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Healthy Paneer Jalfrezi
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Healthy Paneer Jalfrezi

A vegetarian, healthy paneer jalfrezi based on the Indian classic dish.
Course Dinner
Cuisine Indian
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 2
Calories 562kcal
Author Neil

Ingredients

  • Low calorie oil spray
  • 1 tablespoon garlic and ginger paste
  • 3 fresh chopped green chillies with their seeds removed
  • 1 teaspoon cumin seeds
  • 2 ripe medium sized tomatoes chopped
  • 1 tablespoon garam masala
  • 1 teaspoon ground turmeric
  • ¼ teaspoon Kashmiri chilli powder
  • ¼ teaspoon flaked sea salt
  • 1 teaspoon 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 tablespoon 0% fat yogurt
  • 250 g paneer cheese cut into 3cm x 1.5cm pieces
  • 1 chopped tomato cut into 8 wedges
  • 1 teaspoon white wine vinegar
  • 1 tablespoon . freshly chopped coriander for garnishing

Instructions

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

Notes

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

Nutrition

Calories: 562kcal | Carbohydrates: 34.4g | Protein: 31.1g | Fat: 35.8g | Saturated Fat: 21.7g | Cholesterol: 106.8mg | Sodium: 951mg | Fiber: 10.1g | Sugar: 17.2g | Vitamin A: 4400IU | Vitamin C: 327.5mg | Calcium: 850mg | Iron: 4.9mg