Food
Calicut Lunch (കോഴിക്കോടൻ ബിരിയാണി)
Saturday 24 Oct · Lunch · 1:00 PM
PLAN FOR 35
The Calicut lunch for 35: jeerakasala chicken biryani, onion raita, pappadam, date pickle, prawns fry and sulaimani.
Portions per person
Calicut chicken biryani
- Planned share:
- 2½ cups incl. 2 pieces chicken (~590 g)
- Smart serving:
- 1½ cups rice + 2 pieces chicken
Cal
995
Sat fat
16 g
Sodium
1,665 mg
Carbs
135 g
Onion raita
- Planned share:
- ½ cup (117 g)
- Smart serving:
- ½ cup — take it
Cal
64
Sat fat
1.8 g
Sodium
395 mg
Carbs
6.9 g
Pappadam, fried
- Planned share:
- 3 pappadams (30 g)
- Smart serving:
- 1 pappadam
Cal
143
Sat fat
5.1 g
Sodium
419 mg
Carbs
14 g
Date pickle (store bought)
- Planned share:
- 2 tsp (10 g)
- Smart serving:
- 1 tsp
Cal
25
Sat fat
0.1 g
Sodium
120 mg
Carbs
5 g
Prawns fry
- Planned share:
- ⅔ cup (87 g)
- Smart serving:
- ⅓ cup
Cal
169
Sat fat
5 g
Sodium
835 mg
Carbs
7.4 g
Sulaimani
- Planned share:
- 1 cup (190 ml)
- Smart serving:
- 1 cup, half the sugar
Cal
51
Sat fat
0 g
Sodium
0.1 mg
Carbs
13 g
Full planned share
1,447 cal · 28 g sat fat · 3,434 mg sodium · 182 g carbs
Smart-serving plate
836 cal · 16 g sat fat · 2,010 mg sodium · 107 g carbs
| Item | Planned share | Smart serving | Cal | Sat fat g | Sodium mg | Carbs g |
|---|---|---|---|---|---|---|
| Calicut chicken biryani | 2½ cups incl. 2 pieces chicken (~590 g) | 1½ cups rice + 2 pieces chicken | 995 | 16 | 1,665 | 135 |
| Onion raita | ½ cup (117 g) | ½ cup — take it | 64 | 1.8 | 395 | 6.9 |
| Pappadam, fried | 3 pappadams (30 g) | 1 pappadam | 143 | 5.1 | 419 | 14 |
| Date pickle (store bought) | 2 tsp (10 g) | 1 tsp | 25 | 0.1 | 120 | 5 |
| Prawns fry | ⅔ cup (87 g) | ⅓ cup | 169 | 5 | 835 | 7.4 |
| Sulaimani | 1 cup (190 ml) | 1 cup, half the sugar | 51 | 0 | 0.1 | 13 |
| Full planned share | 1,447 | 28 | 3,434 | 182 | ||
| Smart-serving plate | 836 | 16 | 2,010 | 107 | ||
Nutrition Facts — one full planned share
Nutrition Facts
1 serving per plate
Serving size 1 plate (1024 g)
Amount per serving
Calories1,450
% Daily Value*
Total Fat 47g60%
Saturated Fat 28g140%
Trans Fat 0.5g
Cholesterol 335mg112%
Sodium 3,430mg149%
Total Carbohydrate 182g66%
Dietary Fiber 13g46%
Total Sugars 33g
Includes 15g Added Sugars30%
Protein 73g
Vitamin D 0.2mcg1%
Calcium 388mg30%
Iron 8.2mg46%
Potassium 1,745mg37%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calories from: Carbs 50% · Fat 29% · Protein 20%
How to eat this
High cholesterol
- The biryani batch is cooked with about 1 lb of ghee. Serve from the top layer, leave the oily bottom and skip the fried cashew garnish.
- Prawns are high in dietary cholesterol (~160 mg at the ⅔-cup share) but low in saturated fat. ⅓ cup is fine for most; on a strict diet, pick either chicken or prawns.
Diabetes
- Biryani at the full share is about 135 g of carbohydrate. Take 1½ cups (≈80 g) with both chicken pieces, plus raita.
- Sulaimani is planned with about 3 tsp of sugar a cup. Lime and spices make it pleasant without sugar.
- Date pickle is sweet: 1 tsp.
High blood pressure
- The biryani alone carries about 1,665 mg of sodium at the full share.
- Skip the pappadam (~420 mg for 3) and the date pickle to keep lunch near 2,000 mg.
Smart choices for everyone
- Raita cools the spice and adds protein. Take the full ½ cup.
- Admin ask: brew one kettle of sulaimani without sugar and label it.
- Biryani is dense, so eat slowly. Seconds add up fast.