Heart-Healthy Paneer Masala
Elevate your meals with this Heart-Healthy Paneer Masala—a lighter take on the classic Indian comfort dish that's perfect for guilt-free indulgence! This flavorful recipe swaps traditional ingredients for heart-smart alternatives, featuring low-fat paneer, olive oil, and a vibrant blend of aromatic spices like garam masala, turmeric, and cumin. A rich tomato base combined with a touch of low-fat yogurt creates a creamy, tangy sauce without unnecessary calories. Quick to prepare in under 40 minutes and packed with protein, this dish is ideal for anyone looking to enjoy wholesome Indian cuisine. Garnished with fresh cilantro and a splash of lemon juice, it pairs beautifully with whole grain rotis or brown rice, making it a nutritious, satisfying meal for the whole family. Keywords: heart-healthy recipe, paneer masala, Indian cuisine, low-fat paneer, easy healthy dinner.
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Recipe Information
Ingredients
- 250 grams Paneer (low-fat)
- 1 tablespoon Olive oil
- 1 Onion (medium, finely chopped)
- 2 Tomato (large, pureed)
- 1 teaspoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Red chili powder
- 1 Green chili (slit)
- 2 tablespoons Low-fat yogurt
- to taste Salt
- 2 tablespoons Fresh cilantro (chopped)
- 1 teaspoon Fresh lemon juice
- 0.5 cup Water
Instructions
Cut the paneer into small cubes and set aside.
Heat olive oil in a non-stick pan over medium heat.
Add the finely chopped onion and sauté until it turns golden brown.
Stir in the ginger-garlic paste and sauté for another minute.
Add the pureed tomatoes and cook until the oil starts separating from the mixture, about 5-7 minutes.
Mix in turmeric powder, coriander powder, cumin powder, garam masala, and red chili powder, and sauté for a minute until the spices are well blended.
Stir in the low-fat yogurt and cook for another 2 minutes.
Add the paneer cubes, green chili, salt to taste, and water. Mix well and simmer for 5 minutes, allowing the paneer to absorb the flavors.
Turn off the heat, add freshly chopped cilantro and fresh lemon juice, and give it a gentle stir.
Serve hot with whole grain rotis or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
671 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 14.6 g | 73% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 2490 mg | 108% | |
| Total Carbohydrate | 45.9 g | 17% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 25.9 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1396 mg | 107% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1999 mg | 43% | |
*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.
