Physiques By Vinay

In this recipe pack:

1. Paneer Teriyaki Bowl
2. Korean Paneer Lettuce Wraps
3. Chinese Paneer and Broccoli Stir-Fry
4. Japanese Paneer Katsu Curry
5. Chinese Garlic Paneer and Bok Choy Stir-Fry
6. Korean Spicy Paneer and Vegetable Stir-Fry
7. Chinese Ginger and Scallion Paneer Stir-Fry

You can replace paneer with chicken in any of the recipes.

1. Paneer Teriyaki Bowl

Ingredients:

• 100g paneer
• 1 cup broccoli, chopped
• 1/2 cup bell peppers, chopped
• 1/2 cup mushrooms, sliced
• 1 tbsp olive oil
• 2 tbsp teriyaki sauce
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan on medium-high heat.
2. Add paneer and sauté until golden brown.
3. Add broccoli, bell peppers, and mushrooms, and stir-fry for 2-3 minutes.
4. Add teriyaki sauce and stir-fry for another minute.
5. Season with salt and pepper to taste.
6. Serve hot.

Calories per serving: 300 kcal Macronutrient breakdown: 22g protein, 12g fat, 27g carbs

2. Korean Paneer Lettuce Wraps

Ingredients:

• 100g paneer
• 4-6 large lettuce leaves
• 1/2 cup red cabbage, shredded
• 1/2 cup carrots, shredded
• 1/4 cup scallions, chopped
• 1 tbsp olive oil
• 1 tbsp gochujang (Korean chili paste)
• 1 tsp honey
• 1 tsp sesame oil
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan on medium-high heat.
2. Add paneer and sauté until golden brown.
3. In a separate bowl, mix gochujang, honey, and sesame oil to make a sauce.
4. Add the sauce to the pan and stir-fry for 1-2 minutes.
5. Arrange lettuce leaves on a plate and fill each with paneer, shredded cabbage, shredded carrots, and chopped scallions.
6. Season with salt and pepper to taste.
7. Serve immediately.

Calories per serving: 200 kcal Macronutrient breakdown: 9g protein, 10g fat, 22g carbs

3. Paneer and Broccoli Stir-Fry

Ingredients:

• 150g paneer, cubed
• 1 cup broccoli florets
• 1 tablespoon coconut oil
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 teaspoon soy sauce
• Salt and pepper to taste

Directions:

1. Heat coconut oil in a pan over medium-high heat.
2. Add paneer and stir-fry until browned on all sides.
3. Add broccoli florets and continue to stir-fry for 3-4 minutes until tender.
4. Add grated ginger and minced garlic, and stir-fry for another minute.
5. Add soy sauce, salt, and pepper to taste, and serve.

Calories: 360 Protein: 25g Carbohydrates: 9g Fat: 26g

4. Paneer Katsu Curry

Ingredients:

• 150g paneer, sliced
• 1 tablespoon coconut oil
• 1/2 onion, chopped
• 1 tablespoon curry powder
• 1/2 cup chicken or vegetable broth
• 1/4 cup coconut milk
• 1/4 cup almond flour
• Salt and pepper to taste

Directions:

1. Heat coconut oil in a pan over medium heat.
2. Add chopped onion and stir-fry until translucent.
3. Add curry powder and stir-fry for another minute.
4. Add chicken or vegetable broth and coconut milk, and bring to a simmer.
5. Dredge paneer slices in almond flour and add them to the pan.
6. Simmer for 5-7 minutes until the sauce thickens and the paneer is heated through.
7. Season with salt and pepper to taste, and serve.

Calories: 460 Protein: 24g Carbohydrates: 12g Fat: 37g

5. Paneer and Bok Choy Stir-Fry

Ingredients:

• 150g paneer, cubed
• 1 cup bok choy, chopped
• 1 tablespoon coconut oil
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 teaspoon soy sauce
• Salt and pepper to taste

Directions:

1. Heat coconut oil in a pan over medium-high heat.
2. Add paneer and stir-fry until browned on all sides.
3. Add bok choy and continue to stir-fry for 3-4 minutes until tender.
4. Add grated ginger and minced garlic, and stir-fry for another minute.
5. Add soy sauce, salt, and pepper to taste, and serve.

Calories: 340 Protein: 23g Carbohydrates: 10g Fat: 23g

6. Korean Spicy Paneer and Vegetable Stir-Fry

Ingredients:

• 150g paneer, cut into small cubes
• 50g carrots, julienned
• 50g bell pepper, julienned
• 50g onion, sliced
• 1 clove garlic, minced
• 1 tbsp soy sauce
• 1 tbsp gochujang (Korean chili paste)
• 1 tsp sesame oil
• Salt and pepper, to taste
• 1 tsp olive oil

Directions:

1. Heat olive oil in a wok over high heat.
2. Add the paneer and stir-fry for 2-3 minutes, until slightly browned. Remove from the wok and set aside.
3. Add the garlic, onion, carrots, and bell pepper to the wok and stir-fry for 2-3 minutes.
4. Add the soy sauce, gochujang, sesame oil, salt, and pepper to the wok and stir-fry for another 2-3 minutes.
5. Add the paneer back to the wok and stir-fry for 1-2 minutes, until everything is well combined.
6. Serve hot.

Nutrition information per serving:

• Calories: 274 kcal
• Protein: 20g
• Carbohydrates: 13g
• Fat: 16g

7. Chinese Ginger and Scallion Paneer Stir-Fry

Ingredients:

• 150g paneer, cut into small cubes
• 50g green beans, trimmed and cut into 1-inch pieces
• 1 clove garlic, minced
• 1-inch ginger, minced
• 1 scallion, sliced
• 1 tbsp soy sauce
• 1 tsp rice vinegar
• 1 tsp sesame oil
• Salt and pepper, to taste
• 1 tsp olive oil

Directions:

1. Heat olive oil in a wok over high heat.
2. Add the paneer and stir-fry for 2-3 minutes, until slightly browned. Remove from the wok and set aside.
3. Add the garlic, ginger, and scallion to the wok and stir-fry for 1-2 minutes.
4. Add the green beans to the wok and stir-fry for 2-3 minutes.
5. Add the soy sauce, rice vinegar, sesame oil, salt, and pepper to the wok and stir-fry for another 1-2 minutes.
6. Add the paneer back to the wok and stir-fry for 1-2 minutes, until everything is well combined.
7. Serve hot.

Nutrition information per serving:

• Calories: 264 kcal
• Protein: 20g
• Carbohydrates: 10g
• Fat: 16g