Chicken Manchurian Gravy
Lunch • India
How to Make Chicken Manchurian Gravy (Traditional & Healthy Version)
Chicken Manchurian Gravy is a beloved Indo-Chinese dish that has found its place in Indian homes and restaurants alike. It features succulent chicken balls cooked in a tangy, spicy, and umami-rich gravy, harmoniously blending Indian spices with Chinese sauces. This fusion recipe originated in Kolkata’s Chinatown and quickly became a staple during festive occasions and family get-togethers. The Manchurian style is now enjoyed across India, especially in metropolitan cities where Indo-Chinese cuisine is celebrated for its bold flavors. This healthy Chicken Manchurian Gravy recipe is perfect for those who crave delicious, restaurant-style food but also want to keep their calorie intake in check. By using minimal oil, lean chicken breast (murgh), and plenty of vegetables, this version ensures a lighter yet flavor-packed meal. The perfect balance of ginger, garlic, and green chillies, combined with soya sauce and a touch of homemade atta slurry, gives this dish its authentic taste. Serve it with steamed rice or atta noodles for a wholesome lunch that's both satisfying and nutritious.
Ingredients(for 1 medium bowl per serving (about 250 ml gravy with chicken balls))
- 200 grams Boneless chicken breast (murgh) (finely minced)
- 1/2 cup Onion (finely chopped (pyaaz))
- 1/2 cup Capsicum (finely chopped (shimla mirch))
- 1/4 cup Carrot (grated (gajar))
- 2 Green chillies (finely chopped (hari mirch))
- 1 tablespoon Ginger-garlic paste (adrak-lehsun paste)
- 2 tablespoons Whole wheat flour (atta) (for binding)
- 1.5 tablespoons Soya sauce (low sodium preferred)
- 1 tablespoon Tomato ketchup (without added sugar if possible)
- 1/2 teaspoon Black pepper powder (kali mirch)
- to taste Salt (namak)
- 2 tablespoons Spring onion greens (chopped, for garnish) - optional
- 1 tablespoon Refined oil (or use mustard oil for flavor (sarso ka tel))
- 2 cups Water (for gravy)
Instructions
- 1
In a large bowl, combine minced chicken, half the chopped onions, grated carrot, green chillies, ginger-garlic paste, atta, a pinch of salt, and black pepper. Mix thoroughly to make a sticky dough.
5 minutes
Wet your hands with water to prevent the mixture from sticking while shaping balls.
- 2
Shape the mixture into small balls (about 1 inch each). Heat half the oil in a non-stick kadhai or tawa and shallow fry the chicken balls until golden brown on all sides. Remove and set aside.
8 minutes
Do not overcrowd the pan; fry in batches for even cooking.
- 3
In the same pan, add the remaining oil. Sauté the rest of the onions, capsicum, and any leftover carrot on a medium flame until slightly soft.
3 minutes
Stir frequently to prevent burning and retain the crunch of vegetables.
- 4
Add soya sauce, tomato ketchup, and a little water. Stir to combine and bring to a gentle simmer.
2 minutes
Use low sodium sauces for a healthier version.
Why This Dish is Healthy
This recipe uses shallow frying instead of deep frying, reducing unnecessary fat. Whole wheat flour (atta) adds fiber and nutrients compared to refined flours. By increasing the proportion of vegetables and using lean chicken, the dish becomes nutrient-dense yet light, making it a balanced meal for weight management and general wellness. The healthy adaptation makes it perfect for lunch without the guilt.
This Chicken Manchurian Gravy is rich in lean protein from chicken breast, which supports muscle growth and repair. The inclusion of vegetables like capsicum and carrot boosts vitamin A, C, and fiber content, aiding digestion and immunity. Using atta instead of cornflour makes it whole grain and adds complex carbohydrates. Minimal oil and low sodium sauces reduce overall fat and sodium, making it heart-healthy and suitable for calorie-conscious diets.
Pro Tips
- 💡Use freshly minced chicken for juicier balls.
- 💡Add a dash of vinegar for extra tang if desired.
- 💡Chop vegetables finely for even texture in every bite.
Storage & Serving
Store leftover Chicken Manchurian Gravy in an airtight container in the refrigerator for up to 2 days. Reheat gently on the tawa or in a microwave, adding a splash of water to retain moisture and texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 370.0 kcal |
