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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 372.8
  • Total Fat: 16.3 g
  • Cholesterol: 15.3 mg
  • Sodium: 203.8 mg
  • Total Carbs: 37.9 g
  • Dietary Fiber: 5.1 g
  • Protein: 19.4 g

View full nutritional breakdown of Mattar Paneer calories by ingredient
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Mattar Paneer

Submitted by: JACKSINBOXES

Introduction

Adapted from www.food-india.com. To lower the fat content, substitute tofu for paneer. Serve over brown rice--I have factored in 1/2 cup for each serving, which always leaves me stuffed. This recipe doubles nicely for some leftovers! Adapted from www.food-india.com. To lower the fat content, substitute tofu for paneer. Serve over brown rice--I have factored in 1/2 cup for each serving, which always leaves me stuffed. This recipe doubles nicely for some leftovers!
Number of Servings: 4

Ingredients

    2 tsp ghee (can substitute vegetable oil)
    8 oz. paneer or tofu
    cup onions
    2 to 3 green chilies, chopped with membranes and seeds discarded* (I use jalapenos, but feel free to experiment)
    1 teaspoon ginger paste (optional)
    1 teaspoon garlic paste
    1 teaspoon turmeric powder
    1 teaspoon garam masala powder
    1 pinch of asafoetida (optional)
    2 teaspoons cilantro, chopped
    salt to taste
    cup diced tomatoes (I use canned usually)
    cup lowfat yogurt
    1 and half cup green peas (fresh or frozen)
    Garnish:
    3 teaspoons cilantro, chopped

Directions

Cut paneer or tofu into one-inch cubes. Heat up to 1 tsp ghee in a non-stick pan or well-seasoned cast iron skillet. Depending on your cooking surface, you might need less ghee for this step--use just enough so the paneer won't stick to the pan. Cook paneer or tofu over medium-high heat, stirring frequently until lightly golden brown. Set aside on a plate and pat with paper towels.
Scrape off any stuck paneer/tofu from the pan, or use a new one. Heat another teaspoon of ghee, then add the onions and cook until golden. While onions cook, get all of the spices ready. Once the onions are golden, add peppers, spices and salt. Cook for a few seconds, stirring constantly Add tomatoes and cook for a few minutes, then add yogurt and reduce heat to low. Simmer for five minutes, then add peas and paneer. Simmer until peas are thawed and heated and paneer is warm.

Garnish with remaining cilantro if desired, and serve over 1/2 cup brown rice. Most importantly, make with love and ENJOY!

*Chopping green chilies makes my hands burn, even with rubber gloves on. Instead, I increase the amount of chilies by one and simply stab each one a few times with a paring knife. Then I put them all on a bamboo skewer and add them to the recipe, making sure to keep turning and "stirring" to distribute the flavor/spice. Use the skewer to easily remove the peppers before serving.

Number of Servings: 4

Recipe submitted by SparkPeople user JACKSINBOXES.






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