⏱ 30 min totalIndian Flavored Pounded Chicken
Per 1 serving · 249 g · 8 ingredients
of a 2,000 cal day
- Protein54g68% of calories
- Carbs2.9g4% of calories
- Fat10g28% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Indian Flavored Pounded Chicken (249 g) has 328 calories, with 54 g of protein, 2.9 g of carbohydrates and 10 g of fat. Most of its energy comes from protein (68% of calories). It is high in protein (107% DV), riboflavin (b2) (32% DV) and niacin (142% DV). Keep an eye on sodium and cholesterol, which provide 81% and 57% of the daily value.
High in
20%+ of the daily value
- Protein107%
- Riboflavin (B2)32%
- Niacin142%
- Vitamin B6147%
- Vitamin B1221%
- Pantothenic acid71%
Good source of
10–19% of the daily value
- Vitamin E13%
- Thiamine19%
- Potassium19%
- Magnesium19%
- Zinc16%
- Copper17%
Watch
20%+ of the daily value
- Sodium81%
- Cholesterol57%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp, ground Cumin seed
½ tsp Turmeric
½ tsp Cilantro
½ tsp Onion powder- 🥄¾ tsp Salt
¼ tsp Black pepper
¼ tbsp Olive oil
2 breast fillet Chicken breast
Directions
- 1
In a small bowl, mix together the ground cumin, turmeric, ground coriander, onion powder, salt, black pepper, and olive oil. Set aside.
- 2
Slice each chicken breast horizontally, stopping before cutting all the way through, and open them like a book.
- 3
Place the chicken between two pieces of plastic wrap and pound to a thickness of ¼ inch using a meat tenderizer. Repeat with the remaining chicken breasts.
- 4
Remove the plastic wrap and rub the spice paste evenly over one side of each chicken breast. Cover with plastic wrap and lightly pound to help the seasoning adhere. Flip and repeat on the other side.
- 5
Heat the remaining olive oil in a large pan over high heat. Add a chicken breast, place a weight on it, and cook for 1 minute. Flip, add the weight, and cook for another minute or until cooked through.
- 6
Transfer the cooked chicken to a plate and let it rest for 3 minutes. Repeat with the remaining chicken breasts. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (249 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 19 μg | 2% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 23 mg | 142% |
| Vitamin B6 | 2 mg | 147% |
| Folate (B9) | 23 μg | 6% |
| Vitamin B12 | 0.5 μg | 21% |
| Pantothenic acid | 4 mg | 71% |
| Choline | 195 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 3 mg | 34% |
| Potassium | 871 mg | 19% |
| Magnesium | 78 mg | 19% |
| Phosphorus | 520 mg | 74% |
| Zinc | 2 mg | 16% |
| Copper | 0.1 mg | 17% |
| Manganese | 0.4 mg | 18% |
| Selenium | 54 μg | 99% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 4 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 23 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 3 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 5 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 17 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 328 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Indian Flavored Pounded Chicken?
One serving of Indian Flavored Pounded Chicken (1 serving) has 328 calories, which works out to 132 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Indian Flavored Pounded Chicken high in protein?
Yes. It has 54 g of protein per serving, and 68% of its calories come from protein (16 g of protein per 100 calories).
Is Indian Flavored Pounded Chicken keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Indian Flavored Pounded Chicken?
1855 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Indian Flavored Pounded Chicken?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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