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Healthy paneer dishes in seconds

Paneer, or Indian cottage cheese, is much loved by vegetarians and non-vegetarians alike. At just about 220 calories per 100gms, paneer is also a healthy source of calcium, protein and essential enzymes.

But most of us end up cooking paneer in unhealthy ways like deep frying and adding too much salt. Today, we’re taking a look at 5 healthy and quick methods of cooking paneer, so that you can satisfy your tastebuds even while you continue to live and eat healthy.

Paneer capsicum curry: Add 1/2 a tsp each of mustard and cumin seeds, along with 1 sliced onion and 1 thinly sliced capsicum to a non-stick pan over medium heat. Drizzle with 1 teaspoon Olive oil. Once the seeds start sputtering and the onion’s changed colour, add 1-2 tsp salt, 1 tsp coriander powder, 1 tsp red chilli powder, and 1 tsp turmeric powder. When everything is well combined, add 400gms paneer and 1/2 cup frozen (washed) green peas to the pan. When you notice that each paneer cube is well coated with the masalas, add 1/2 cup whipped yogurt and stir well. Simmer (open) for 4-5 minutes and your paneer capsicum curry is ready!

Paneer chicken protein-rich curry: Heat 1 tbs Olive oil in a non-stick pan over high heat. Add 1 sliced onion, 5-6 cloves garlic, 7-8 peppercorns and 1 chopped carrot. Let the flavours mix and once the onion browns a bit, add 2 tsp salt, 1 tsp red chilli powder, 1 tsp garam masala (or even Thai five spice powder) and 2 tsp black pepper. Then add strips of boneless chicken (about 250 gms), thinly sliced mushrooms and capsicum. Stir with the chicken’s juices. Add 1/4 cup water once the juices run dry and add 200 gms of paneer cubes. Cook for a total of 8 minutes on a medium to high flame, and your paneer chicken is ready!

Paneer stir-fry: Sear 250 gms of paneer cubes in a non-stick pan with just 1/2 tbs Olive oil. Keep aside. In the same pan, add 1tsp peppercorns, 3 star anise, 1 tsp coriander seeds and 1 tsp flakes of ginger. Add a handful of skinned peanuts to the mix. Now add washed and chopped spinach (1 bundle), 1 thinly sliced red capsicum and a dash of lemon juice. After exactly 3 minutes, stir in the paneer. Mix everything well (another 2-3 minutes) and serve immediately!

Mixed vegetable paneer: Add 1 diced onion to a pan over medium heat. Once it browns a bit, add 2 chopped tomatoes. Once the tomatoes dry up a bit, add 2 tsp salt, 1 tsp sambhar powder, 1 tsp red chili powder, 1 tsp garam masala, 1 tsp coriander powder and 1 tsp turmeric powder. Now add 1 cup chopped French beans. Stir in with 1/4 cup water, and let them cook (covered) for a few minutes. When they’re almost tender, add 1 cup chopped mushrooms and 1 thinly sliced capsicum. After another 4 minutes, add 250-300 gms paneer. Cook for another 4-5 minutes and serve!

source: timesofindia.indiatimes

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