Looking for a Personalized Diet Plan?
Wash the mutton
Wash the mutton thoroughly with water.
Urulakkizhangu Mutton Curry
Urulakkizhangu Mutton Curry has 127.9 calories per serving (1 Small Cup) — that's 126 calories per 100g. It provides 9.2g protein, 6.5g carbs, and 7.2g fat. With a high glycemic index (GI: 75), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Urulakkizhangu Mutton Curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories127.9 kcal
- Carbs6.5 g (25.8 kcal)
- Protein9.2 g (37.0 kcal)
- Fats7.2 g (65.1 kcal)
Nutrition Label
Urulakkizhangu Mutton Curry
- Serving Size1 Small Cup (100 g)
- Calories127.9 kcal
- Carbs6.5 g
- Fiber1.4 g
- Sugar0.9 g
- Protein9.2 g
- Fat7.2 g
- Saturated fat2.7 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat1.0 g
- Cholesterol34.3 mg
- Sodium117.0 mg
Nutrition per 100g
- Calories126.0 kcal
- Carbs6.4 g
- Fiber1.4 g
- Sugar0.9 g
- Protein9.1 g
- Fat7.1 g
- Cholesterol33.8 mg
- Sodium115.2 mg
1 serving = 101.5g
Cooking time: 15 minutes
Serves: 12 persons
Ingredients
Potato
250 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Turmeric powder
2 Grams
Goat shoulder
500 Grams
Rice bran oil
1 Table Spoon
Salt
2.5 Grams
Water
200 Milliliter
Ginger garlic paste
1 Table Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1.5 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Coriander powder
1 Tea Spoon
Instructions
1
2
Pressure cook
Place onions, mutton, cloves, cinnamon, black cardamoms, bay leaves, green chillies, ½ tsp turmeric powder, salt and 1 cup water in a pressure cooker. Cover and cook under pressure for 25-30 minutes or till 7-8 whistles.
3
Cook the potatoes
Heat mustard oil in a non-stick Kadai, add garlic paste, ginger paste, and tomato puree, and sauté for 2-3 minutes. Add red chili powder, coriander powder, ¼ tsp turmeric powder, and 1 tsp garam masala powder and sauté till oil separates. Add potatoes and mix. Transfer mutton from the pressure cooker into the Kadai and sauté for 2-3 minutes. Add water as required and cook till the potatoes are done.
4
Simmer and serve
Adjust salt, add the remaining garam masala powder, and mix. Simmer for 2-3 minutes. Transfer into a serving bowl and serve hot.
Also Known As
Glycemic Index
75 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Urulakkizhangu Mutton Curry | Keema matar | Kima pattani | Mutton Palak Bhaji |
|---|---|---|---|---|
| Calories | 127.9 kcal | 131.2 kcal | 131.2 kcal | 118.3 kcal |
| Carbs | 6.5 g | 4.2 g | 4.2 g | 10.6 g |
| Protein | 9.2 g | 10.1 g | 10.1 g | 5.3 g |
| Fat | 7.2 g | 8.2 g | 8.2 g | 6.1 g |
| Fiber | 1.4 g | 1.8 g | 1.8 g | 7.9 g |
| Sugar | 0.9 g | 0.8 g | 0.8 g | 0.3 g |
| Sodium | 117 mg | 115.6 mg | 115.6 mg | 1682.3 mg |
| Cholesterol | 34.3 mg | 36.2 mg | 36.2 mg | 5.7 mg |
Health Goals Suitability
Weight Loss
At 127.9 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
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Contains 9.2g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Low cholesterol (34.3mg) and low saturated fat (2.7g) 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 (75) 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 (9.2g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Urulakkizhangu Mutton Curry 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 (255.8-383.7 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 Urulakkizhangu Mutton Curry contains 127.9 kcal (9.2g protein, 6.5g carbs, 7.2g fat). That's 126 kcal per 100g. You can track exact portions in the Hint app.
At 127.9 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.
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Urulakkizhangu Mutton Curry has 9.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Urulakkizhangu Mutton Curry is light enough for dinner at 127.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Urulakkizhangu Mutton Curry 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 (75) 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: 10.1186/1475-2891-13-7Portion 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
