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Paneer manchurian dry
Paneer manchurian dry has 294.4 calories per serving (1 Small Cup) — that's 261.7 calories per 100g. It provides 9.7g protein, 27.1g carbs, and 16.3g fat. With a low glycemic index (GI: 54), this recipe is suitable for diabetes management, PCOS. The 2.3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paneer manchurian dry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories294.4 kcal
- Carbs27.1 g (108.6 kcal)
- Protein9.7 g (38.8 kcal)
- Fats16.3 g (147.0 kcal)
Nutrition Label
Paneer manchurian dry
- Serving Size1 Small Cup (100 g)
- Calories294.4 kcal
- Carbs27.1 g
- Fiber2.3 g
- Sugar5.2 g
- Protein9.7 g
- Fat16.3 g
- Saturated fat5.3 g
- Mono unsaturated fat5.8 g
- Poly unsaturated fat4.1 g
- Cholesterol0.0 mg
- Sodium82.3 mg
Nutrition per 100g
- Calories261.7 kcal
- Carbs24.1 g
- Fiber2.1 g
- Sugar4.6 g
- Protein8.6 g
- Fat14.5 g
- Cholesterol0.0 mg
- Sodium73.2 mg
1 serving = 112.5g
Cooking time: 40 minutes
Serves: 5 persons
Ingredients
Soy sauce
1 Tea Spoon
Vinegar
0.5 Tea Spoon
Ketchup
1 Table Spoon
Celery raw
10 Grams
Refined wheat flour
100 Grams
Capsicum green
50 Grams
Onionstalk
50 Grams
Chillies green - all varieties
10 Grams
Garlic small clove
2 Grams
Ginger fresh
2 Grams
Paneer
200 Grams
Rice bran oil
4 Table Spoon
Black pepper powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Corn flour
4 Table Spoon
Instructions
1
2
Prepare the batter
In a bowl mix together the ingredients for making the batter - all-purpose flour, corn starch, soy sauce, black pepper, kashmiri red chili powder, and salt. Add water and whisk to make a smooth batter without any lumps.
3
Fry the paneer pieces
Dip the paneer pieces in batter and check till they are evenly fried and lightly golden. Drain the fried paneer pieces on a kitchen paper towel. Fry all the paneer pieces this way in batches.
4
Add the sauces
In the same pan, add chopped ginger, garlic, and green chilies. Sauté for some seconds till the raw aroma of ginger and garlic go away. Then add the chopped spring onions & capsicum. Add chopped celery if using. Increase the flame and stir fry till the capsicum is half cooked or almost cooked.Add soy sauce, tomato ketchup, black pepper, and salt. Stir. Add the pan-fried paneer pieces. Mix very well ensuring that the spiced sauce coats the fried paneer pieces well. Lastly, add vinegar and stir well. Switch off the flame.
5
Serve it
Mix very well ensuring that the spiced sauce coats the fried paneer pieces well. Lastly, add vinegar and stir well. Switch off the flame.
6
Serve it
Serve it with plain rice or fried rice or noodles.
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Paneer manchurian dry | Chicken manchurian dry | Gobi manchurian dry | Kobi Manchurian Ilai |
|---|---|---|---|---|
| Calories | 294.4 kcal | 261.6 kcal | 211.3 kcal | 211.3 kcal |
| Carbs | 27.1 g | 22.8 g | 23.5 g | 23.5 g |
| Protein | 9.7 g | 12.5 g | 3.9 g | 3.9 g |
| Fat | 16.3 g | 13.4 g | 11.3 g | 11.3 g |
| Fiber | 2.3 g | 2.3 g | 3.6 g | 3.6 g |
| Sugar | 5.2 g | 1.1 g | 1.3 g | 1.3 g |
| Sodium | 82.3 mg | 196.8 mg | 86.9 mg | 86.9 mg |
| Cholesterol | 0 mg | 39.2 mg | 0 mg | 0 mg |
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Health Goals Suitability
Weight Loss
At 294.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The protein content (9.7g) helps prevent blood sugar spikes.
Muscle Gain
Contains 9.7g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (5.3g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (54) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~112.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~112.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~112.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~112.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~73.6 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Paneer manchurian dry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (588.8-883.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Paneer manchurian dry contains 294.4 kcal (9.7g protein, 27.1g carbs, 16.3g fat). That's 261.7 kcal per 100g. You can track exact portions in the Hint app.
At 294.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 2.3g fiber further slows glucose absorption. The protein content (9.7g) helps prevent blood sugar spikes. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paneer manchurian dry has 9.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Paneer manchurian dry at 294.4 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Paneer manchurian dry is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (54) with 2.3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
