Stir-fried Paneer, Mushroom and Capsicum
by Tarla Dalal
11 Jan 2009
This recipe has been viewed 35933 times
Vitamin c, proteins and fibre abound in this fragrant rendition of the popular chinese favourite! this scrumptious appetiser can also be modified into a main course, served along with rice or noodles.
Stir-fried Paneer, Mushroom and Capsicum recipe - How to make Stir-fried Paneer, Mushroom and Capsicum
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1/4 cup finely chopped spring onions whites
1 1/2 tsp grated garlic (lehsun)
1/2 cup sliced capsicum
1 cup cauliflower florets
1 cup sliced mushrooms (khumbh)
salt to taste
1 cup low-fat paneer (cottage cheese) , cut into 25 mm. (1”) cubes
1 1/2 tsp soy sauce
1/2 tsp freshly ground black pepper (kalimirch) powder
2 tsp oil
For The Garnish
1/2 cup chopped spring onion greens
Method
- Method
- Heat the oil in a broad non-stick pan, add the spring onion whites and garlic and sauté for 2 minutes.
- Add the capsicum, cauliflower, mushrooms and salt and sauté on a high flame for another 2 to 3 minutes.
- Add the paneer, soya sauce and pepper and toss well and cook on high flame for another 2 minutes,stirring once in between. Serve immediately garnished with spring onions greens.
Nutrient values per serving
| Energy | 138 cal |
| Protein | 5.8 g |
| Carbohydrates | 4.9 g |
| Fiber | 1.1 g |
| Fat | 10.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 192.3 mcg |
| Vitamin B1 | -0.3 mg |
| Vitamin B2 | -0.3 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 21.8 mg |
| Folic Acid | 4.2 mcg |
| Calcium | 178 mg |
| Iron | 0.6 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 147.8 mg |
| Potassium | 98 mg |
| Zinc | 0.2 mg |
Outbrain