Heart-Healthy Paneer Fried
Elevate your weeknight dinner game with this vibrant and flavorful *Heart-Healthy Paneer Fried* recipe, a guilt-free twist on classic stir-fry dishes. Featuring golden-browned cubes of protein-rich paneer, crisp-tender veggies like bell peppers, broccoli, and carrots, and a zesty, low-sodium sauce made with soy sauce, rice vinegar, and a hint of honey, this dish is as nutritious as it is delicious. Cooked in heart-friendly olive oil and topped with a sprinkle of sesame seeds and fresh coriander, this quick 35-minute recipe is perfect for wholesome, flavorful meals. Whether you're seeking a satisfying vegetarian main course or a healthy protein-packed side, this recipe delivers on both nutrition and taste. Ideal for a health-conscious and flavor-loving foodie!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 200 grams paneer
- 2 tablespoons olive oil
- 1 red bell pepper
- 1 green bell pepper
- 150 grams broccoli florets
- 1 carrot
- 3 garlic cloves
- 1 inch piece fresh ginger
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon honey
- 0.5 teaspoon black pepper
- 1 tablespoon sesame seeds
- 2 tablespoons fresh coriander
Instructions
Cut the paneer into 1-inch cubes.
Slice the red and green bell peppers into thin strips. Peel the carrot and cut it into thin strips. Mince the garlic and ginger.
In a large non-stick pan, heat 1 tablespoon of olive oil over medium heat. Add the paneer cubes and fry until they are golden brown on all sides, about 5-7 minutes. Remove from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of olive oil. Add the minced garlic and ginger and sauté for 1 minute.
Add the sliced bell peppers, broccoli florets, and carrot strips to the pan. Stir-fry for 5-6 minutes, or until the vegetables are tender-crisp.
In a small bowl, mix together low-sodium soy sauce, rice vinegar, and honey. Pour this sauce over the vegetables and stir well.
Return the fried paneer to the pan, sprinkle with black pepper, and toss everything together until well combined. Cook for another 2-3 minutes.
Transfer the stir fry to a serving dish, sprinkle with sesame seeds and chopped fresh coriander, and serve hot.
Nutrition Facts
Calories |
1093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.5 g | 104% | |
| Saturated Fat | 31.2 g | 156% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 138 mg | 46% | |
| Sodium | 2590 mg | 113% | |
| Total Carbohydrate | 46.4 g | 17% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 22.4 g | ||
| Protein | 51.2 g | 102% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 1270 mg | 98% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1062 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
