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Wash the chicken
Clean the chicken, wash it well and chop into medium sized pieces.
Ukalla kombada
Ukalla kombada has 51.2 calories per serving (1 Small Cup) — that's 50.8 calories per 100g. It provides 5.7g protein, 1.8g carbs, and 2.3g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Ukalla kombada in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories51.2 kcal
- Carbs1.8 g (7.3 kcal)
- Protein5.7 g (23.0 kcal)
- Fats2.3 g (20.9 kcal)
Nutrition Label
Ukalla kombada
- Serving Size1 Small Cup (100 g)
- Calories51.2 kcal
- Carbs1.8 g
- Fiber0.9 g
- Sugar1.0 g
- Protein5.7 g
- Fat2.3 g
- Saturated fat0.2 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat0.1 g
- Cholesterol15.3 mg
- Sodium107.4 mg
Nutrition per 100g
- Calories50.8 kcal
- Carbs1.8 g
- Fiber0.9 g
- Sugar1.0 g
- Protein5.7 g
- Fat2.3 g
- Cholesterol15.2 mg
- Sodium106.6 mg
1 serving = 100.8g
Cooking time: 10 minutes
Serves: 10 persons
Ingredients
Celery raw
50 Grams
Carrot orange
100 Grams
Onion big
100 Grams
Pepper, black
1 Tea Spoon
Chicken poultry breast skinless
250 Grams
Salt
0.5 Tea Spoon
Water
500 Milliliter
Instructions
1
2
Wash the vegetables
Wash the vegetables and chop them into pieces.Keep them aside.
3
Add the ingredients
Place chicken in a large pot with onion, carrots, celery, and peppercorns; add water to cover by 1 inch.
4
Boil the chicken
Cover the pot and bring to a boil; reduce heat to a gentle boil and cook until meat falls off the bone, about 90 minutes.
5
Let it cool and shred
Remove chicken from the pot and let sit until cool enough to handle. Shred or chop meat.
6
Sieve it
Sieve it in a colander and shred the chicken pieces.
7
Store the broth
Store the broth in an air tight container and refrigerate it for later use.
8
Serve it
Serve the shredded chicken in a bowl or plate and serve it.
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Ukalla kombada | Chicken momos | Fried chicken momos | Kozhukkal Murungai Momos |
|---|---|---|---|---|
| Calories | 51.2 kcal | 47.6 kcal | 82.9 kcal | 82.9 kcal |
| Carbs | 1.8 g | 5.8 g | 4.8 g | 4.8 g |
| Protein | 5.7 g | 2.4 g | 2 g | 2 g |
| Fat | 2.3 g | 1.7 g | 6.2 g | 6.2 g |
| Fiber | 0.9 g | 0.5 g | 0.4 g | 0.4 g |
| Sugar | 1 g | 0.5 g | 0.4 g | 0.4 g |
| Sodium | 107.4 mg | 186.6 mg | 156.9 mg | 156.9 mg |
| Cholesterol | 15.3 mg | 4.1 mg | 3.5 mg | 3.5 mg |
Health Goals Suitability
Weight Loss
At 51.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (5.7g 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 (15.3mg) and low saturated fat (0.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~100.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Meal prep friendly
Ukalla kombada 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 (102.4-153.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Ukalla kombada contains 51.2 kcal (5.7g protein, 1.8g carbs, 2.3g fat). That's 50.8 kcal per 100g. You can track exact portions in the Hint app.
At 51.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Ukalla kombada has 5.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Ukalla kombada is light enough for dinner at 51.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ukalla kombada 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin 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/foods6100092Portion 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
