Low- Fat Paneer Paratha
by Tarla Dalal
low fat paneer paratha recipe | low calorie paneer paratha - protein rich breakfast | paneer paratha for weight loss and diabetes | low fat stuffed paneer paratha | with 25 amazing images.
low fat paneer paratha recipe is a nourishing and lip-smacking stuffed paratha which can be enjoyed for breakfast as well as main meals.
To make low fat paneer paratha, first make the dough. Combine all the ingredients and knead into a soft, smooth dough using enough water. Divide the dough into 5 equal portions. Keep aside. Then make a stuffing by combining low fat paneer, green chillies, coriander, dried fenugreek leaves, salt and turmeric powder. Then, divide the stuffing into 5 equal portions. Keep aside. Roll out one portion of the dough into a circle of 75 mm. (3") diameter using whole wheat flour for rolling. Place one portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly. Roll out again into a circle of 125 mm. (5") in diameter, using whole wheat flour for rolling. Cook on a hot tava (griddle), using a 1/4 tsp of oil, till both sides are golden brown in colour. Repeat with the remaining dough and stuffing to make 4 more parathas. Serve hot.
Paneer Parathas are normally associated with a mix of refined flour (maida) and whole wheat flour, but here's one healthy version made with only whole wheat flour. Low fat paneer has been used to cut down on the amount of fat in paneer paratha for weight loss and diabetes.
The low fat paneer paratha - protein rich breakfast is also enriched with calcium and phosphorus. Both these nutrients help build strong bones. Further the use of whole wheat flour adds in a dose of fibre – a nutrient which helps to add satiety value as well keep the gut healthy.
One low fat stuffed paneer paratha is perfect for breakfast. People with heart disease too can enjoy these parathas. The stuffing is flavoured with basic fresh and dried herbs like coriander and dried fenugreek leaves, it teams up very well with bland paneer. You can adjust the green chillies as per your spice level.
Tips for low fat paneer paratha. 1. You can serve these parathas hot off the tava along with the Carrot Methi Subzi. 2. You can also use a sautéed onion stuffing instead of the paneer to make healthy onion parathas.
Enjoy low fat paneer paratha recipe | low calorie paneer paratha - protein rich breakfast | paneer paratha for weight loss and diabetes | low fat stuffed paneer paratha | with step by step photos.
Low- Fat Paneer Paratha recipe - How to make Low- Fat Paneer Paratha
Preparation Time: Cooking Time: Total Time:
Makes 5 parathas
For Low- Fat Paneer Paratha Dough
1 cup whole wheat flour (gehun ka atta)
salt to taste
1/2 tsp oil
To Be Mixed Into A Low-fat Paneer Stuffing
3/4 cup crumbled low fat paneer (cottage cheese)
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/4 tsp dried fenugreek leaves (kasuri methi)
3 tbsp chopped coriander (dhania)
salt to taste
Other Ingredients For Low- Fat Paneer Paratha
1 1/4 tsp oil for cooking
For the dough
- For the dough
- Combine all the ingredients and knead into a soft, smooth dough using enough water.
- Divide the dough into 5 equal portions. Keep aside.
How to proceed
- How to proceed
- To make {span class="bold1"}low- fat paneer paratha{/span}, divide the stuffing into 5 equal portions. Keep aside.
- Roll out one portion of the dough into a circle of 75 mm. (3") diameter using whole wheat flour for rolling.
- Place one portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly.
- Roll out again into a circle of 125 mm. (5") in diameter, using whole wheat flour for rolling.
- Cook on a hot tava (griddle), using a 1/4 tsp of oil, till both sides are golden brown in colour.
- Repeat with the remaining dough and stuffing to make 4 more parathas.
- Serve the {span class="bold1"}low- fat paneer paratha{/span} hot.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
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For the dough for low fat paneer paratha
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To make the dough for Low- Fat Paneer Paratha | Low calorie Paneer Paratha | healthy paneer paratha | add whole wheat flour to a deep bowl. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
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Add oil.
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Add salt to taste.
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Add enough water and knead into a soft dough.
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Mix well using your fingers.
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Make a dough.
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Divide the dough into 5 portions and keep aside.
Stuffing for low fat paneer paratha
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In a deep bowl, add the low fat paneer. If you like paneer, add a little more at this stage. Your paratha will be richer in taste. 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. Great for weight loss and read the interesting article on is paneer good for you? Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat.
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Add the green chillies. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add the haldi (turmeric powder).
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Add the dried fenugreek leaves ( kasuri methi). Methi leaves are low in calorie, powerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here.
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Add 3 tablespooons chopped corainder (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Add salt to taste.
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Mix stuffing together.
Method for low fat paneer paratha
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Divide the stuffing into 5 equal portions. Keep aside.
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Roll out one portion of the dough into a circle of 75 mm. (3") diameter using whole wheat flour for rolling.
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Place one portion of the stuffing in the centre of the circle.
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Bring together all the sides in the centre and seal tightly.
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Roll out again into a circle of 125 mm. (5") in diameter, using whole wheat flour for rolling.
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Cook on a hot tava (griddle) without adding any oil. Flip over and cook the other side.
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Now, cook again on a hot tava (griddle), using a 1/4 tsp of oil per paratha. Cook till golden brown. NOTE that is is very little oil and you can increase the amount of oil if you are healthy. We suggest you use peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils. The remaining 51% is PUFA and SFA. Most households in western Indian use peanut oil as a cooking medium. If you have to choose amongst the cooking oils, after avocado oil and coconut oil, this peanut oil gets a spot-on. But when compared to other MUFA based oils, this oil is considered to be high in omega-6 fatty acids, which often may tend to harm your body without you realizing it. Read the super article of which oil is the healthiest avoid vegetable oil.
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Flip over and cook the other side.
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Repeat with the remaining dough and stuffing to make 4 more parathas.
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Serve Low- Fat Paneer Paratha | Low calorie Paneer Paratha | healthy paneer paratha | hot with a bowl of low fat curds.
Health Benefits of low fat paneer paratha
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Low Fat Paneer Paratha – for weight loss, diabetes and heart disease.
- The fibre and protein in these parathas make them suitable for weight loss. Both will keep you full for long hours.
- The fibre also adds in a dose of antioxidants which helps to reduce inflammation in the body and boost our immunity to fight various diseases.
- Use very little oil to cook these parathas so you do not add unnecessary fat to your meals.
- Obese kids and senior citizen aiming to lose weight can also include these parathas to their diet.
| Energy | 154 cal |
| Protein | 8.2 g |
| Carbohydrates | 26.1 g |
| Fiber | 3.3 g |
| Fat | 2.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 496.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 1.1 mg |
| Vitamin C | 2.9 mg |
| Folic Acid | 10.5 mcg |
| Calcium | 229.7 mg |
| Iron | 1.3 mg |
| Magnesium | 59.4 mg |
| Phosphorus | 130.2 mg |
| Sodium | 77.5 mg |
| Potassium | 86.5 mg |
| Zinc | 0.6 mg |
very nice. i didn''t do stuffing. instead mix paneer with wheat flour. added onion for extra taste.
Superb. Thnx
Love this paneer filling in this healthy kulcha.