Nutrient Information for ½ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
142 | 6.5 | 11.8 | 7.3 |
3.5 Katoris
25 minutes
- If you are prescribed 1200 kcal, 1400 kcal, you can consume: 1/2 katori
- If you are prescribed 1600 kcal, 1800 kcal, you can consume: 3/4 katori
- If you are prescribed 2000 Kcal, you can consume: 1 katori
- 160 grams of paneer (freshly prepared preferably)
- 1/3 cup fresh peas, shelled
- 2 medium tomatoes, finely chopped
- 2 medium onions, finely chopped
- 4 small garlic cloves, crushed
- 2 cm piece ginger, crushed
- 2 whole green chillies, sliced (optional)
- 4 tsp groundnut oil
- 1.5 cup water
Dry Spices
- 1/2 tsp turmeric powder
- 2 bay leaves (tej patta)
- 1 tsp garam masala (freshly prepared) *
- 1/2 tsp cumin powder
- 1/2 tsp coriander powder
- Use minimal amount of salt
*Refer to the recipe of garam masala
- Shell peas, wash tomatoes and onion thoroughly. Grate the onion and tomatoes separately and make a fine paste of the ginger, garlic, green chillies.
- In a karahi/pan, heat oil and add bay leaf to it. After a few seconds, add ginger, garlic and green chilli paste and fry for 2-3 minutes.
- Add onion paste and cook on low flame until golden brown.
- Add tomato paste, salt and turmeric powder and cook until oil separates on low flame.
- Add peas and sauté for 2 minutes. Then add water and let it simmer for 10 minutes in a covered pan until the gravy thickens. To check if peas are cooked well, mash a few and see if they soft to crush.
- Dice the paneer into cubes. Add it to the gravy and cook for 5 minutes on low flame. Add garam masala and mix well.
- Serve hot with multigrain roti.