|Coriander seeds||1 Tablespoon|
|Cumin seeds||2 Teaspoon|
|Whole peppercorns||1⁄2 Teaspoon|
|Fenugreek seeds||1⁄2 Teaspoon|
|Vegetable oil||2 Tablespoon|
|Unsalted butter||1 Tablespoon|
|Onions||2 , minced|
|Minced garlic||2 Teaspoon|
|Garam masala||1 Teaspoon|
|Hot chili powder||1⁄2 Teaspoon|
|Tomatoes||2 , chopped|
|Red bell pepper||1⁄2 , julienned|
|Green bell pepper||1⁄2 , julienned|
|Low fat paneer||1 Pound, cut into 3/4-inch cubes|
Place the coriander, cumin, peppercorns, and fenugreek seeds in a coffee grinder or blender and grind coarsely by pulsing the machine on and off, or use a mortar and pestle.
Heat the oil and butter in a wok or any other round-bottomed pan over medium heat.
Add the onions and garlic and saute until the onions just start to turn golden.
Add the pounded spices along with the other spices and salt.
Stir-fry for 30 seconds, then stir in the tomatoes and peppers.
Continue to stir and cook until the peppers are tender but still crunchy.
Stir in the paneer, lower the heat, and stir-fry for about 5-7 minutes or until the paneer is heated through.
Remove from the heat.
Serve with masoor dal sabzi wali, kachoomber raita, paratha, and onion rings dressed with lemon juice and salt and pepper to taste.
Calories 277 Calories from Fat 134
% Daily Value*
Total Fat 15 g23.5%
Saturated Fat 4.2 g21%
Trans Fat 0 g
Cholesterol 19.4 mg6.5%
Sodium 527.9 mg22%
Total Carbohydrates 21 g7.1%
Dietary Fiber 5 g20.2%
Sugars 10 g
Protein 17 g33.4%
Vitamin A 36.6% Vitamin C 84.6%
Calcium 20.2% Iron 18.7%
*Based on a 2000 Calorie diet