Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.8% of RDA
• Calories: 14.7% of RDA
• Carbs: 3.8% of RDA
• Fat (total lipid): 27.8% of RDA
• Fiber: 4.0% of RDA
• Fructose: 2.6% of RDA
• Protein: 3.4% of RDA
• Sodium: 4.7% of RDA
• Sugar: 19.0% of RDA
• Vitamin A (IU): 64.6% of RDA
• Vitamin B6: 8.9% of RDA
• Vitamin C: 34.9% of RDA
• Iron: 0.6% of RDA
• Magnesium: 8.3% of RDA
• Manganese: 7.4% of RDA
• Niacin: 1.7% of RDA
• Potassium: 8.7% of RDA
• Zinc: 3.3% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Fat (total lipid)
spinach (fresh)|water|paneer cheese|olive oil|cumin seed|bay leaf|yellow onion|ginger (ground)|garlic (fresh)|green chili pepper (fresh/small)|turmeric|black pepper|fenugreek leaf|garam masala powder|heavy cream|granulated sugar
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Blanching and Preparing the Spinach Puree
Rinse the spinach leaves well in water and then keep them in a colander, so that the excess water drains off. If the stems are tender, then keep them, but if they are hard or fibrous, then discard them.
Boil water in a pan. add the spinach leaves in the water.
Stir and blanch the spinach leaves in water for 3 minutes.
When the spinach leaves are blanching, in another bowl, take some water and add 8 to 10 ice cubes in it.
After 3 minutes, remove the spinach leaves and add them to the cold water.
Stir gently so that all the leaves are immersed in the cold water. After one minute, remove them.
Place the leaves in a grinder or blender jar. Grind or blend to a smooth puree. No need to add any water while grinding or blending.
Pan Frying Paneer Cubes
This step is optional. but lightly golden pan fried paneer cubes taste good in palak paneer. Heat oil in a well seasoned or non stick pan. Place the paneer cubes in the oil.
Turn over when one side is light golden and fry the other side.
Fry till the paneer cubes are light golden evenly. Don't fry too much as then the paneer cubes become dense.
Remove and then drain them on kitchen paper towels.
To soften the paneer more, keep them immediately in water for 3 to 4 minutes. This is an optional step and you can skip it.
Preparing the Gravy/Sauce
In the same oil, in which we pan fried paneer, add cumin seeds and bay leaf. Saute till the cumin seeds crackle.
Add finely chopped onions. Stir well.
Saute the onions till they turn light golden.
Add ginger paste, garlic paste and finely chopped green chilies. You can also use green chili paste instead of chopped green chilies. Alternatively instead of green chilies, red chili powder can also be added.
Stir and saute till the raw aroma of ginger-garlic goes away.
Add the spice powders - a pinch of turmeric powder, 1/2 tsp black pepper, crushed in a mortar-pestle (optional) and 1 tsp dry fenugreek leaves. Crush the dry fenugreek leaves and add.
Stir well; then add the spinach puree.
Season with salt. Then add a pinch of sugar. Stir well and on a medium flame, simmer the gravy for 5 to 6 minutes or till it thickens slightly and the spinach is cooked well.
Add 1/4 cup low fat cream or 3 tbsp whipping cream along with 1/2 tsp garam masala powder. Stir very well.
The cream should be mixed very well with the palak gravy. Then switch off the flame.
Add the fried paneer cubes. Mix them well with the rest of the gravy. Cover the pan.
Wait a few minutes and serve.
This recipe has the following nutrient totals:
Protein 3.82 g
Carbohydrates 10.5 g
Iron 0.11 mg
Fiber 1.12 g
Calcium 88.3 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.