Chicken Chop with Black Pepper Sauce

Chicken Chop with Black Pepper Sauce

MalaysianNon-Vegetarian

420
kcal
10.5g
Protein
8g
Carbs
7.5g
Fat
Log This Food
Track with App
Log this food instantly with our mobile app
Get App

How to Make Vegetarian Chicken Chop with Black Pepper Sauce (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
medium

Vegetarian Chicken Chop with Black Pepper Sauce is a delicious Malaysian-inspired snack, reimagined for Indian taste buds and health-conscious eaters. This dish draws from the rich culinary heritage of Malaysia, where Chicken Chop is a beloved street food and comfort snack, often served sizzling hot with a peppery sauce. In this vegetarian adaptation, we use high-protein plant-based ingredients to closely mimic the texture and flavor of traditional chicken, making it suitable for vegetarians without sacrificing authenticity. The black pepper sauce is a standout feature, offering robust, spicy, and aromatic notes that beautifully complement the crispy chop. The Indian twist comes from the use of local spices and whole grains, ensuring the dish is both nutritious and wholesome. Served as a snack or light meal, it’s perfect for those who crave international flavors with an Indian touch, and ideal for calorie-conscious eaters who don’t want to compromise on taste. In India, fusion snacks like this are gaining popularity in urban kitchens, where health and flavor go hand in hand. Whether you’re hosting a get-together or seeking a protein-rich snack for your family, this vegetarian chicken chop promises satisfaction and nourishment, making it a favorite among all age groups.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: gluten, dairy, soy

Ingredients(for 1 vegetarian chicken chop + 2 tbsp black pepper sauce)

  • 1 cup Soy granules (soaked and drained)
  • 100g Paneer (grated)
  • 1/2 cup Whole wheat breadcrumbs (for coating)
  • 1 small Onion (finely chopped)
  • 2 cloves Garlic (minced)
  • 2 tsp Black pepper powder (freshly ground)
  • 2 tsp Soy sauce (low sodium)
  • 1 tbsp Corn flour (for binding)
  • to taste Salt
  • 2 tbsp Olive oil (for shallow frying)
  • 1/4 cup Green capsicum (finely chopped) - optional
  • 1 tbsp Fresh coriander (chopped) - optional

Instructions

  1. 1

    In a mixing bowl, combine soaked soy granules, grated paneer, onion, garlic, capsicum, salt, and half of the black pepper powder. Mix well.

    5 minutes

    Ensure soy granules are well drained to avoid sogginess.

  2. 2

    Add corn flour and half the breadcrumbs to the mixture to bind. Divide into two portions and shape each into a flat, oval chop.

    3 minutes

    Grease your palms lightly for easier shaping.

  3. 3

    Coat each chop with the remaining breadcrumbs gently and set aside.

    2 minutes

    Press breadcrumbs lightly for a crispier texture.

  4. 4

    Heat olive oil in a non-stick tawa or skillet over medium heat. Shallow fry each chop for 3-4 minutes per side until golden brown and crisp.

    8 minutes

    Do not overcrowd the pan; fry in batches if needed.

Why This Dish is Healthy

By swapping out chicken for soy and paneer, this recipe maintains high protein while reducing cholesterol. Shallow frying in olive oil and using whole wheat breadcrumbs limit unhealthy fats and increase fiber, making it a perfect snack for weight watchers, diabetics, and anyone looking for nutritious, filling options. The black pepper sauce adds zest without excess calories or sugar.

This vegetarian chicken chop is high in protein, thanks to the soy granules and paneer. Using whole wheat breadcrumbs and olive oil makes it heart-friendly and adds dietary fiber. Black pepper not only enhances flavor but also aids digestion and is rich in antioxidants. The dish is a good source of calcium, iron, and B-vitamins, supports muscle building, and is low in saturated fat compared to traditional deep-fried versions.

Pro Tips

  • 💡Tip 1: Use freshly ground black pepper for maximum flavor.
  • 💡Tip 2: Shallow fry instead of deep fry to keep calories low.
  • 💡Tip 3: Bake the chops for an oil-free version.
  • 💡Tip 4: Squeeze a little lemon on top before serving for extra freshness.

Storage & Serving

Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days. Reheat in oven or on tawa for best texture.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy420.0 kcal
Protein10.5 g
Carbohydrates8.0 g
Total Fat7.5 g
Fiber0.8 g
Sugars1.2 g
Iron0.8 mg
Calcium18.0 mg
Sodium480.0 mg
Potassium220.0 mg
Cholesterol38.0 mg
Vitamin A45.0 IU
Vitamin C3.2 mg
Magnesium18.0 mg
Zinc0.7 mg
Phosphorus90.0 mg
Vitamin D0.3 IU
Vitamin B1 (Thiamine)0.1 mg
Vitamin B2 (Riboflavin)0.1 mg
Vitamin B3 (Niacin)2.1 mg
Vitamin B60.1 mg
Vitamin B120.2 µg
Folate11.0 µg

Tags

Similar Foods