Physique Fuel: Paneer-Based High Protein Dinner Recipes

In This Recipe Pack:

1. Easy Palak Paneer
2. Paneer Balti Masala
3. Paneer Kofta
4. Tawa Paneer (Dry)
5. Paneer Pav Bhaji
6. Roasted Masala Paneer (Dry)
7. Matar Paneer

But first, it’s always good to know what’s going into your food and your body. If your consumption of any particular ingredient (like paneer) is high, it’s best to source the best quality ingredients, or make it yourself. Skip the processed, package paneer and opt for freshly made paneer bought from a dairy, or make it in 30 mins using this recipe.

1. Easy Palak Paneer

Ingredients

• 2 tablespoons oil
• 2 bay leaves
• 1 cup tomato puree
• salt to taste
• 1 teaspoon black pepper
• 1 teaspoon lemon juice
• 1 teaspoon coriander powder
• 1 teaspoon garam masala powder
• 1 teaspoon kasuri Methi
• 3 tablespoon cream
• 200 grams paneer cut in 1 inch cubes
• 5 cups spinach, cleaned and washed,
• 3 green chilies
• 8-10 cashews
• 5-6 tablespoon walnuts
• 2 tablespoon dahi
• ½ cup of water

Instructions

• To prepare the palak paste, blend spinach, chilies, cashews, curd, walnuts along with water to make a smooth paste. Keep it aside. Add about ½ teaspoon of lemon juice if you wish to.
• Heat up oil in a pan, and add bay leaves in it.
• Now add fresh tomato puree and let it cook for 4-5 minutes on medium heat. Keep stirring in between.
• Then add salt to taste, black pepper, coriander powder and mix them well in the curry. Add kasuri methi.
• Close the lid and let it cook for 7-8 minutes. Keep stirring occasionally in between.
• Cook the masala till it leaves the sides of the pan. Take care to roast the masalas and cook for 2-3 minutes really well. This step enhances the taste of the curry.
• Now add the spinach puree and mix it well. You can add some hot water to adjust the consistency if required.
• Let this curry cook for 10-12 minutes on slow-medium heat with stirring once or twice in between.
• Add garam masala powder and cream and mix them in the curry.
• Now add the Paneer which is cut into cubes . Also add crushed kasuri methi
• Cook this for 2-3 minutes on slow medium heat. Keep stirring in between as thick curries tend to stick to the bottom of the pan. You can also add kasuri methi for extra flavour.

2. Paneer Balti Masala

Ingredients

For Balti Masala

• 1 inch Cinnamon
• 4 pieces of cardamom 
• 1 teaspoon mustard seeds
• ½ teaspoon fenugreek
• 1 teaspoon fennel
• 1 teaspoon cumin
• 3-4 dry red chilli
• 1 teaspoon coriander powder 
• 1 teaspoon red chilli powder 
• 1 teaspoon turmeric powder
• 1 teaspoon black pepper

For Making Gravy

• ¼   onion finely chopped
• 1 ½ tablespoon green chilli and ginger paste 
• ½ cup tomatoes chopped
• ¼ cup tomato puree
• 200 grams Paneer
• 4 tablespoons oil
• 1 tablespoon vinegar
• A pinch of dried fenugreek leaves
• Few stands of coriander leaves chopped
• 1 cup water
• Salt

Instructions

• Put a nonstick pan on medium flame and Dry roast cinnamon, cardamom, mustard seeds, fenugreek seeds, cumin and dry red chilies .
• Grind these roasted masalas in a mixer to make balti masala.
• In a small bowl, mix coriander powder, turmeric powder, red chili powder, black pepper powder and keep aside.
• In a round bottom balti dish or pan, heat some oil.
• Add chopped onions and saute well.
• Now add green chili and ginger paste and keep stirring till the onions are slightly cooked( about 2-3 minutes on high flame.)
• Add chopped tomatoes and tomato puree and mix well.
• Put 3 tablespoons of the balti masala prepared from toasted masalas.
• Mix well and add a little water ( about 2 tablespoons ).
• When this dry gravy looks dark and roasted add the diced paneer and stir well.
• Sprinkle some salt to taste, add some water and let it cook for 2-3 minutes.
• Now add vinegar and a pinch of dried fenugreek leaves.
• Stir and cook for another 2 minutes.
• Take it off and garnish with some fresh coriander.
• Serve hot with crispy parathas, steamed rice and some fresh salad.

3. Paneer Kofta

Ingredients

• 200 g Paneer
• 100 g Boiled mashed potatoes
• 2 Tbsp Corn flour
• 1 Teaspoon salt
• 12 Cashews
• 12 Raisins
• Oil for deep frying
• 2 Tbsp Oil
• 100 g Onion paste
• 1 Tsp Green chilies ginger paste
• 150 g Fresh tomato puree
• 75 g Tomato puree readymade from packet
• 2 Tbsp coriander chopped
• 1 Tbsp Kashmiri Red chili powder
• 1 Bay leaf
• 1 Cinnamon stick
• 1 Teaspoon cumin seeds
• 1 Teaspoon turmeric powder
• Salt to taste
• 4 Tbsp cashew nut paste
• ¼ Tsp Kasuri methi

Instructions

• Grate the paneer/cottage cheese in a bowl and mash it well. Add mashed boiled potatoes, salt, coriander leaves and corn flour.
• Make a tight dough by mixing all above ingredients.
• Divide this mix into 12 equal portions so that you can make small balls out of each portion.
• Put some oil in your palms and take one such portion and flatten it , add one cashew and one raisin in middle and then again seal this into a ball shape.
• Repeat the process with rest of the portions.
• Heat some oil in a kadhai or deep utensil.
• Once the oil is hot turn the heat down to medium low and put one ball in hot oil if it is turning out well add rest of the paneer kofta and cook them till golden brown.
• Fry the koftas till they are light brown and keep it aside.
• For the gravy, heat a pan and then add oil.
• Add bay leaf and cinnamon stick, cook them for about 30 seconds and add cumin seeds.
• When cumin seeds start to crackle add onion paste and ginger and chili paste.
• Cook for 5-6 minutes while stirring in between so that onion paste is light brown in color.
• Now add fresh tomato puree and regular tomato puree together, turmeric powder, red chili powder, salt to taste and cook till mixture starts to leave the sides of the pan.
• Add water and bring the kofta gravy to a boil.
• Add cashew paste and allow it to simmer gently over low heat. Cook it for 5 minutes.
• Add kasuri methi and switch off the heat.
• Remove from heat and garnish.
• Now keep the paneer kofta and gravy separately till you are ready to serve. This will stop the kofta from going soggy.
• When you are ready to serve, serve gravy in a serving bowl and place kofta over the gravy and garnish with coriander leaves.

4. Tawa Paneer (Dry)

Ingredients

• 1 Cup chopped onions
• 1 Large tomato finely chopped or puree
• 2 Tbsp Butter or Oil
• ½ Cup chopped capsicum
• 150 g Paneer
• 1 Tbsp Pav bhaji Masala
• Salt to taste
• ½ Tablespoon red chili powder
• ½ Tablespoon turmeric powder
• 1 Tbsp Coriander Powder
• ½ Tbsp Kasuri Methi
• 1 Tablespoon ginger green chili Paste

Instructions

• Put your Tawa on medium heat and allow it to get hot.
• Add butter or oil to the Tawa and add Jeera.
• Add the ginger-green chili paste and cook it till the raw smell goes away.
• Add the onions and fry them till they are golden brown.
• Add the tomatoes and cook them evenly.
• Add the capsicum, cook for few minutes.
• Add salt and red chili powder and mix well.
• Let is cook for 2 minutes and then add pav bhaji masala.
• Stir properly and cook it on low-medium heat until you see the mix leaving oil/butter. Add kasuri methi and some water if required.
• Add the paneer and stir well.
• Add water if you want to adjust the consistency.
• Garnish with coriander leaves.

Notes

• It is better to use a non stick Tawa so that less oil is used and the dish does not sticks to the utensil.
• You can use butter or even olive oil as per your preference.

5. Paneer Pav Bhaji

Ingredients

• 200g Paneer
• 1 Chopped potato
• 3 Beans
• 1 Chopped carrot
• 1/2 cup Green peas
• 1 Chopped onion
• 1 Chopped capsicum
• 2 Green chilies
• 1/2 Tsp Ginger-garlic paste
• 2 Chopped tomatoes
• 1/4 Tsp Turmeric powder
• 1 Tsp Kashmiri red chili powder
• 4 Tsp Pav bhaji masala
• Coriander Leaves
• Butter
• Water
• Salt

Instructions

• Pressure cook all the vegetables together (except capsicum) with some salt.
• Take a pan, add some butter, add onions, green chilies and saute them.
• Add ginger garlic paste and saute along.
• Add tomatoes and stir well.
• Add salt, turmeric powder, red chili powder, pav bhaji masala and saute well.
• Add capsicum and mix it.
• Add the cooked vegetables and mix well.
• Add half of the paneer cubes and mix well.
• Close and cook for 10 mins.
• After 10 mins, mash the vegetables roughly.
• Add some water and mix well.
• Add the remaining paneer pieces and mix well.
• Finally add some butter and coriander leaves.
• The paneer bhaji is done.
• Heat a tawa and toast the pav buns with some butter till they are golden in color.
• Serve with regular chapati / ragi / millet / bajra roti.

6. Roasted Masala Paneer (Dry)

Ingredients

• 400 g Paneer
• 1 Tsp Salt
• 2 Tsp Chili powder
• 1 Tsp Cumin powder
• 1/2 Tsp Turmeric powder
• 1 Tsp Garam masala
• 2 Tsp Ghee

To Make Coriander Mint Chutney:

• Coriander Leaves
• Mint Leaves
• Onion
• Ginger
• Garlic
• 3 Green chili
• Juice Of 1 Lemon
• 1/4 Tsp Salt
• Water

Instructions

• Cut the paneer into large cubes and put them in a bowl.
• To this add salt, chili powder, cumin powder, turmeric powder, garam masala and mix well. Let the coated cubes sit aside for 15 mins.
• For the coriander mint chutney, add coriander leaves, mint leaves, onion, ginger, garlic, green chilies, lemon juice, salt and a little water to a mixer jar and grind them into a fine paste.
• To a wide pan, add ghee and place the marinated paneer pieces in it.
• Roast the paneer pieces on all sides on medium flame.
• It roughly takes about 1-2 mins to fully roast on each side.
• Take out the roasted paneer, garnish with chopped coriander leaves and sprinkle some chaat masala powder.

7. Matar Paneer

Ingredients