Low Sodium Chicken Manchurian
Satisfy your craving for a classic takeout favorite with this *Low Sodium Chicken Manchurian*, a healthier twist on the beloved Indo-Chinese dish. Tender pieces of boneless chicken breast are coated in a light batter and pan-fried to golden perfection, then tossed in a vibrant, savory sauce made with low sodium soy sauce, chicken stock, and a touch of tomato ketchup for balance. With aromatic garlic, ginger, and green chili, plus the crunch of red bell peppers and onions, this dish delivers bold flavor without overloading on salt. Ready in just 45 minutes, it's perfect for weeknight dinners and pairs beautifully with steamed or fried rice. Enjoy the satisfying taste of this lower-sodium crowd-pleaser that's big on flavor but mindful of your health!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams boneless chicken breast
- 3 tablespoons cornflour
- 2 tablespoons all-purpose flour
- 1 large egg
- 0.5 teaspoons ground black pepper
- 2 tablespoons low sodium soy sauce
- 4 minced garlic cloves
- 1 teaspoon ginger
- 2 finely chopped green chili
- 1 chopped red bell pepper
- 1 medium, chopped onion
- 1.5 cups low sodium chicken stock
- 1 tablespoon vinegar
- 2 tablespoons tomato ketchup
- 4 tablespoons canola oil
- 2 tablespoons, chopped (optional for garnish) spring onions
Instructions
Cut the boneless chicken breast into bite-sized pieces and place them in a mixing bowl.
Add 2 tablespoons of cornflour, all-purpose flour, the egg, ground black pepper, and 1 tablespoon of low sodium soy sauce to the chicken. Mix well to coat the chicken pieces evenly.
Heat 2 tablespoons of canola oil in a non-stick pan over medium heat. Fry the marinated chicken pieces in batches until they are golden brown and cooked through, about 4-5 minutes per side. Remove and set aside on a plate lined with a paper towel.
In the same pan, add the remaining 2 tablespoons of canola oil. Sauté the minced garlic, ginger, and chopped green chili for about 1 minute until fragrant.
Add the chopped red bell pepper and onion to the pan. Stir-fry the vegetables for 2-3 minutes until they begin to soften.
Reduce the heat to low and pour in the low sodium chicken stock. Add the vinegar, tomato ketchup, and the remaining 1 tablespoon of low sodium soy sauce. Stir well to combine.
Mix the remaining tablespoon of cornflour with 2 tablespoons of water to create a slurry. Slowly add the slurry to the pan while stirring constantly to thicken the sauce.
Once the sauce has thickened, return the fried chicken pieces to the pan. Stir to coat them well in the sauce and cook for another 3-4 minutes to heat through.
Remove from heat and garnish with chopped spring onions if desired. Serve hot with steamed rice or fried rice.
Nutrition Facts
Calories |
1694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.5 g | 108% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 18.6 g | ||
| Cholesterol | 650 mg | 216% | |
| Sodium | 3452 mg | 150% | |
| Total Carbohydrate | 75.5 g | 27% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 21.7 g | ||
| Protein | 159.2 g | 318% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 203 mg | 16% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 2500 mg | 53% | |
*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.
