Nutritional Facts of Stir - Fry Paneer, Broccoli and Baby Corn

This calorie page has been viewed 256 times Last Updated : Apr 23,2019



COURSE
Stir Fry
COOKING METHOD
Stir-fry
OCCASION & PARTY
Chinese Party
Stir - Fry Paneer, Broccoli and Baby Corn

How many calories does one serving of Stir Fry Paneer, Broccoli and Baby Corn have?

One serving of Stir - Fry Paneer, Broccoli and Baby Corn gives 241 calories. Out of which carbohydrates comprise 59 calories, proteins account for 37 calories and remaining calories come from fat which is 154 calories.  One serving of Stir - Fry Paneer, Broccoli and Baby Corn provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Stir - Fry Paneer, Broccoli and Baby Corn recipe. This chunky stir-fry of calcium-rich ingredients like broccoli and paneer, is seasoned with chilli sauce, peanuts and til for a striking flavour! 

Juicy baby corn improves the texture of this colourful stir-fry while capsicum adds more spice and aroma to it. Enjoy the Stir-Fry Paneer, Broccoli and Baby Corn with your main course , or as a peppy snack in its own right!

Is Stir-Fry Paneer, Broccoli and Baby Corn healthy?

Yes, this is healthy. But restrictions apply to some.

 

Let's understand the Ingredients.

What's good.

1. Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

2. Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

3. Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Can diabetics, heart patients and over weight individuals have Stir-Fry Paneer, Broccoli and Baby Corn  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat paneer instead of full fat paneer. Also you may want to cut the amount of baby corn used in the recipe. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes

 

Can healthy individuals have Stir-Fry Paneer, Broccoli and Baby Corn?

Yes.

Stir-Fry Paneer, Broccoli and Baby Corn is high in

 1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

4. Phosphorous Phosphorous works closely with calcium to build bones. 

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 241 calories that come from Stir-Fry Paneer, Broccoli and Baby Corn?

Walking (6 kmph) = 1hr 12 mins

Running (11 kmph) = 24 mins

Cycling (30 kmph) = 32 mins       

Swimming (2 kmph) = 41 mins

Note: These values are approximate and calorie burning differs in each individual.


 

Value per per serving% Daily Values
Energy241 cal12%
Protein9.2 g17%
Carbohydrates14.7 g5%
Fiber2.5 g10%
Fat17.1 g26%
Cholesterol0 mg0%
VITAMINS
Vitamin A684.2 mcg14%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C43.1 mg108%
Vitamin E0.9 mg6%
Folic Acid (Vitamin B9)41.4 mcg21%
MINERALS
Calcium230.5 mg38%
Iron1 mg5%
Magnesium32.9 mg9%
Phosphorus184.8 mg31%
Sodium104.9 mg6%
Potassium192.6 mg4%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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