Track your nutrition and health goals
Wash and dice the chicken
Clean and wash the chicken under cold running water. Dice the chicken into bite-sized pieces.
Tawa Kozhi Varuval
Tawa Kozhi Varuval has 241.7 calories per serving (1 Small Cup) — that's 223.8 calories per 100g. It provides 22.4g protein, 4.8g carbs, and 14.8g fat. With a medium glycemic index (GI: 61), this recipe is suitable for muscle gain. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Tawa Kozhi Varuval in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories241.7 kcal
- Carbs4.8 g (19.2 kcal)
- Protein22.4 g (89.4 kcal)
- Fats14.8 g (133.0 kcal)
Nutrition Label
Tawa Kozhi Varuval
- Serving Size1 Small Cup (100 g)
- Calories241.7 kcal
- Carbs4.8 g
- Fiber1.9 g
- Sugar0.8 g
- Protein22.4 g
- Fat14.8 g
- Saturated fat3.1 g
- Mono unsaturated fat5.9 g
- Poly unsaturated fat4.2 g
- Cholesterol85.2 mg
- Sodium567.5 mg
Nutrition per 100g
- Calories223.8 kcal
- Carbs4.5 g
- Fiber1.8 g
- Sugar0.8 g
- Protein20.7 g
- Fat13.7 g
- Cholesterol78.9 mg
- Sodium525.4 mg
1 serving = 108g
Cooking time: 60 minutes
Serves: 6 persons
Ingredients
Chicken
500 Grams
Lemon juice
1 Table Spoon
Curry leaves
1 Table Spoon
Cumin seeds
0.5 Tea Spoon
Rice bran oil
4 Table Spoon
Salt
1 Tea Spoon
Ginger garlic paste
1 Tea Spoon
Fennel seeds
0.5 Tea Spoon
Coriander powder
0.5 Table Spoon
Besan
3 Table Spoon
Instructions
1
2
Prepare the masala
Mix gram flour, lemon juice, ginger-garlic paste, turmeric powder, coriander powder, curry leaves, red chilli paste, fennel seeds (saunf), cumin seeds, and salt in a bowl. Add little water to the masala mixture and stir well.
3
Coat chicken pieces in the prepared masala
Now add the chicken pieces to the masala mixture and mix until evenly coated. Make sure all the chicken pieces are well marinated with the masala mixture. Keep aside for 45 to 75 minutes.
4
Fry the chicken pieces
Heat oil in a pan over medium flame and fry the chicken pieces until golden brown and cooked. Remove and drain excess oil.
5
Serve hot
Tawa chicken fry is ready. Serve with mint chutney and roti.
Also Known As
Glycemic Index
61 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 | Tawa Kozhi Varuval | Bendakayalu pacchadi | Bhindi ka achaar | Ladys finger pickle |
|---|---|---|---|---|
| Calories | 241.7 kcal | 16.4 kcal | 16.4 kcal | 16.4 kcal |
| Carbs | 4.8 g | 0.3 g | 0.3 g | 0.3 g |
| Protein | 22.4 g | 0.1 g | 0.1 g | 0.1 g |
| Fat | 14.8 g | 1.7 g | 1.7 g | 1.7 g |
| Fiber | 1.9 g | 0.2 g | 0.2 g | 0.2 g |
| Sugar | 0.8 g | 0 g | 0 g | 0 g |
| Sodium | 567.5 mg | 63.1 mg | 63.1 mg | 63.1 mg |
| Cholesterol | 85.2 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 241.7 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: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Excellent protein source with 22.4g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Watch your intake — sodium (567.5mg) and cholesterol (85.2mg) are on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (61) 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 (22.4g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~108g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Tawa Kozhi Varuval 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 (483.4-725 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 Tawa Kozhi Varuval contains 241.7 kcal (22.4g protein, 4.8g carbs, 14.8g fat). That's 223.8 kcal per 100g. You can track exact portions in the Hint app.
At 241.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Tawa Kozhi Varuval provides 22.4g protein per serving, making it a good protein source for muscle building and satiety.
Tawa Kozhi Varuval at 241.7 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.
Tawa Kozhi Varuval already has good protein (22.4g). 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 (61) 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Dietary 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
