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Saute
Heat oil in a wok, add chopped onions and fry till golden brown, add ginger-garlic paste, cumin powder, turmeric, red chili powder, little water and stir well.
Shimla mirch chicken sabzi
Shimla mirch chicken sabzi has 130.2 calories per serving (1 Small Cup) — that's 120.6 calories per 100g. It provides 11.9g protein, 2.6g carbs, and 8g fat. With a medium glycemic index (GI: 63), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Shimla mirch chicken sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories130.2 kcal
- Carbs2.6 g (10.4 kcal)
- Protein11.9 g (47.8 kcal)
- Fats8.0 g (72.1 kcal)
Nutrition Label
Shimla mirch chicken sabzi
- Serving Size1 Small Cup (100 g)
- Calories130.2 kcal
- Carbs2.6 g
- Fiber1.3 g
- Sugar0.8 g
- Protein11.9 g
- Fat8.0 g
- Saturated fat1.1 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.4 g
- Cholesterol31.6 mg
- Sodium204.7 mg
Nutrition per 100g
- Calories120.6 kcal
- Carbs2.4 g
- Fiber1.2 g
- Sugar0.8 g
- Protein11.1 g
- Fat7.4 g
- Cholesterol29.2 mg
- Sodium189.6 mg
1 serving = 108g
Cooking time: 60 minutes
Serves: 9 persons
Ingredients
Capsicum green
100 Grams
Tomato ripe local
100 Grams
Coriander leaves
10 Grams
Onion small
100 Grams
Turmeric powder
1 Tea Spoon
Chicken poultry breast skinless
500 Grams
Rice bran oil
2 Table Spoon
Salt
5 Grams
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Cumin powder
5 Grams
Red chilli powder
1 Table Spoon
Instructions
1
2
Cook the chicken
Now add tomato puree and mix well. Cook for 5-7 minutes on high to medium heat. Add chicken and mix well. Cover with a lid and cook till the chicken is tender. Add capsicum, stir well, cook on a very low flame until capsicum is tender. Add salt.
3
Garnish
Garnish it with fresh coriander leaves. Once done, transfer the dish to a serving bowl and serve with rice or chapati.
Glycemic Index
63 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 | Shimla mirch chicken sabzi | Paalak Kozhi Kari | Palak chicken curry | Palak Kodi Koora |
|---|---|---|---|---|
| Calories | 130.2 kcal | 132.3 kcal | 132.3 kcal | 132.3 kcal |
| Carbs | 2.6 g | 2.8 g | 2.8 g | 2.8 g |
| Protein | 11.9 g | 12 g | 12 g | 12 g |
| Fat | 8 g | 8.1 g | 8.1 g | 8.1 g |
| Fiber | 1.3 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 0.8 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 204.7 mg | 207.3 mg | 207.3 mg | 207.3 mg |
| Cholesterol | 31.6 mg | 31.3 mg | 31.3 mg | 31.3 mg |
Health Goals Suitability
Weight Loss
At just 130.2 kcal per serving, this is an excellent choice for weight management. With 11.9g protein, it supports lean muscle while cutting kcal. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 11.9g 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
Low cholesterol (31.6mg) and low saturated fat (1.1g) 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 (63) 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. Adequate protein (11.9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~108g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108g) 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.
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
Shimla mirch chicken sabzi 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 (260.5-390.7 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 Shimla mirch chicken sabzi contains 130.2 kcal (11.9g protein, 2.6g carbs, 8g fat). That's 120.6 kcal per 100g. You can track exact portions in the Hint app.
At just 130.2 kcal per serving, this is an excellent choice for weight management. With 11.9g 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.
Moderate glycemic index (GI: 63). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 63 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Shimla mirch chicken sabzi has 11.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Shimla mirch chicken sabzi is light enough for dinner at 130.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Shimla mirch chicken sabzi already has good protein (11.9g). 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 (63) 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.114.084038Curcumin 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/foods6100092Dietary 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/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
