Low-Fat Paneer with Sautéed Capsicum
This is the kind of wholesome, everyday Indian lunch that nourishes without weighing you down. Tender cubes of low-fat paneer soak up the gentle spices and smoky sweetness of capsicum, while fresh lemon and coriander lift every bite.
Instructions
- 01
Prepare the Ingredients: Wash the capsicums thoroughly and cut them into thin strips. Cube the low-fat paneer into bite-sized pieces. Keep all ingredients ready before cooking.
- 02
Heat the Pan: Place a non-stick pan over medium heat. Add 1 teaspoon of olive oil and allow it to warm for about 30 seconds.
- 03
Sauté the Garlic: Add the minced garlic to the pan and sauté for 30–40 seconds until fragrant. Avoid browning the garlic too much.
- 04
Cook the Capsicum: Add the sliced red and green capsicums to the pan. Stir-fry for 4–5 minutes until slightly tender but still crisp.
- 05
Season the Vegetables: Sprinkle turmeric powder, black pepper, red chili flakes, and salt over the capsicum. Mix well to coat the vegetables evenly.
- 06
Add the Paneer: Gently add the low-fat paneer cubes to the pan. Stir carefully to prevent breaking the paneer pieces.
- 07
Cook Together: Cook for another 3–4 minutes, stirring occasionally. This allows the paneer to absorb the flavors while remaining soft.
- 08
Finish with Lemon Juice: Turn off the heat and drizzle fresh lemon juice over the mixture. Toss lightly to combine.
- 09
Garnish and Serve: Garnish with freshly chopped coriander leaves and serve immediately.
- ✦Use a non-stick pan to minimize the need for extra oil.
- ✦Do not overcook the capsicum — keeping it slightly crisp adds great texture.
- ✦If low-fat paneer is unavailable, regular paneer works too (nutrition will vary).
- ✦Add a pinch of garam masala at the end for extra warmth.
- ✦Serve with whole wheat chapati or brown rice for a complete meal.
Nutrition
Approximate values — meant as a guide, not a verdict.
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