Chicken
~150 g · ~150 g
250
Carbs0 g
Protein37 g
Fat11 g
Fibre0 g
Genuinely good protein, buried under three layers of processing.
Worth eatingThe verdict
The protein is real. So is the batter, the fryer, and the sugar in the sauce.
Component by component
Per one restaurant plate. Estimates, not yet verified against IFCT 2017.
Cornflour batter and frying oil
— · ~55 g
300
Carbs20 g
Protein2 g
Fat25 g
Fibre0 g
Battered then deep fried. This is nearly half the plate and it exists purely for texture.
Where the damage isSauce
— · ~60 g
100
Carbs20 g
Protein1 g
Fat2 g
Fibre1 g
Sugar, soy, cornflour thickener. More sugar than most people would guess.
Where the damage isThree ways to fix it
Ordered by what you give up.
Option 1 · Dry, not gravy−60
Order the dry version rather than the gravy one.
Less sauce means less sugar and less cornflour. The chicken is the same.
Taste cost: Low
Option 2 · Order chicken tikka instead−400
Tandoori or tikka for the same protein.
Same 37 grams of protein for around 250 calories rather than 650. This is the honest comparison.
Taste cost: High — a different dish
Option 3 · Home version−350
Pan-seared chicken, no batter, sauce made with less sugar.
Keeps the flavour profile, loses the fryer. Not the same texture, and that is the whole trade.
Taste cost: Moderate