Stir-fried Paneer, Mushroom and Capsicum

Stir-fried Paneer,  Mushroom and Capsicum

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Vitamin c, proteins and fibre abound in this fragrant rendition of the popular chinese favourite! this scrumptious appetiser can also be modified into a main course, served along with rice or noodles.

Stir-fried Paneer, Mushroom and Capsicum recipe - How to make Stir-fried Paneer, Mushroom and Capsicum

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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1/4 cup finely chopped spring onions whites
1 1/2 tsp grated garlic (lehsun)
1/2 cup sliced capsicum
1 cup cauliflower florets
1 cup sliced mushrooms (khumbh)
salt to taste
1 cup low-fat paneer (cottage cheese) , cut into 25 mm. (1”) cubes
1 1/2 tsp soy sauce
1/2 tsp freshly ground black pepper (kalimirch) powder
2 tsp oil

For The Garnish
1/2 cup chopped spring onion greens

  1. Heat the oil in a broad non-stick pan, add the spring onion whites and garlic and sauté for 2 minutes.
  2. Add the capsicum, cauliflower, mushrooms and salt and sauté on a high flame for another 2 to 3 minutes.
  3. Add the paneer, soya sauce and pepper and toss well and cook on high flame for another 2 minutes,stirring once in between. Serve immediately garnished with spring onions greens.
Nutrient values per serving
Energy138 cal
Protein5.8 g
Carbohydrates4.9 g
Fiber1.1 g
Fat10.7 g
Cholesterol0 mg
Vitamin A192.3 mcg
Vitamin B1-0.3 mg
Vitamin B2-0.3 mg
Vitamin B30.5 mg
Vitamin C21.8 mg
Folic Acid4.2 mcg
Calcium178 mg
Iron0.6 mg
Magnesium0 mg
Phosphorus0 mg
Sodium147.8 mg
Potassium98 mg
Zinc0.2 mg