Chicken shami kabab is a popular dish in South Asian cuisine. With its savory spices, aromatic herbs, and tender chicken meat, it’s no wonder this kabab variant is a favorite appetizer or main course. But many health-conscious diners wonder how many calories are in chicken shami kabab.
This delicious kabab can be a nutritious choice when appropriately prepared. The calorie and nutrient content of chicken shami kabab depends mainly on the recipe and cooking method. By understanding its nutritional breakdown and tweaking ingredients, you can enjoy chicken shami kabab as part of a healthy, balanced diet.
Nutritional Breakdown of Chicken Shami Kabab
The calories and nutrients in chicken shami kabab can vary significantly based on the ingredients used. Here is an overview of what a typical serving contains:
- Calories: Around 200-300 calories per 2-3 kababs
- Protein: 20-25g. Chicken is an excellent source of protein.
- Fat: 10-15g, depending on the fat content of the chicken and oil used for cooking. It can be reduced by using lean cuts of chicken and minimal oil.
- Carbs: 15-20g from spices, chickpea flour, onion, eggs. Provides energy and fiber.
- Vitamins & minerals: Rich in B vitamins, iron, and zinc from chicken. Spices add trace minerals.
Homemade versions are usually lower in calories than restaurant or packaged kababs, which may use fattier cuts of chicken and more oil.
The Many Health Benefits of Chicken Shami Kabab
Despite the calories, chicken shami kabab delivers some solid nutritional benefits, including:
- High-quality protein: Chicken provides all essential amino acids for building and repairing muscles.
- Iron: Chicken and chickpea flour boost iron intake, preventing anemia.
- Zinc: Supports immune function and wound healing.
- B vitamins: Aid energy metabolism and nerve function.
- Lean chicken and spices provide these nutrients without excess saturated fat.
Specific ingredients like garlic, ginger, and onions contain antioxidants and compounds that may help fight inflammation.
So, chicken shami kabab, as part of a healthy diet, can be nutritious and promote good health.
Chicken Shami Kabab for Weight Loss
Thanks to its high protein and nutrient density, chicken shami kabab can be an excellent choice if you’re trying to lose weight.
Protein is very satiating, keeping you feeling full and reducing calorie intake. It also helps retain and build lean muscle mass, boosting metabolism.
Spices like cayenne pepper may help burn extra calories.
Some tips for making chicken shami kabab ideal for weight loss:
- Use lean, skinless chicken breast to minimize fat and calories.
- Limit added oil – bake or pan-fry instead of deep frying.
- Load up on veggies like onions, peppers, and tomatoes for bulk and nutrients.
- Avoid heavy cream or coconut milk-based sauces. Opt for lighter yogurt-mint or tamarind chutneys.
- Swap white rice with cauliflower rice or a fresh salad.
So, with simple substitutions, you can still enjoy delicious chicken shami kabab without derailing your diet.
Healthy Chicken Shami Kabab Recipe
Here is a recipe for lighter chicken shami kabab that clocks in at just 210 calories per serving:
- 1 lb boneless, skinless chicken breasts
- One medium onion, chopped
- 1 inch ginger, minced
- Three cloves garlic, minced
- One serrano chili pepper, finely chopped
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1⁄4 tsp turmeric powder
- 1 tsp garam masala
- 2 tbsp chickpea flour
- Chopped cilantro and mint for garnish
- In a food processor, pulse the chicken until finely minced. Transfer to a bowl.
- In the food processor, pulse onion, garlic, ginger, and green chili until finely minced.
- Add spice powders and chickpea flour to the onion mixture. Pulse to combine.
- Add onion-spice mixture to the minced chicken. Mix well.
- Form into patties, about 2 inches wide and 1/2 inch thick.
- Spray skillet with oil and cook kababs over medium-high heat until browned and cooked through, about 3-4 minutes per side.
- Garnish with chopped cilantro and mint. Enjoy with a yogurt-mint chutney dip.
With its combo of spices, herbs, and lean protein, this chicken shami kabab recipe makes for a delicious, nutrition-packed meal. Adjust ingredients to suit your calorie needs.
Variations to Try
You can modify chicken shami kabab based on dietary needs and preferences:
- Use tandoori masala instead of generic garam masala for a richer flavor
- For a vegetarian version, swap chicken with mashed chickpeas or potatoes
- Add finely chopped veggies like spinach, carrots, or peas for extra nutrients
- Use heart-healthy oils like avocado or olive oil instead of vegetable oil
- Bake instead of frying to reduce fat and calories
- For a gluten-free option, use besan or almond flour instead of chickpea flour
So feel free to get creative and make this traditional dish your own!
The Bottom Line
Chicken shami kabab can range from 200 to 300 calories per serving, depending on ingredients and cooking methods. Opting for lean cuts of chicken, minimal oil, and fresh spices and herbs can help keep its calorie content healthy. This flavorful dish provides high-quality protein, essential vitamins, and minerals. With some intelligent tweaks, it can be enjoyed as part of a balanced diet or weight loss meal plan. Moderating portion sizes is vital to keeping calories under control. So go ahead and enjoy delicious, nutritious chicken shami kabab without guilt!
Frequently Asked Questions
How many calories are in a single chicken shami kabab?
A chicken shami kabab patty of around 2-3 inches in diameter typically contains 100-150 calories. The exact amount depends on the recipe, cake size, and the cooking method.
Is chicken shami kabab healthy?
Chicken shami kabab can be a healthy dish when prepared with lean chicken, fresh spices, minimal oil, and nutrient-rich ingredients like chickpeas and onions. It provides high-quality protein, essential vitamins, and minerals.
Does chicken shami kabab help with weight loss?
Chicken shami kabab can support weight loss goals due to its high protein and relatively low-calorie content. Protein increases satiety and helps retain muscle mass. Using lean chicken cuts and limiting oil keeps it low in calories.
What are the ingredients in chicken shami kabab?
Traditional ingredients are ground chicken, onions, garlic, ginger, spices like garam masala, eggs, chickpea flour, or breadcrumbs as a binder. Veg versions use chickpeas, potatoes, or paneer instead.
How many calories are in the restaurant chicken shami kabab?
Restaurant versions may range from 150-250 calories per piece due to larger portion sizes, fattier meats, and more oil. Check calorie info if available, or estimate based on recipe and ingredients.
Does baking chicken shami kabab reduce calories?
Yes, baking uses minimal oil compared to frying, so it can significantly reduce the calories and fat in chicken shami kabab, making it healthier.
Can I make chicken shami kabab gluten-free?
Use besan (chickpea flour), almond flour, or corn starch instead of wheat-based breadcrumbs or flour to make gluten-free chicken shami kabab.
Is chicken shami kabab keto-friendly?
It can be made keto-friendly by using low-carb binders like almond flour instead of chickpea flour and avoiding starchy sides like rice or naan. Focus on protein and healthy fats.
What sauce is best with chicken shami kabab?
Mint yogurt, tamarind, and coriander chutneys are ideal low-calorie sauces. Avoid heavy cream-based sauces for a lighter option. Serve with a fresh salad.