low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha |

by Tarla Dalal

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स्वस्थ पनीर मटर पराठा रेसिपी | लो फैट पनीर और हरे मटर का भरवां पराठा | हेल्दी हरा मटर पराठा - हिन्दी में पढ़ें (Low Fat Paneer and Green Peas Stuffed Parathas, Diabetic Friendly in Hindi)

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low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha | with 19 amazing images.

low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha is a one dish meal packed with nourishment. Learn how to make healthy green peas and paneer paratha.

To make low fat paneer and green peas stuffed paratha, combine the whole wheat flour and salt in a deep bowl, mix well and knead into a soft dough using enough water. Divide the dough into 6 equal portions. Roll a portion of dough into a 125 mm. (5”) diameter circle using a little whole wheat flour for rolling. Place one portion of the stuffing in the centre and bring together all the sides in the centre and seal tightly. Press it lightly to seal the stuffing, flatten the dough and roll out again into a 150 mm. (6") diameter circle using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the paratha using ¼ tsp of oil and cook till golden brown spots appear on both the sides. Repeat with the remaining dough and stuffing to make 5 more parathas. Serve immediately.

This healthy paneer matar paratha is a really sumptuous treat. While green peas add to the goodness of this paratha by adding fibre, a dash of coriander and mint boost the josh factor! Further we have cooked each paratha with only ¼ tsp of oil. Heart patients and weight watchers can benefit from 2.8 g of fibre per paratha.

We have made this Indian style green pea paratha with whole wheat flour, completely avoiding refined flour, which can raise blood sugar levels quickly. This wholesome diabetic-friendly paratha is a paneer lover’s delight, made with low-fat paneer. But try to restrict the portion to one paratha in a meal.

This healthy green peas and paneer paratha makes use of low fat paneer, to restrict the consumption of fat. But you can make your choice between low fat paneer and full fat paneer. Learn how to make low fat paneer at home.

Tips for low fat paneer and green peas stuffed paratha. 1. The dough should be soft so rolling becomes easier. 2. The stuffing is slightly sticky, so you need to be cautious while rolling. Roll them with very little pressure. 3. Serve immediately as we have used very little oil for cooking. Keeping them for too long might make them a little dry.

Enjoy low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha | with step by step photos.

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Low Fat Paneer and Green Peas Stuffed Parathas, Diabetic Friendly recipe - How to make Low Fat Paneer and Green Peas Stuffed Parathas, Diabetic Friendly

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Preparation Time: 15 mins Cooking Time: 20 mins Total Time: 35 mins 6Makes 6 parathas (6 paratha )
Show me for parathas

Ingredients

For Low Fat Paneer and Green Peas Stuffed Parathas

To Be Mixed Into A Stuffing
1/2 cup crumbled low fat paneer (cottage cheese)
1/4 cup boiled and lightly crushed green peas
1/4 cup finely chopped coriander (dhania)
1/4 cup finely chopped mint leaves (phudina)
2 tsp finely chopped green chillies
salt to taste

Other Ingredients
1 cup whole wheat flour (gehun ka atta)
salt to taste
whole wheat flour (gehun ka atta) for rolling
1 1/2 tsp oil for cooking

Method

To make low fat paneer and green peas stuffed paratha recipe combine the whole wheat flour and salt in a deep bowl, mix well and knead into a soft dough using enough water.
Divide the dough into 6 equal portions.
Roll a portion of dough into a 125 mm. (5”) diameter circle using a little whole wheat flour for rolling.
Place one portion of the stuffing in the centre and bring together all the sides in the centre and seal tightly.
Press it lightly to seal the stuffing, flatten the dough and roll out again into a 150 mm. (6") diameter circle using a little whole wheat flour for rolling.
Heat a non-stick tava (griddle) and cook the paratha using ¼ tsp of oil and cook till golden brown spots appear on both the sides.
Repeat with the remaining dough and stuffing to make 5 more parathas.
Serve the low fat paneer and green peas stuffed paratha recipe immediately.

Disclaimer:

It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.

Low Fat Paneer and Green Peas Stuffed Parathas, Diabetic Friendly recipe with step by step photos

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For the dough of low fat paneer and green peas stuffed paratha

For the dough of low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha, add 1 cup whole wheat flour (gehun ka atta) in a deep bowl. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
Add salt to taste.
Mix well.
Knead into a soft dough using enough water. Keep aside.

For the stuffing of low fat paneer and green peas stuffed paratha

For the stuffing of low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha, add 1/2 cup crumbled low-fat paneer. You can make your choice between full fat and low fat paneer. Learn how to make low fat paneer at home. Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you? Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat.
Add 1/4 boiled and lightly crushed green peas. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics. Is green peas good for diabetics and see full benefits of green peas.
Add 1/4 cup finely chopped coriander (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
Add 1/4 cup finely chopped mint leaves (phudina). This adds a refreshing flavour and aroma. Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves.
Add 2 tsp finely chopped green chillies. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Add salt to taste.
Mix well and keep the stuffing aside.

How to make low fat paneer and green peas stuffed paratha

To make low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha, divide the dough and stuffing both into 6 equal portions.
Roll a portion of dough into a 125 mm. (5”) diameter circle using a little whole wheat flour for rolling.
Place one portion of the stuffing in the centre.

Bring together all the sides in the centre and seal tightly.
Press it lightly to seal the stuffing, flatten the dough and roll out again into a 150 mm. (6") diameter circle using a little whole wheat flour for rolling.
Heat a non-stick tava (griddle) and cook low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha using ¼ tsp of oil and cook till golden brown spots appear on both the sides.
Repeat with the remaining dough and stuffing to make 5 more parathas.
Serve low fat paneer and green peas stuffed paratha recipe | healthy green peas and paneer paratha | Indian style green pea paratha | healthy paneer matar paratha immediately.

Health Benefits of Low Fat Paneer and Green Peas Stuffed Paratha

Low Fat Paneer and Green Peas Stuffed Paratha – a healthy diabetic meal.
Use of whole wheat flour, instead of refined maida, adds fibre to these parathas.
Green peas further add in more fibre.
Thus the fibre in these parathas help to manage blood sugar well. Diabetics can have one paratha as a part of their meal.
Obese and heart patients too can indulge into these parathas. The good magnesium count of these parathas will help to manage heartbeat too.

The vitamin B1 from these parathas will help in energy metabolism too.

Tips for low fat paneer and green peas stuffed paratha

The dough should be soft so rolling becomes easier.
The stuffing is slightly sticky, so you need to be cautious while rolling. Roll them with very little pressure.
Serve immediately as we have used very little oil for cooking. Keeping them for too long might make them a little dry.