Stir-fried Paneer, Mushroom and Capsicum

by Tarla Dalal

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स्टर-फ्राईड पनीर, मशरूम एण्ड कॅपसिकम - हिन्दी में पढ़ें (Stir-fried Paneer, Mushroom and Capsicum in Hindi)

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Vitamin c, proteins and fibre abound in this fragrant rendition of the popular chinese favourite! this scrumptious appetiser can also be modified into a main course, served along with rice or noodles.

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Stir-fried Paneer, Mushroom and Capsicum recipe - How to make Stir-fried Paneer, Mushroom and Capsicum

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Preparation Time: 15 mins Cooking Time: 10 mins Total Time: 25 mins 4Makes 4 servings
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Ingredients

1/4 cup finely chopped spring onions whites
1 1/2 tsp grated garlic (lehsun)
1/2 cup sliced capsicum
1 cup cauliflower florets
1 cup sliced mushrooms (khumbh)
salt to taste
1 cup low-fat paneer (cottage cheese) , cut into 25 mm. (1”) cubes
1 1/2 tsp soy sauce
1/2 tsp freshly ground black pepper (kalimirch) powder
2 tsp oil

For The Garnish
1/2 cup chopped spring onion greens

Method

Heat the oil in a broad non-stick pan, add the spring onion whites and garlic and sauté for 2 minutes.
Add the capsicum, cauliflower, mushrooms and salt and sauté on a high flame for another 2 to 3 minutes.
Add the paneer, soya sauce and pepper and toss well and cook on high flame for another 2 minutes,stirring once in between. Serve immediately garnished with spring onions greens.

Nutrient values per serving

Energy	138 cal
Protein	5.8 g
Carbohydrates	4.9 g
Fiber	1.1 g
Fat	10.7 g
Cholesterol	0 mg
Vitamin A	192.3 mcg
Vitamin B1	-0.3 mg
Vitamin B2	-0.3 mg
Vitamin B3	0.5 mg
Vitamin C	21.8 mg
Folic Acid	4.2 mcg
Calcium	178 mg
Iron	0.6 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	147.8 mg
Potassium	98 mg
Zinc	0.2 mg