Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
132 | 6.3 | 8.9 | 7.6 |
4 Katoris
25 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal, you can consume: ¾ katori
- If you are prescribed 2000 Kcal, you can consume: 1 katori
- 20-22 paneer cubes (160 gms)
- 500g spinach leaves, cleaned and roughly chopped
- 1.5 large tomato, finely chopped
- 1 large onion, 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
- 1/2 tsp coriander powder
- 1/2 tsp cumin powder
- 1 tsp garam masala (freshly prepared)*
- Use minimal amount of salt
*Refer to the recipe of garam masala
- Wash and clean spinach leaves thoroughly. Blanch the leaves for 2-3 minutes in hot water in an open pan. Use just enough water for the leaves.
- Let it cool down, then grind it to a thick paste in a blender using the water in which leaves were blanched.
- Peel the onion, garlic and ginger and wash them along with tomatoes and green chilli. Finely chop onion and tomatoes, crush the ginger and garlic and slice the green chilli.
- In a karahi/pan, heat oil and add finely chopped green chillies and stir for a few seconds.
- Now add ginger, garlic and stir. Then, add the chopped onions and sauté well until golden brown.
- Add chopped tomatoes, salt, turmeric powder, coriander powder, and cumin powder. Sauté for 3-4 minutes on low flame.
- Add ground spinach and fry for 4-5 minutes, then add water and simmer for 2-3 minutes, uncovered on a low flame. Add diced paneer and garam masala and cook for another 2-3 minutes on low flame.
- Serve hot with multigrain roti.