How many calories does one serving of Masala Paneer Stir Fry have?

One serving (100 grams) of Masala Paneer Stir Fry gives 218 calories. Out of which carbohydrates comprise 100 calories, proteins account for 67 calories and remaining calories come from fat which is 50 calories. One serving of Masala Paneer Stir Fry provides about 10.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Masala Paneer Stir Fry serves 2, 100 grams per serving.

218 calories for 1 serving of Masala Paneer Stir Fry, Cholesterol 0 mg, Carbohydrates 25.2g, Protein 16.7g, Fat 5.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masala Paneer Stir Fry.

See masala paneer stir fry recipe | healthy paneer masala stir fry | protein rich quick masala paneer snack | low carb Indian snack |

masala paneer stir fry is a low calorie stir fry recipe that combines the creamy richness of paneer (Indian cottage cheese) with a vibrant blend of chatpata spices. The stir-fry is typically cooked quickly over high heat, ensuring the paneer remains soft and doesn’t become chewy. It's a versatile dish that can be enjoyed as it is or as a satisfying side dish.

This protein rich quick masala paneer snack is not only delicious but also packed with protein and calciumfrom the paneer used. You can customize the spice level and vegetable combinations to your liking, making it a truly adaptable meal. Whether you prefer a fiery kick or a milder flavor, healthy paneer masala stir fry offers a symphony of tastes and textures that will tantalize your taste buds. It's a quick and easy recipe, perfect for a weeknight dinner or a special occasion, and is sure to be a hit with everyone at the table.

Is masala paneer stir fry healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

Paneer + Low Fat 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 diabetes. Potassium 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. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system, have a garlic clove a day. Garlic is a top anti-viral food. The thiosulphate compound, Allicin, found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 

Can diabetics, heart patients and overweight individuals have masala paneer stir fry ?

Masala paneer stir-fry, as described, can be a healthy and suitable option for diabetics, heart patients, and overweight individuals, but with some important considerations:

The Good:

• Low-fat paneer: Provides protein and calcium while being lower in fat than regular paneer. Protein is important for satiety, blood sugar control, and overall health.   
• Olive oil: A healthy monounsaturated fat source, beneficial for heart health when used in moderation.   
• Spices (garlic, chili powder, coriander, black pepper): Add flavor and potential health benefits without adding calories or significantly affecting blood sugar.
• Lemon juice: Adds flavor and vitamin C without adding calories or sugar.

Considerations for Specific Conditions:

• Diabetes: This dish is generally suitable due to the protein from paneer and the use of healthy fats. However, portion control is important, and blood sugar levels should be monitored after consumption to see how it affects individual responses.   
• Heart patients: The use of olive oil and low-fat paneer makes this a heart-healthy option. It's crucial to use salt in moderation or use a salt substitute as advised by a doctor.
• Overweight individuals: This stir-fry is relatively low in calories and high in protein, making it a good choice for weight management.

Potential Issues and Recommendations:

• Salt: It's essential to use salt sparingly, especially for heart patients and those watching their weight.
• Paneer quality and processing: Some commercially available paneer may have added salt. Check the label if you have concerns about sodium content.
• Portion control: Even healthy foods can contribute to weight gain if consumed in excessive quantities. Stick to the recommended serving size.   
• Other additions: If you add other ingredients to the stir-fry, such as vegetables, be sure to choose low-carb options and avoid adding sugary sauces or dressings.

Overall:

Masala paneer stir-fry, prepared as described with low-fat paneer, olive oil, and spices, is a good source of protein and healthy fats. It can be a part of a balanced diet for diabetics, heart patients, and overweight individuals when consumed in moderation and with attention to salt intake. However, it's always best to consult with a doctor or registered dietitian for personalized dietary advice, especially if you have any underlying health conditions. They can help you incorporate this dish into a meal plan that meets your specific needs and preferences

Benefits of Masala Paneer Stir Fry

One serving of Masala Paneer Stir Fry delivers 120% calcium, 27% vitamin A, 30% protein, 23% Magnesium,  21% Phosphorus of your Recommended Dietary Allowance ( RDA).