Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
184 | 10.3 | 12.0 | 10.4 |
4 katori
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
- 160 grams of paneer (freshly prepared preferably)
- 1/4 cup fresh peas, shelled
- 1/2 cup beans, finely chopped
- 1 medium tomato, finely chopped
- ¾ large onion, finely chopped
- 4 small garlic cloves, crushed
- 2 cm piece ginger, crushed
- 2 whole green chillies, sliced (optional)
- 4 tsp olive oil
Dry Spices
- 1/4 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1/4 tsp coriander powder
- 1 tsp dried fenugreek (kasuri methi)
- 1/4 tsp garam masala, freshly prepared*
- Use minimal amount of salt
*Refer to the recipe of garam masala
- Shell the peas and peel the onion, ginger and garlic. Wash all the vegetables.
- Finely chop onion, tomato, capsicum, and beans. Crush ginger and garlic into a coarse paste.
- In a karahi/pan, roast kasuri methi lightly (25-30 seconds) on a dry tawa (griddle).
- Heat oil and add cumin seeds and let them splutter. Add chopped onions and green chillies and sauté until golden brown.
- Add crushed ginger-garlic and sauté well. Add chopped tomatoes, salt, turmeric powder, coriander powder. Sauté well for 4-5 minutes on a low flame.
- Add chopped vegetables except capsicum and peas and fry. Add 1/4 cup water, if required to cook the vegetables until soft.
- Let the mixture simmer for 8-10 minutes in a covered pan. Stir occasionally.
- Crumble or grate paneer and add along with capsicum to the pan. Mix it thoroughly with the cooked vegetables and sauté for a further 3-4 minutes. Turn off the flame and add kasuri methi and mix well.
- Serve hot with multigrain roti.