Low Fat Chicken Manchurian
Satisfy your craving for classic Indo-Chinese flavors with this healthier twist on a favorite—Low Fat Chicken Manchurian. This recipe retains all the irresistible savory and tangy goodness of traditional Chicken Manchurian while using skinless chicken breast, minimal oil, and low-sodium soy sauce to keep it light and guilt-free. Tender marinated chicken is stir-fried to golden perfection, then simmered with colorful bell peppers and onions in a flavorful, sticky sauce made with tomato ketchup, chili sauce, and vinegar. Quick and easy to prepare in under 40 minutes, this low-fat version of the beloved dish is perfect served over steamed rice or noodles for a wholesome yet indulgent meal. Bursting with aromatic ginger, garlic, and a touch of heat, it’s a healthier alternative that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 3 tablespoons cornflour
- 4 tablespoons soy sauce (low sodium)
- 2 tablespoons ginger-garlic paste
- 1 unit egg white
- 1 medium bell pepper (capsicum), diced
- 1 medium onion, roughly chopped
- 2 tablespoons green onions, chopped
- 1 tablespoon garlic, minced
- 1 tablespoon ginger, minced
- 2 units green chilies, chopped
- 2 tablespoons white vinegar
- 3 tablespoons tomato ketchup
- 1 tablespoon chili sauce
- 1 option cooking spray or 1 tablespoon vegetable oil
- 1 cup water
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Cut the chicken breast into 1-inch cubes.
In a large bowl, combine chicken pieces with 2 tablespoons of soy sauce, ginger-garlic paste, egg white, and 2 tablespoons of cornflour. Mix well to evenly coat chicken. Let it marinate for at least 10-15 minutes.
Heat a non-stick pan over medium-high heat and lightly coat with cooking spray or use 1 tablespoon of vegetable oil.
Stir-fry the marinated chicken pieces until they are cooked through and evenly browned. Remove the chicken from the pan and set aside.
In the same pan, add the minced garlic, minced ginger, and chopped green chilies. Sauté for 1-2 minutes until fragrant.
Add diced bell pepper and chopped onion to the pan. Cook for another 3-4 minutes until vegetables start to soften.
In a small bowl, mix together the remaining soy sauce, vinegar, tomato ketchup, and chili sauce.
Add the cooked chicken back to the pan, followed by the mixed sauce. Stir well to coat the chicken and vegetables evenly.
Dissolve the remaining 1 tablespoon of cornflour in 1 cup of water and add this to the pan. Stir continuously to avoid lumps and allow the sauce to thicken.
Season with salt and black pepper. Adjust spice and seasoning to taste.
Garnish with chopped green onions before serving.
Serve hot with steamed rice or noodles.
Nutrition Facts
Calories |
1230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.1 g | 26% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 4326 mg | 188% | |
| Total Carbohydrate | 80.7 g | 29% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 28.5 g | ||
| Protein | 169.8 g | 340% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 162 mg | 12% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2616 mg | 56% | |
*The % Daily Value 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.
