Reduced Calorie Baked Paneer in White Sauce
While baked dishes are quite common in continental cuisines, using this form of food preparation in Indian cuisine is a trend slowly catching up. It comes with the advantages of being able to use less fat and retaining flavor and nutritional characteristics of the ingredients used.
Ingredients
| Olive oil | 1 Tablespoon | |
| Garlic | 4 Clove (20 gm) , chopped finely | |
| Capsicum | 1 , chopped | |
| Carrot | 1 , chopped (Parboiled) | |
| Spinach | 1/2 Cup (8 tbs) , chopped | |
| Assorted cooked vegetables | 3/4 Cup (12 tbs) (french beans, peas, broccoli, cauliflower) | |
| Low fat cottage cheese | 450 Gram (Cut into cubes) | |
| Low sodium and low fat cheese sauce | 1 Cup (16 tbs) | |
| Skimmed milk | 1/2 Cup (8 tbs) | |
| Reduced fat low sodium cheese | 2 Tablespoon (Cheddar) | |
| Salt | To Taste | |
| Pepper | To Taste |
Directions
GETTING READY
1. Preheat oven to 450 degree F.
MAKING
2. In a skillet, heat the oil, and pan fry the capsicum and carrot for a few minutes.
3. Add the white sauce, milk, paneer slices, spinach, salt and pepper.
4. Spread the mixture on a greased baking dish. Spread the grated cheddar cheese on top and bake in a pre-heated oven at 230 *C (450 *F) for 10 minutes till cheese is gratinated.
SERVING
5. Serve hot with dinner rolls or crisp toasted garlic bread.
Recipe Summary
Nutrition Facts
Serving size
Calories 225Calories from Fat 74
% Daily Value*
Total Fat 8 g12.3%
Saturated Fat 1 g5%
Trans Fat 0 g
Cholesterol
Sodium 813 mg33.88%
Total Carbohydrates 20 g6.7%
Dietary Fiber 2 g8%
Sugars 8 g
Protein 18 g36%
Vitamin A % Vitamin C %
Calcium % Iron %
*Based on a 2000 Calorie diet
