Paneer, also known as Indian cottage cheese, is a fresh, soft cheese common in South Asian cuisine. Made by curdling milk with a food acid like lemon juice or vinegar, paneer is a versatile ingredient used in various dishes, from savory curries to delicious desserts.
Nutritional Value of Paneer
Paneer is not just tasty but also packed with nutrients that contribute to a healthy diet:
- Protein: Paneer is an excellent source of high-quality protein, essential for muscle repair and growth. A 100-gram serving of paneer contains about 18 grams of protein, making it an ideal protein source for vegetarians.
- Calcium: Rich in calcium, paneer helps in building and maintaining strong bones and teeth. Regular consumption can aid in preventing conditions like osteoporosis.
- Phosphorus: Along with calcium, phosphorus in paneer supports healthy bones and teeth. It also plays a crucial role in the body’s energy production.
- Fat: Paneer contains healthy fats, which are vital for the absorption of fat-soluble vitamins (A, D, E, and K). These fats also provide energy and support cell growth.
- Carbohydrates: Paneer has a relatively low carbohydrate content, making it suitable for low-carb diets. It helps in maintaining stable blood sugar levels.
- Vitamins and Minerals: Paneer is a good source of various vitamins and minerals, including vitamin D, vitamin B12, magnesium, and selenium, all contributing to overall health and well-being.
- Low in Carbs: Paneer is low in carbohydrates, which makes it suitable for those following a low-carb diet or managing diabetes.
- Weight Management: The high protein and healthy fat content in paneer help in keeping you full for longer, aiding in weight management and reducing hunger pangs.
- Muscle Development: The rich protein content supports muscle growth and repair, making it a favorite among athletes and bodybuilders.
- Digestive Health: Paneer is easy to digest and can be a good source of probiotics if made from raw milk.
- Bone Health: The calcium and phosphorus in paneer strengthen bones and teeth, reducing the risk of fractures and dental problems.
- Incorporating paneer into your diet can provide numerous health benefits, making it a valuable addition to a balanced diet. Whether enjoyed in a savory dish like Chilli Paneer or a sweet treat, paneer offers both delicious flavor and essential nutrients.
Find out recipe details below:
Main Ingredients:-
Paneer - 400 gm
Onion - 200 gm
Capsicum - 200 gm
Green Chilli - 6 nos
Ginger - 2 inch
Garlic - 1 large
Cornflour - 2 tbsp
Kashmiri Red Chilli Powder - 2 tbsp
Soya Sauce - 2 tbsp
Schezwan Chutney - 2 tbsp
Salt - as per taste
Vegetable Oil - for deep frying
Serves - 3-4
Procedure:-
Preparation:-
Cut the paneer into bite-sized cubes.
In a bowl, mix 2 tbsp cornflour, 2 tbsp Kashmiri red chilli powder, and salt.
Add a little water to make a thick paste.
Coat the paneer cubes with the cornflour paste and set aside.
Cutting vegetables:-
Cut all the vegetables that is onion , capsicum and green chilli into thick pieces and in similar size.
Chopped ginger and garlic into small pieces.
Deep Frying Paneer:-
Heat vegetable oil in a deep pan or wok.
Once the oil is hot, deep fry the paneer cubes until they are golden and crisp.
Remove the paneer cubes from the oil and drain them on paper towels to remove excess oil.
Preparing the Stir-Fry:-
In a separate large pan or wok, heat a little oil.
Add the chopped garlic, julienned ginger and green chilli.
Sauté until they become fragrant.
Add the sliced onion and capsicum.
Stir-fry on high heat until the vegetables are slightly tender but still crisp.
Sauce:-
Add the 2 tbsp soya sauce and 2 tbsp Schezwan chutney to the stir-fried vegetables.
Add salt as per your taste.
Add remaining liquid of cornflour mixture.
Mix well and cook for a minute.
Combining:-
Add the fried paneer cubes to the pan and toss everything together until the paneer is well coated with the sauce and vegetables.
Add little amount of water to make gravy thick.
Serving:-
Serve hot as an appetizer or with fried rice or noodles.
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