Hara Tava Paneer ( Healthy Starter Recipe )
by Tarla Dalal
hara tawa paneer recipe | healthy hara paneer | healthy starter | hara bhara malai paneer |
hara tawa paneer is a tongue-tickling snack which can be enjoyed by all. Learn how to make hara bhara malai paneer.
Step-by-step, this hara tawa paneer will trigger all your good senses… because, not only does the healthy starter have paneer marinated in tangy green chutney, it is also layered with a spicy corn mixture.
To make hara tawa paneer, first make the hara chutney by combining all the ingredients and blending. Add curds and mix well. Then cut each piece of paneer into half to get 40 pieces. Combine the paneer pieces and 5 tbsp of the hara chutney in a bowl, toss gently and keep aside to marinate for 30 minutes. Meanwhile combine the corn, sugar, salt and the remaining 2 tbsp of the hara chutney and blend in a mixer to a coarse paste. Transfer the paste to a bowl, add the coriander and milk and mix well. Keep aside. Heat 1½ tsp of oil in a broad non-stick pan, add the onions and sauté on high flame till the onions turn translucent. Add the corn mixture and sauté on a medium flame for another 2 to 3 minutes and cool slightly. Divide the filling into 20 equal portions. Place a piece of paneer on a dry flat surface and spread a portion of the filling evenly over it. Sandwich it using another piece of paneer and press gently. Heat the oil in a non-stick tava (griddle) and cook the stuffed paneer pieces, using the remaining 1½ tsp of oil till they are golden brown in colour from both the sides. Serve hara tawa paneer hot.
The paneer used in this healthy hara paneer is low fat paneer, to restrict the amount of fat consumed. However, if you do not have any fat restriction, you can opt for full fat paneer. Either of the options will enhance your protein intake – a key nutrient required to nourish our body cells, tissues and muscles.
The green chutney not only lends flavour but also attractive colour to tempt you. 3 to 4 pieces of hara bhara malai paneer serves as a satiating snack at less than 100 calories and 8 g of carb. Avoid those fried foods and gain in some calcium too by way of this healthy pick.
Tips for hara tawa paneer. 1. Use fresh and soft paneer and not dry paneer for this recipe. Dry paneer will break while cooking. 2. The sugar in green chutney is optional. You can avoid it, if you wish to. 3. Be very careful while cooking paneer pieces and do not flip them too often, else they might break.
Enjoy hara tawa paneer recipe | healthy hara paneer | healthy starter | hara bhara malai paneer | with recipe below.
Hara Tava Paneer ( Healthy Starter Recipe ) recipe - How to make Hara Tava Paneer ( Healthy Starter Recipe )
Preparation Time: Cooking Time: Total Time:
Makes 20 pieces
For The Hara Chutney (makes Approx 7 Tbsp)
1 cup chopped coriander (dhania)
3 tbsp fresh grated coconut
3/4 tsp sugar
1 tbsp lemon juice
2 green chillies , chopped
salt to taste
2 tbsp low fat curds (dahi)
Other Ingredients For Hara Tava Paneer
20 low fat paneer (cottage cheese) , cut into 25 mm. x 25 mm. pieces
3/4 cup boiled sweet corn kernels (makai ke dane)
a pinch of sugar
a pinch of salt
2 tsp finely chopped coriander (dhania)
2 tbsp low fat milk
3 tsp oil for cooking
1/4 cup finely chopped onions
For the hara chutney
- For the hara chutney
- Combine all the ingredients, except the curds, and blend it in a mixer to a smooth paste.
- Transfer it to a bowl, add the curds and mix well. Keep aside.
How to proceed
- How to proceed
- Cut each piece of paneer into half to get 40 pieces of 25 mm. (1”) x 12 mm. (½”)
- Combine the paneer pieces and 5 tbsp of the hara chutney in a bowl, toss gently and keep aside to marinate for 30 minutes.
- Meanwhile combine the corn, sugar, salt and the remaining 2 tbsp of the hara chutney and blend in a mixer to a coarse paste.
- Transfer the paste to a bowl, add the coriander and milk and mix well. Keep aside.
- Heat 1½ tsp of oil in a broad non-stick pan, add the onions and sauté on high flame till the onions turn translucent.
- Add the corn mixture and sauté on a medium flame for another 2 to 3 minutes.
- Remove from the flame and cool slightly.
- Divide the filling into 20 equal portions and keep aside.
- Place a piece of paneer on a dry flat surface and spread a portion of the filling evenly over it.
- Sandwich it using another piece of paneer and press gently.
- Repeat with the remaining ingredients to make 19 more stuffed paneer pieces.
- Heat the remaining 1½ of oil in a non-stick tava (griddle) and cook the stuffed paneer pieces till they are golden brown in colour from both the sides.
- Serve the {span class="bold1"}hara tava paneer{/span} hot.
| Energy | 23 cal |
| Protein | 0.5 g |
| Carbohydrates | 2.1 g |
| Fiber | 0.5 g |
| Fat | 1.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 111.6 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 3.1 mg |
| Folic Acid | 3.1 mcg |
| Calcium | 9.2 mg |
| Iron | 0.1 mg |
| Magnesium | 4 mg |
| Phosphorus | 7.9 mg |
| Sodium | 3.1 mg |
| Potassium | 31.1 mg |
| Zinc | 0.1 mg |