Healthy Paneer Jalfrezi

Healthy paneer jalfrezi is my take on the classic Indian jalfrezi dish Not only have I made it healthier, but I’ve used paneer cheese too making it also suitable for vegetarians. 

I suppose I could be (and probably will be 🙄 ) criticised in that a classic jalfrezi should have some kind of marinated meat, then usually the meat is stir fried, with onions, peppers and green chillies.

But as I said, this is my take, I wanted to make it a vegetarian curry, and in my defence it does have the onions, peppers and green chillies! Plus it’s still absolutely delicious!!

In no way am I against meat, but as part of our 80/20 rule, Lynne and I try to only have red meat as a minimum once a week, sometimes less, favouring instead a diet rich in vegetables and lean meats. In essence quite close to the Mediterranean diet, just lacking as much sun, 🙁 here in Scotland!

You could use marinated meat in this recipe, absolutely, yes, but for now, this healthy paneer jalfrezi is vegetarian. 😉

I recommend serving this healthy paneer jalfrezi with my naan breads, but this dish is delicious with rice too. 🙂

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Healthy Paneer Jalfrezi

Prep Time

30 mins

Cook Time

30 mins

Total Time

1 hr

 

A vegetarian, healthy paneer jalfrezi based on the Indian classic dish.

Course: Dinner

Cuisine: Indian

Servings: 2

Calories: 562 kcal

Author: Neil

Ingredients

• Low calorie oil spray
• 1 tbsp garlic and ginger paste
• 3 fresh chopped green chillies with their seeds removed
• 1 tsp cumin seeds
• 2 ripe medium sized tomatoes chopped
• 1 tbsp garam masala
• 1 tsp ground turmeric
• ¼ tsp Kashmiri chilli powder
• ¼ tsp flaked sea salt
• 1 tsp caster sugar
• 1 medium onion cut into wedges
• ½ red pepper deseeded and cut into chunks
• ½ green pepper deseeded and cut into chunks
• 130 ml cold water
• 2 tbsp 0% fat yogurt
• 250 g paneer cheese cut into 3cm x 1.5cm pieces
• 1 chopped tomato cut into 8 wedges
• 1 tsp white wine vinegar
• 1 tbsp . freshly chopped coriander for garnishing

Metric - US Customary

Instructions

1. Spray the bottom of a large wok / frying pan with the oil spray, about 5 times.
2. Add the ginger and garlic paste, chopped green chillies and the cumin seeds and stir fry for 1 – 2 minutes. Add splashes of hot water if the mixture begins to stick.
3. Add the 2 chopped tomatoes and stir fry everything together until the tomatoes are soft.
4. Add the garam masala, ground turmeric, Kashmiri chilli powder, sea salt and sugar and stir fry for a further 1 – 2 minutes.
5. Add the onions and peppers, stir fry for a further 3 – 4 minutes.
6. Add the water and yogurt, then turn down the heat under the wok allowing the vegetables to simmer together for about 5 minutes.
7. Add the paneer to the vegetables and gently, so as not to break up the cheese, stir everything together for about 5 minutes.
8. Finally add the 8 pieces of tomato and white wine vinegar, heat through thoroughly.
9. Remove to serving dishes and garnish with the freshly chopped coriander.

Recipe Notes

Halloumi cheese can be substituted for the paneer cheese, if not available.

I mentioned in my previous post that we have friends coming down from Dundee this Saturday for a “curry fest”. But, this healthy paneer jalfrezi isn’t one of the curries I’m making. Nope, I’m already planning this one for next time 😆 .The ones we are having, are from the curry section of my recipes. Seriously looking forward to all that deliciousness!

Just can’t decide on what to do for pudding though…..

Hope you have a great weekend (I know we will). Catch up with you next week! 😀

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