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👉‼️Here is the detailed recipe for your Grilled Low-Fat Paneer with Sautéed Veggies, Roasted Chana, and Mint-Coriander Dressing along with the calorie count and nutritional breakdown, focusing on protein content.‼️
Ingredients:🍅🌶️🥦
40g grilled low-fat paneer
½ cucumber (~50g), thinly sliced
1 capsicum (bell pepper) (~80g), thinly sliced
½ tomato (~50g), thinly sliced
1 small onion (~50g), thinly sliced
3 tablespoons roasted chana (roasted chickpeas) (~30g)
2-3 garlic cloves, minced (~10g)
1-2 green chillies, chopped (optional, adjust to taste)
Salt – to taste (about ¼ tsp)
Lime juice – 1 tablespoon
½ small bowl of green mint and coriander chutney with curd (~30g)
Coriander leaves – for garnish
Instructions:
Step 1: Prepare the Paneer
Cut the low-fat paneer into small cubes.
Grill the paneer on a hot grill pan or non-stick pan until golden on all sides. Set aside.
Step 2: Sauté the Veggies
Heat a non-stick pan on high heat.
Add the minced garlic, sliced capsicum, onion, and tomato.
Stir-fry the vegetables on high flame for 2-3 minutes until lightly charred, but still crunchy.
Add a pinch of salt and green chillies to taste.
Set aside the sautéed veggies.
Step 3: Prepare the Plating
Place the cucumber slices at the base of your plate.
Add the sautéed vegetables on top of the cucumber slices.
Scatter the roasted chana (chickpeas) over the veggies.
Add the grilled paneer cubes on top.
Drizzle with lime juice and sprinkle salt as per taste.
Step 4: Mint-Coriander Yogurt Dressing
In a small bowl, take ½ small bowl of green mint and coriander chutney (prepared earlier) and mix it with a few tablespoons of curd to create a creamy dressing.
Pour the dressing over the dish.
Step 5: Garnish
Garnish the dish with fresh coriander leaves and serve immediately.
(Per Serving):
Total Calories: ~288 kcal
Total Protein: ~16.8g
Nutritional Highlights:
Protein: The dish contains about 16.8g of protein, mostly from paneer and roasted chana, making it a great source of plant and dairy-based protein.
Fiber: The roasted chana and vegetables provide a healthy dose of fiber for digestion and gut health.
Vitamins and Minerals: The combination of vegetables provides a range of vitamins (like Vitamin C from capsicum and lime juice, Vitamin A from tomato), while the roasted chana contributes iron and magnesium.
Healthy Fats: The minimal use of desi ghee adds a moderate amount of healthy fat without being excessive.
This dish is a nutritious, protein-packed, and refreshing option perfect for a healthy meal or snack. The grilled paneer, roasted chana, and fresh veggies offer a good balance of macros and nutrients to support weight management and overall health.
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