Chicken Manchurian
Lunch • India
How to Make Chicken Manchurian (Traditional & Healthy Version)
Chicken Manchurian is a beloved Indo-Chinese dish that has become a staple in Indian homes and restaurants, especially in metropolitan cities like Mumbai, Kolkata, and Delhi. This fusion delicacy blends juicy chicken with a tangy, spicy sauce, creating a perfect balance of Indian spices and Chinese cooking styles. It is often enjoyed as a lunch meal or special treat during gatherings and festivals like Diwali, where Indo-Chinese cuisine is popular among younger generations. The dish brings together classic Indian ingredients such as ginger (adrak), garlic (lahsun), and green chillies with soy sauce and cornflour, resulting in a unique taste that satisfies cravings for both heat and umami. Its vibrant flavors and appealing aroma make Chicken Manchurian a favorite for those looking for something different yet familiar, and it pairs beautifully with steamed rice or fried rice (chawal). The recipe below offers a health-conscious take, balancing calorie content, protein, and taste, making it ideal for calorie-conscious families and food lovers.
Ingredients(for 1 medium bowl per serving)
- 250 grams Boneless chicken breast (murgh)
- 2 tablespoons Cornflour (makki ka atta)
- 1 tablespoon Whole wheat flour (atta) - optional
- 1 Egg white (anda safed) - optional
- 1 teaspoon Ginger (adrak, finely chopped)
- 1 teaspoon Garlic (lahsun, finely chopped)
- 2 Green chillies (hari mirch, finely chopped)
- 1/4 cup Spring onion (pyaz patta, chopped)
- 1 tablespoon Soy sauce (low sodium)
- 1 tablespoon Tomato ketchup (Indian brands preferred)
- 1/2 teaspoon Black pepper powder (kali mirch)
- to taste Salt (namak)
- 1 tablespoon Sesame oil (til ka tel, for sautéing)
- 1/2 cup Water (for sauce)
Instructions
- 1
Cut the boneless chicken breast into bite-sized pieces. In a bowl, mix cornflour, whole wheat atta, egg white, salt, and black pepper. Coat the chicken pieces well.
5 minutes
Use whole wheat flour for added fiber and fewer calories.
- 2
Heat a tawa or non-stick pan. Add sesame oil and shallow fry the coated chicken pieces until golden and cooked through. Remove and set aside.
7 minutes
Shallow frying reduces oil usage compared to deep frying.
- 3
In the same pan, add ginger, garlic, and green chillies. Sauté until aromatic.
2 minutes
Ensure garlic and ginger are finely chopped for enhanced flavor.
- 4
Add spring onion and sauté for another minute. Mix in soy sauce, tomato ketchup, and a splash of water to make the sauce.
3 minutes
Use low sodium soy sauce for better health.
Why This Dish is Healthy
This version of Chicken Manchurian is a healthy choice because it uses shallow frying instead of deep frying, incorporates whole wheat flour for added fiber, and low sodium soy sauce to manage salt intake. It is rich in lean protein, low in unhealthy fats, and includes plenty of vegetables. Health-conscious modifications make it suitable for calorie tracking and balanced meals.
Chicken Manchurian provides a good amount of lean protein from chicken breast, essential for muscle repair and growth. Using cornflour and whole wheat atta instead of refined flour increases fiber and reduces glycemic index. The addition of ginger, garlic, and green chillies brings antioxidants and anti-inflammatory benefits. Sesame oil offers healthy fats, while spring onions supply vitamins A and C. This dish is low in saturated fat and can be adapted for various dietary needs.
Pro Tips
- 💡Tip 1: Marinate chicken for 30 minutes for extra tenderness.
- 💡Tip 2: Use a non-stick tawa to reduce oil usage.
- 💡Tip 3: Add vegetables like capsicum or carrots for extra nutrition and color.
Storage & Serving
Store leftover Chicken Manchurian in an airtight container in the refrigerator for up to 2 days. Reheat in a pan for best texture. Avoid freezing as the sauce may separate.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |
