Heart-Healthy Paneer Stir Fry
Delight in the vibrant flavors and nourishing goodness of this Heart-Healthy Paneer Stir Fry, a light yet satisfying dish perfect for maintaining a healthy lifestyle. Featuring low-fat paneer, crisp bell peppers, tender broccoli florets, and sweet carrots, this recipe creates a symphony of textures and colors that’s as inviting as it is nutritious. Sautéed in heart-friendly extra virgin olive oil and seasoned with fresh ginger, garlic, and a touch of low-sodium soy sauce, every bite is packed with bold, savory flavor. Sprinkled with sesame seeds and garnished with fresh cilantro, this quick 30-minute stir fry is perfect as a wholesome main dish or a flavorful side. Ideal for busy weeknights, this recipe is a delicious way to enjoy lean protein and a variety of vegetables without compromising on taste or health.
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Recipe Information
Ingredients
- 200 grams paneer (low-fat)
- 1 medium red bell pepper
- 1 medium green bell pepper
- 1 cup broccoli florets
- 1 medium carrot
- 1 tablespoon extra virgin olive oil
- 1 inch piece fresh ginger
- 2 large garlic cloves
- 2 tablespoons low-sodium soy sauce
- 0.5 teaspoon ground black pepper
- 1 teaspoon sesame seeds
- 2 tablespoons fresh cilantro
Instructions
Cut the low-fat paneer into bite-sized cubes.
Slice the red and green bell peppers into thin strips.
Cut the broccoli florets into small, bite-sized pieces.
Peel the carrot and slice it into thin rounds.
Peel and finely grate the fresh ginger.
Peel and mince the garlic cloves.
Heat the extra virgin olive oil in a large non-stick skillet over medium heat.
Add the ginger and garlic to the skillet and sauté for about 1 minute until fragrant.
Increase the heat to medium-high and add the sliced bell peppers, broccoli florets, and carrot slices to the skillet. Stir-fry for about 5-6 minutes until the vegetables are tender but still crisp.
Add the paneer cubes to the skillet and stir gently to combine.
Pour the low-sodium soy sauce over the paneer and vegetable mixture. Stir well to ensure everything is coated with the sauce.
Sprinkle the ground black pepper over the stir fry and mix again.
Continue stir-frying for an additional 3-4 minutes until the paneer is slightly golden and the flavors have melded.
Garnish the stir fry with sesame seeds and freshly chopped cilantro before serving.
Serve the heart-healthy paneer stir fry hot, as a main dish or side, along with whole grains or salads.
Nutrition Facts
Calories |
595 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 34 mg | 11% | |
| Sodium | 1128 mg | 49% | |
| Total Carbohydrate | 40.5 g | 15% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 17.0 g | ||
| Protein | 46.4 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1080 mg | 83% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 1159 mg | 25% | |
*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.
