Mushroom, Capsicum and Paneer Stir-fry

by Tarla Dalal

Stir-Fried Tofu, Mushrooms and Capsicum, a fibre-rich and fragrant variation of the Chinese classic that's brimming with Vitamin C!

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मशरुम, कॅप्सिकम एण्ड पनीर स्टर-फ्राय - हिन्दी में पढ़ें

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Vitamin C and fibre abound in this healthy rendition of the all-time Chinese favourite. This aromatic and flavourful stir-fry is not only healthy but also easy to prepare. While it does take some time to chop and prepare the ingredients, the cooking time is very less, making it a relatively quick dish too. This nutritious version of the Mushroom, Capsicum and Paneer Stir-Fry differs from the original recipe by using low-fat paneer, which provides abundant high quality protein at very low calorie counts. That makes this a delightful dish that can be enjoyed by diabetics too!

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Mushroom, Capsicum and Paneer Stir-fry recipe - How to make Mushroom, Capsicum and Paneer Stir-fry

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Preparation Time: 20 mins Cooking Time: 6 mins Total Time: 26 mins Makes 4 servings
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Ingredients

1 cup sliced mushrooms (khumbh)
1 cup sliced capsicum (red , green and yellow)
1/2 cup low-fat paneer (cottage cheese) cubes
2 tsp olive oil
1/4 cup chopped spring onions whites
1 1/2 tsp finely chopped garlic (lehsun)
3/4 cup parboiled cauliflower florets
salt to taste
1 tsp soy sauce
freshly ground black pepper (kalimirch) to taste

For The Garnish
2 tbsp finely chopped spring onion greens

Method

Heat the olive oil in a broad non-stick pan, add the spring onion whites and garlic and sauté on a high flame for 1 minute.
Add the capsicum, cauliflower and salt, mix well and cook on a high flame for 2 to 3 minutes, while stirring continuously.
Add the mushrooms, paneer, soya sauce and black pepper powder, mix well and cook on a medium flame for another 2 minutes, while stirring continuously.
Serve immediately garnished with spring onion greens.

RECIPE SOURCE : Good Food For Diabetes

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