Low Fat Chicken Manchurian

Indulge in the irresistible flavors of Low Fat Chicken Manchurian, a healthier twist on the classic Indo-Chinese favorite. This recipe features tender pieces of marinated chicken breast stir-fried to perfection, then simmered in a tangy, savory sauce made with low-sodium soy sauce, tomato ketchup, and a hint of chili for just the right amount of heat. Packed with colorful bell peppers, onions, and aromatic ginger and garlic, this dish delivers bold flavors without excessive oil or calories. Perfect for a quick, wholesome weeknight dinner, it pairs beautifully with steamed rice or noodles. With just 15 minutes of prep time, it’s the ideal balance of health and indulgence that doesn’t compromise on taste!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Cut the chicken breast into 1-inch cubes.

Step 2

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.

Step 3

Heat a non-stick pan over medium-high heat and lightly coat with cooking spray or use 1 tablespoon of vegetable oil.

Step 4

Stir-fry the marinated chicken pieces until they are cooked through and evenly browned. Remove the chicken from the pan and set aside.

Step 5

In the same pan, add the minced garlic, minced ginger, and chopped green chilies. Sauté for 1-2 minutes until fragrant.

Step 6

Add diced bell pepper and chopped onion to the pan. Cook for another 3-4 minutes until vegetables start to soften.

Step 7

In a small bowl, mix together the remaining soy sauce, vinegar, tomato ketchup, and chili sauce.

Step 8

Add the cooked chicken back to the pan, followed by the mixed sauce. Stir well to coat the chicken and vegetables evenly.

Step 9

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.

Step 10

Season with salt and black pepper. Adjust spice and seasoning to taste.

Step 11

Garnish with chopped green onions before serving.

Step 12

Serve hot with steamed rice or noodles.

Nutrition Facts

Serving size	(1315.0g)

Amount per serving	% Daily Value*
Calories	1229.9

Total Fat 20.1g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 0g
Cholesterol 425mg	0%
Sodium 4326.4mg	0%
Total Carbohydrate 80.7g	0%
Dietary Fiber 9.3g	0%
Total Sugars 28.5g
Protein 169.8g	0%

Vitamin D 25IU	0%
Calcium 161.5mg	0%
Iron 8.0mg	0%
Potassium 2615.9mg	0%

*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.

Source of Calories

Fat: 15.3%

Protein: 57.4%

Carbs: 27.3%