202.9g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~202.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~202.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~202.9g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~85.7 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Peef Tahari 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 (685.2-1027.9 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 Peef Tahari contains 342.6 kcal (13.9g protein, 39g carbs, 14.5g fat). That's 168.9 kcal per 100g. You can track exact portions in the Hint app.
At 342.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Peef Tahari has 13.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Peef Tahari at 342.6 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Peef Tahari already has good protein (13.9g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (56) 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
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.114.084038Increased 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: 10.1186/1475-2891-13-7
