Nutrient Information for 1 katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
232 | 7.6 | 32.7 | 7.5 |
5-6 katoris
20 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal, 1800 kcal, you can consume: 1 katori
- If you are prescribed 2000 kcal, you can consume: 1.5 katoris
- 1 cup brown rice
- 12-16 small cubes cottage cheese (paneer)
- 2 green chillies, chopped (optional)
- 4 tsps groundnut oil
- 2 cups water if cooked in karahi/ 1.5 cups if pressure cooked
Dry Spices
- 2 bay leaves (tejpatta)
- 1 tsp cumin seeds (jeera)
- 4 whole cloves (laung)
- 2 black cardamoms (badi/kali elaichi)
- 2 cm piece cinnamon (dalchini)
- Use minimal amount of salt
- Wash and soak the rice for 2 hours prior to cooking.
- Heat a tawa (griddle), add 1/2 tsp oil, and roast the cubes of cottage cheese (paneer).
- Heat oil in a pressure cooker or heavy-bottomed karahi. Add oil, and when hot, add bay leaf, cumin seeds, clove, black cardamom, and cinnamon and stir for 4-5 seconds.
- Add chopped green chillies and stir now add the soaked rice to the cooker or karahi and sauté on low flame for 4-5 minutes.
- After 1-2 minutes, add diced cottage cheese (paneer) and water.
- Pressure cook for 10-15 minutes (two whistles on low flame) or cook in the karahi covered with a lid for 20-25 minutes on low flame.
- Serve hot with any curry preparation.