Manchurian for weight loss | By Dt. Natasha Mohan

Manchurian for Weight Loss: A Delicious and Healthy Option

Manchurian, a popular Indo-Chinese dish, is loved for its rich flavors and versatility. Traditionally made with fried vegetables or meat, it's often seen as a high-calorie indulgence. However, with a few tweaks, Manchurian can be transformed into a healthy, weight-loss-friendly meal. This article explores how to make Manchurian a part of your weight loss journey while still enjoying its delicious taste.

Why Choose Manchurian for Weight Loss?

1. Nutrient-Rich Ingredients: By using vegetables like cauliflower, broccoli, bell peppers, and mushrooms, you can create a nutrient-dense dish that provides essential vitamins and minerals.
2. Low-Calorie Options: Opt for a baked or steamed version instead of the traditional deep-frying method. This reduces the overall calorie count while maintaining the dish's texture and flavor.
3. Healthy Sauces: Replace the high-sodium and sugar-laden sauces with homemade versions using fresh tomatoes, garlic, ginger, and minimal soy sauce. This not only enhances the taste but also cuts down on unnecessary additives.

Recipe: Healthy Veggie Manchurian

Ingredients:

• 1 cup finely chopped vegetables (cauliflower, carrots, beans, bell peppers)
• 1/4 cup whole wheat flour
• 2 tbsp cornflour
• 1 tsp ginger-garlic paste
• Salt and pepper to taste
• 1 tbsp olive oil (for sautéing)
• 2 cups water
• 1 tbsp soy sauce (low sodium)
• 1 tbsp tomato ketchup (low sugar)
• 1 tbsp vinegar
• 1 tsp honey or a natural sweetener
• 1 tsp cornstarch mixed with 2 tbsp water (for thickening)
• Chopped spring onions and coriander for garnish

Instructions:

1. Prepare the Veggie Balls:

• Mix the chopped vegetables, whole wheat flour, cornflour, ginger-garlic paste, salt, and pepper in a bowl.
• Shape the mixture into small balls.
• Bake these balls at 180°C for 20 minutes or until golden brown, or steam them for a healthier option.

1. Prepare the Sauce:

• Heat olive oil in a pan, add ginger-garlic paste, and sauté until golden.
• Add water, soy sauce, tomato ketchup, vinegar, and honey. Mix well.
• Bring the sauce to a boil, then reduce the heat and add the cornstarch mixture. Stir until the sauce thickens.

1. Combine and Serve:

• Add the baked or steamed veggie balls to the sauce and stir gently.
• Garnish with chopped spring onions and coriander.
• Serve hot with brown rice or whole-grain noodles.

Conclusion

Manchurian, when prepared thoughtfully, can be a tasty and nutritious addition to a weight loss diet. By choosing healthier cooking methods and ingredients, you can enjoy this beloved dish without compromising your health goals. However, it's essential to remember that individual dietary needs vary. Before incorporating any new recipes into your meal plan, consult a dietician to ensure they align with your health objectives. For personalized guidance, especially if you're considering a 7-day meal plan for a teenage girl, don't hesitate to contact Dietician Natasha Mohan.