Paneer and Broccoli Stir Fry, Paneer Vegetable Stir Fry
by Tarla Dalal
paneer and broccoli stir fry recipe | paneer vegetable stir fry | healthy Indian cottage cheese stir fry with spring onions and sprouts | with 22 amazing images.
paneer and broccoli stir fry recipe | paneer vegetable stir fry | healthy Indian cottage cheese stir fry with spring onions and sprouts is a power packed delicacy. Learn how to make paneer vegetable stir fry.
To make paneer and broccoli stir fry, heat the oil in a broad non-stick pan, add the nigella seeds and sauté on a medium flame for a few seconds. Add the capsicum, spring onion, baby corn, cucumber, broccoli, bean sprouts, tomatoes and salt and sauté on a high flame for 5 minutes or till the vegetables are tender. Add the paneer and sauté on a medium flame for one minute. Remove from the flame and serve immediately.
If you are one of those who prefers eating hot vegetables dishes to cold salads, then this paneer vegetable stir fry is just the one for you. Have this stir fry at dinner time or in between meals as a healthy snack.
A colourful assortment of vegetables tossed lightly with cottage cheese and onion seeds, this healthy Indian cottage cheese stir fry with spring onions and sprouts is a delicious source of fibre, vitamin C, vitamin A, phosphorus and calcium. You can build immunity and strengthen bones both with this delicacy.
heart patients, weight-watchers and diabetics can include this paneer and broccoli stir fry as a part of their meal. They can make their choice between full fat paneer and its low fat counterpart.
Tips for paneer vegetable stir fry. 1. Add 1 tsp nigella seeds (kalonji). This is what gives a super taste to healthy Indian cottage cheese stir fry with spring onions and sprouts. 2. Sauté paneer and broccoli stir fry on a high flame (takes about 5 minutes) till the vegetables are tender.
Enjoy paneer and broccoli stir fry recipe | paneer vegetable stir fry | healthy Indian cottage cheese stir fry with spring onions and sprouts | with step by step photos.
Paneer and Broccoli Stir Fry, Paneer Vegetable Stir Fry recipe - How to make Paneer and Broccoli Stir Fry, Paneer Vegetable Stir Fry
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Paneer and Broccoli Stir Fry
1 cup paneer (cottage cheese) strips or cubes
1 tsp oil
1 tsp nigella seeds (kalonji)
1 cup coloured capsicum strips or cubes
1/2 cup sliced or chopped spring onions whites and greens
1/2 cup sliced baby corn
1/2 sliced cucumber
1/2 cup broccoli florets
1/4 cup bean sprouts
1/2 cup tomatoes , deseeded and sliced
salt to taste
For paneer and broccoli stir fry
- For paneer and broccoli stir fry
- To make {span class="bold1"}paneer and broccoli stir fry{/span}, heat the oil in a broad non-stick pan, add the nigella seeds and saute on a medium flame for a few seconds.
- Add the capsicum, spring onion, baby corn, cucumber, broccoli, bean sprouts, tomatoes and salt and saute on a high flame for 5 minutes or till the vegetables are tender.
- Add the paneer and sauté on a medium flame for one minute.
- Remove from the flame and serve immediately.
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what paneer and broccoli stir fry recipe is made off?
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what paneer and broccoli stir fry recipe is made off? paneer vegetable stir fry is made from cheap and easily available ingredients from India such as 1 cup capsicum strips or cubes, 1 cup paneer (cottage cheese) strips, 1 spring onion, sliced, 1/2 cup baby corn, sliced, 1/2 cucumber, sliced, 1/2 cup broccoli florets, 1/4 cup bean sprouts, 1 small tomato, deseeded and sliced, 1 tsp nigella seeds (kalonji), 1 tsp oil and salt to taste. See below image of List of ingredients for paneer and broccoli stir fry.
benefits of paneer
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- Paneer is a source good quality protein. It is rich in healthy nutrients like calcium and vitamin D. It is a good source of vitamin A and minerals like calcium, magnesium, phosphorus, sodium and potassium It is rich in omega-3, fatty acids and omega-6 fatty acids which help in fighting and preventing rheumatoid arthritis and other bone problems.
- See detailed benefits of paneer.
benefits of capsicum
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- Low Glycemic Index : Capsicum has a Glycemic Index of 40 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Capsicum have a low GI and hence don't spike your glucose level as they are absorbed slowly.
- See detailed benefits of shimla mirch.
making paneer vegetable stir fry
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To make paneer and broccoli stir fry recipe | paneer vegetable stir fry | healthy Indian cottage cheese stir fry with spring onions and sprouts | heat 1 tsp oil in a non stick pan.
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Add 1 tsp nigella seeds (kalonji).
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Cook for a few seconds and let the kalonji crackle.
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Add 1 cup coloured capsicum strips or cubes.
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Add 1/2 cup sliced or chopped spring onion whites and greens.
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Add 1/2 cup baby corn, sliced.
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Add 1/2 cucumber, sliced. You could change that to zuchinni if you want.
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Add 1/2 cup broccoli florets.
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Add 1/4 cup bean sprouts.
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Add 1/2 cup tomato, deseeded and sliced.
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Add salt to taste. We added 3/4 tsp salt.
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Sauté on a high flame ( takes about 5 minutes ) till the vegetables are tender.
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Add 1 cup paneer (cottage cheese) strips or cubes.
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Sauté for another minute.
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Remove from the flame and put paneer and broccoli stir fry | paneer vegetable stir fry | healthy Indian cottage cheese stir fry with spring onions and sprouts | in a serving bowl.
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Serve paneer and broccoli stir fry | paneer vegetable stir fry | healthy Indian cottage cheese stir fry with spring onions and sprouts | immediately.
tips for paneer vegetable stir fry
-
Add 1 tsp nigella seeds (kalonji). This is what gives a super taste to healthy Indian cottage cheese stir fry with spring onions and sprouts.
-
Sauté paneer and broccoli stir fry on a high flame ( takes about 5 minutes ) till the vegetables are tender.
health benefits of paneer and broccoli stir fry
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Paneer and Broccoli Stir Fry – rich in protein, calcium and antioxidants.
- Paneer is one of the best sources of protein and calcium along with phosphorus which can help in bone strengthening.
- Broccoli, spring onions, tomatoes and colourful capsicum have antioxidants in plenty. Lycopene, quercetin, capsaicin etc. all work to reduce oxidative damage to cells and prevents the onset of cancer.
- With 144 calories. 6.3 g of protein and 2 g of fibre, this stir fry qualifies as a light meal for weight watchers.
| Energy | 144 cal |
| Protein | 6.3 g |
| Carbohydrates | 7 g |
| Fiber | 2 g |
| Fat | 10.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 435.9 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 32.7 mg |
| Folic Acid | 21.4 mcg |
| Calcium | 212.3 mg |
| Iron | 0.6 mg |
| Magnesium | 10.1 mg |
| Phosphorus | 123.2 mg |
| Sodium | 3.9 mg |
| Potassium | 131 mg |
| Zinc | 0.3 mg |
This is a nice colorful salad having broccoli, capsicum, baby corn, Paneer and stir fried in kalonji.Kalonji makes a world of difference to this healthy crunchy salad which is cooked just in 1 tsp oil.