Heart-Healthy Paneer Masala
Indulge in the comforting flavors of 'Heart-Healthy Paneer Masala,' a wholesome twist on a classic Indian favorite. This recipe pairs tender cubes of low-fat paneer with a rich, spiced tomato yogurt gravy that’s bursting with aromatic spices like cumin, coriander, and garam masala. By using olive oil, low-fat dairy, and just the right touch of fresh cilantro and lemon juice, it keeps your heart health in check without compromising on flavor. Ready in just 40 minutes, this dish is perfect for a quick, nutritious dinner. Serve it with whole grain rotis or brown rice for a balanced meal that’s as nourishing as it is delicious. Healthy paneer recipes have never been this satisfying!
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Ingredients
- 250 grams Paneer (low-fat)
- 1 tablespoon Olive oil
- 1 Onion (medium, finely chopped)
- 2 Tomato (large, pureed)
- 1 teaspoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Red chili powder
- 1 Green chili (slit)
- 2 tablespoons Low-fat yogurt
- 0 to taste Salt
- 2 tablespoons Fresh cilantro (chopped)
- 1 teaspoon Fresh lemon juice
- 0.5 cup Water
Directions
Step 1
Cut the paneer into small cubes and set aside.
Step 2
Heat olive oil in a non-stick pan over medium heat.
Step 3
Add the finely chopped onion and sauté until it turns golden brown.
Step 4
Stir in the ginger-garlic paste and sauté for another minute.
Step 5
Add the pureed tomatoes and cook until the oil starts separating from the mixture, about 5-7 minutes.
Step 6
Mix in turmeric powder, coriander powder, cumin powder, garam masala, and red chili powder, and sauté for a minute until the spices are well blended.
Step 7
Stir in the low-fat yogurt and cook for another 2 minutes.
Step 8
Add the paneer cubes, green chili, salt to taste, and water. Mix well and simmer for 5 minutes, allowing the paneer to absorb the flavors.
Step 9
Turn off the heat, add freshly chopped cilantro and fresh lemon juice, and give it a gentle stir.
Step 10
Serve hot with whole grain rotis or brown rice for a heart-healthy meal.
Nutrition Facts
| Serving size | (956.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 670.8 |
| Total Fat 35.8g | 0% |
| Saturated Fat 14.6g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 44.5mg | 0% |
| Sodium 2490.4mg | 0% |
| Total Carbohydrate 45.9g | 0% |
| Dietary Fiber 10.1g | 0% |
| Total Sugars 25.9g | |
| Protein 50.9g | 0% |
| Vitamin D 17.1IU | 0% |
| Calcium 1395.9mg | 0% |
| Iron 6.6mg | 0% |
| Potassium 1998.7mg | 0% |
Source of Calories