Reduced Calorie Baked Paneer in White Sauce

sangita's picture

Jul. 29, 2013

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

Difficulty Level: Very Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

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