Healthy palak paneer is a delicious Indian dish made with spinach and paneer (Indian cottage cheese) cooked in a flavorful tomato and spinach gravy. To make it healthier, you can reduce the use of oil and cream, while still maintaining the delicious taste.
Here’s a recipe for a healthier version of palak paneer:
Ingredients for Palak Paneer Recipe:
For the Spinach Puree:
1. 4 cups fresh spinach leaves, washed and chopped
2. 1 cup water
3. 1/2 cup ice cubes (for blanching)
For the Paneer:
1. 200g paneer, cubed
2. 1/2 tsp turmeric powder
3. 1/2 tsp red chili powder
4. Salt to taste
For the Gravy:
1. 1 large onion, finely chopped
2. 2 tomatoes, chopped
3. 1 tsp ginger-garlic paste
4. 1/2 tsp cumin seeds
5. 1/2 tsp garam masala
6. 1/2 tsp coriander powder
7. 1/2 tsp cumin powder
8. 1/2 tsp red chili powder (adjust to taste)
9. 1/2 tsp turmeric powder
10. 1 tbsp olive oil or ghee
11. Salt to taste
Instructions for Palak Paneer Recipe:
1. Blanch the Spinach:
- Boil a large pot of water and add the chopped spinach leaves.
- Cook for 2 minutes, then quickly transfer the spinach to a bowl of ice water to retain the vibrant green color.
- Drain and blend the blanched spinach with 1 cup of water to make a smooth puree.
2. Marinate the Paneer:
- In a bowl, combine the cubed paneer with turmeric, red chili powder, and a pinch of salt.
- Heat a non-stick pan and lightly pan-fry the marinated paneer until it’s lightly browned on all sides. Set aside.
3. Prepare the Gravy:
- Heat olive oil or ghee in a pan over medium heat.
- Add cumin seeds and allow them to sizzle.
- Add chopped onions and sauté until they turn translucent.
- Add ginger-garlic paste and sauté for a couple of minutes until the raw smell disappears.
- Add the chopped tomatoes and cook until they become soft and the oil starts to separate.
4. Add Spices and Spinach Puree:
- Add garam masala, coriander powder, cumin powder, red chili powder, turmeric powder, and salt to the tomato-onion mixture. Cook for a few more minutes.
- Pour in the spinach puree and stir well. Simmer for 5-7 minutes, stirring occasionally.
5. Combine Paneer and Spinach Gravy:
- Add the pan-fried paneer to the spinach gravy.
- Gently stir and let it simmer for a few more minutes until the paneer is heated through.
6. Serve:
Your healthy palak paneer is ready to be served. You can garnish it with a dollop of low-fat yogurt and a sprinkle of garam masala, if desired.
Enjoy your nutritious and delicious palak paneer with whole wheat roti or brown rice for a complete meal.
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