How to Make Spicy Fried Chicken (Vegetarian & Healthy Version)
Spicy Fried Chicken is a globally loved snack known for its crispy texture and bold flavors. In India, this dish is often enjoyed at parties, street food stalls, and festive gatherings. However, for those following a vegetarian diet, there’s a delicious and health-conscious way to enjoy this iconic snack—without compromising on taste! Our recipe uses protein-rich paneer as the star ingredient, marinated with aromatic Indian spices and coated with whole wheat flour for extra fiber. This vegetarian adaptation delivers all the satisfying crunch and spice you crave, making it a delightful treat for families and friends. Paneer is a popular substitute in Indian cuisine for chicken, especially in snacks and starters. The marinade features classic Indian flavors like ginger, garlic, red chili, and garam masala, giving the dish an authentic touch while still being lighter and healthier. Perfect for those looking to indulge without guilt, this Spicy Fried 'Chicken' recipe is baked or shallow-fried, ensuring a lower calorie count compared to traditional deep-fried versions. Pair it with fresh mint chutney or a squeeze of lemon for a snack that’s both zesty and comforting. Whether you’re celebrating a special occasion or just want a quick, protein-packed snack, this vegetarian Spicy Fried Chicken is sure to satisfy. Its crispy exterior and tender paneer center capture the essence of the original, with a twist that’s suitable for health-conscious eaters. For IndianCalorie.com users, this recipe is easy to track, high in protein, and adaptable for various dietary needs, making it a must-try for anyone seeking flavorful Indian snacks.
材料(6 pieces of paneer fried 'chicken' + 2 tbsp mint chutney分)
- 200g Paneer (cubed, fresh)
- 1/2 cup Whole wheat flour (atta) (for coating)
- 2 tbsp Cornflour (for extra crispness)
- 3 tbsp Low-fat yogurt (dahi) (for marinade)
- 1 tbsp Ginger-garlic paste (fresh preferred)
- 1 tsp Red chili powder (adjust to taste)
- 3/4 tsp Garam masala
- 1/4 tsp Turmeric powder (haldi)
- as needed Salt
- 1/2 tsp Black pepper powder
- 2 tbsp Oil (for shallow frying)
- 1 tsp Lemon juice (freshly squeezed)
- 2 tbsp Fresh coriander leaves (finely chopped, for garnish) - オプション
作り方
- 1
Cut paneer into bite-sized cubes and set aside. In a mixing bowl, combine yogurt, ginger-garlic paste, red chili powder, garam masala, turmeric, salt, pepper, and lemon juice.
5 minutes
Use fresh ginger-garlic for a robust flavor.
- 2
Add paneer cubes to the marinade. Mix well, ensuring each piece is coated evenly. Cover and let it rest for 10 minutes.
10 minutes
Marinating longer intensifies flavors.
- 3
In a shallow bowl, mix whole wheat flour and cornflour. Coat each marinated paneer piece in the flour mixture, pressing gently to adhere.
3 minutes
Double coating gives extra crunch.
- 4
Heat oil in a non-stick pan or tawa over medium flame. Arrange coated paneer cubes and shallow fry until golden and crisp on all sides.
8 minutes
Flip gently to avoid breaking the paneer.
この料理が健康的な理由
Our recipe swaps traditional deep-fried chicken for protein-rich paneer and shallow fries it with whole wheat flour, making it suitable for weight management and heart health. It’s low in saturated fats, high in fiber, and packed with vital nutrients. The inclusion of yogurt and fresh spices boosts the nutritional profile, offering antioxidants and digestive support. Ideal for Indian calorie counters, it’s a smart snack choice that doesn’t compromise on taste.
This vegetarian Spicy Fried Chicken is high in protein thanks to paneer, which also provides calcium and essential amino acids. Using whole wheat flour increases fiber content, aiding digestion and keeping you fuller longer. The use of yogurt adds probiotics for gut health, and shallow frying with minimal oil reduces overall fat intake. Spices like turmeric and ginger offer anti-inflammatory benefits, while coriander adds vitamins A and C. This snack is a great way to enjoy bold flavors without excessive calories or unhealthy fats.
プロのヒント
- 💡Tip 1: Use fresh paneer for the best texture.
- 💡Tip 2: Marinate paneer overnight for deeper flavor.
- 💡Tip 3: Always coat paneer well for maximum crispiness.
- 💡Tip 4: Use minimal oil and a non-stick pan for healthier frying.
- 💡Tip 5: Serve immediately to retain crunch.
保存と提供
Keeps for 6-8 hours at room temperature. Refrigerate in an airtight container for up to 2 days. Reheat in oven or on tawa for best crispness.
最適な提供方法: Evening snack or party appetizer
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 320.0 kcal |
| タンパク質 | 16.5 g |
| 炭水化物 | 9.0 g |
| 総脂質 | 13.5 g |
| 食物繊維 | 1.1 g |
| 糖類 | 0.7 g |
| 鉄 | 1.2 mg |
| カルシウム | 19.0 mg |
| ナトリウム | 480.0 mg |
| カリウム | 220.0 mg |
| コレステロール | 65.0 mg |
| ビタミンA | 45.0 IU |
| ビタミンC | 2.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 1.0 mg |
| Phosphorus | 160.0 mg |
| Vitamin D | 0.5 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 4.8 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.3 µg |
| Folate | 12.0 µg |
