Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.2% of RDA
• Calories: 15.4% of RDA
• Carbs: 7.3% of RDA
• Fat (total lipid): 27.1% of RDA
• Fiber: 10.3% of RDA
• Fructose: 7.1% of RDA
• Protein: 5.2% of RDA
• Sodium: 3.8% of RDA
• Sugar: 33.6% of RDA
• Vitamin A (IU): 53.5% of RDA
• Vitamin B6: 17.9% of RDA
• Vitamin C: 165% of RDA
• Iron: 1.9% of RDA
• Magnesium: 16.5% of RDA
• Manganese: 9.0% of RDA
• Niacin: 6.5% of RDA
• Potassium: 16.5% of RDA
• Zinc: 7.6% 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.
0
MACROS
Carbohydrate
20.0
g
19.964
Calories
308
308.054
Fiber
2.88
g
2.884
Iron
0.365
mg
0.365
Protein
5.80
g
5.803
Sodium
51.6
mg
51.612
Sugars
10.5
g
10.499
Fat (total lipid)
16.6
g
16.562
N
0
0
yellow onion|beefsteak tomato|cashew|ginger (ground)|garlic (fresh)|paneer cheese|olive oil|turmeric|red chili powder|coriander (dry)|garam masala powder|green chili pepper (fresh/medium)|coriander leaf|water|fenugreek seed|granulated sugar|heavy cream
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PREPARATION
Ingredient Preparation
1.
Soak 12 to 15 cashews in hot water for 30 minutes.
2.
When the cashews are soaking, roughly chop 2 large tomatoes, 1 large onion, 1 inch ginger and 6 to 7 small to medium garlic cloves. crush the ginger and garlic to a paste in mortar-pestle.
3.
In a blender jar or grinder jar, take the chopped onions. Without adding any water, grind to a smooth paste.
4.
Remove the onion paste in a bowl and keep aside.
Preparing the Paneer Masala Gravy
5.
Heat 3 tablespoons oil in a thick bottomed pan.
6.
Add the onion paste.
7.
On a low flame begin to saute the onion paste. keep on stirring often while sauteing the onion paste. Saute till the onion paste becomes light golden or golden.
8.
Add the crushed ginger-garlic paste. if using ready ginger-garlic paste, then add 1 teaspoon of it. Stir and saute till the raw aroma of ginger-garlic goes away.
9.
Add the tomato+cashew paste.
10.
Mix everything very well and begin to saute the masala on a low flame.
11.
While the masala is getting sauteed, add 1.5 cups water in the grinder jar. Swirl the jar so that the tomato paste at the sides and at the bottom get mixed with the water. If you want you can even run the mixer once, so that everything gets mixed well. Set aside.
12.
Saute the onion-tomato masala till you see some fat releasing from the sides. The masala will also become glossy.
13.
Add 1/4 teaspoon turmeric powder, 1/2 teaspoon red chill powder, 1/2 teaspoon coriander powder and 1/2 teaspoon garam masala powder. Mix the spice powders very well.
14.
Add 1 or 2 slit green chilies.
15.
Add the water which was mixed with the leftover tomato+cashew paste in grinder jar.
16.
Season with salt. Also add 1 tablespoon chopped coriander leaves.
17.
On a low to medium flame, simmer the gravy till it thickens a bit and you see oil specks on top; then add paneer cubes.
18.
Add 1/2 teaspoon kasuri methi, which has been crushed. Mix well and cook for a minute.
19.
Add 2 tablespoons low fat cream.
20.
Mix the cream very well with the rest of the gravy. Switch off the flame.
21.
Serve paneer masala garnished with some coriander leaves accompanied with chapatis, parathas, naan or steamed rice or jeera rice.
NOTES, TIPS, TRICKS, HINTS, ETC:
- you can add less or more of the spice powders, depending on your requirements.
- less or more water can be added, depending on the gravy consistency you want. this recipe yields a medium consistency gravy.
- tofu can replace paneer.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 308
Protein 5.80 g
Carbohydrates 20.0 g
Iron 0.36 mg
Fiber 2.88 g
Calcium 82.3 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.
