Stir-fried Paneer, Mushroom and Capsicum

by Tarla Dalal

add to my cookbook add to shopping list

स्टर-फ्राईड पनीर, मशरूम एण्ड कॅपसिकम - हिन्दी में पढ़ें (Stir-fried Paneer, Mushroom and Capsicum in Hindi)

Added to 36 cookbooks This recipe has been viewed 34639 times

Vitamin c, proteins and fibre abound in this fragrant rendition of the popular chinese favourite! this scrumptious appetiser can also be modified into a main course, served along with rice or noodles.

Add your private note

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

Tags

Preparation Time: 15 mins Cooking Time: 10 mins Total Time: 25 mins 4Makes 4 servings
Show me for servings

Ingredients

1/4 cup finely chopped spring onions whites
1 1/2 tsp grated garlic (lehsun)
1/2 cup sliced capsicum
1 cup cauliflower florets
1 cup sliced mushrooms (khumbh)
salt to taste
1 cup low-fat paneer (cottage cheese) , cut into 25 mm. (1”) cubes
1 1/2 tsp soy sauce
1/2 tsp freshly ground black pepper (kalimirch) powder
2 tsp oil

For The Garnish
1/2 cup chopped spring onion greens

Method

Heat the oil in a broad non-stick pan, add the spring onion whites and garlic and sauté for 2 minutes.
Add the capsicum, cauliflower, mushrooms and salt and sauté on a high flame for another 2 to 3 minutes.
Add the paneer, soya sauce and pepper and toss well and cook on high flame for another 2 minutes,stirring once in between. Serve immediately garnished with spring onions greens.

Nutrient values per serving

Energy	138 cal
Protein	5.8 g
Carbohydrates	4.9 g
Fiber	1.1 g
Fat	10.7 g
Cholesterol	0 mg
Vitamin A	192.3 mcg
Vitamin B1	-0.3 mg
Vitamin B2	-0.3 mg
Vitamin B3	0.5 mg
Vitamin C	21.8 mg
Folic Acid	4.2 mcg
Calcium	178 mg
Iron	0.6 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	147.8 mg
Potassium	98 mg
Zinc	0.2 mg