Healthy Palak (Spinach) Paneer
Description: This Healthy Palak Paneer is packed with protein, loaded with spinach, and made with low-fat paneer, 2% milk, and a creamy cashew base instead of heavy cream. Served with rice-shaped shirataki noodles, it’s a satisfying, low-carb, nutrient-dense meal that’s perfect for lunch or dinner.
This recipe is rich in protein, calcium, iron, vitamin A, vitamin C, and fiber, making it a delicious way to enjoy traditional flavors while supporting your health goals.
Ingredients (Serves 5):
- 250 g low-fat paneer
- 350 g fresh spinach leaves
- 3 green chilies
- 1 cup (240 ml) 2% milk
- ½ cup raw split cashews
- 1 medium red onion
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 2 tablespoons olive oil
- 1 tablespoon ghee
- ½ teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- ½ teaspoon garam masala
- 1 teaspoon cumin seeds
- 1 teaspoon salt
- 1 package rice-shaped shirataki noodles (6 calories)
Nutrition Facts (Per Serving):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 332 kcal | 17% |
| Protein | 17.5 g | 35% |
| Total Carbohydrates | 17.8 g | 6% |
| Dietary Fiber | 4.2 g | 15% |
| Total Sugars | 5.3 g | — |
| Net Carbohydrates | 13.6 g | — |
| Total Fat | 21.9 g | 28% |
| Saturated Fat | 6.8 g | 34% |
| Monounsaturated Fat | 10.5 g | — |
| Polyunsaturated Fat | 2.7 g | — |
| Cholesterol | 23 mg | — |
| Sodium | 612 mg | 27% |
| Vitamin A | 440 mcg RAE | 49% |
| Vitamin C | 23 mg | 26% |
| Vitamin K | 296 mcg | 247% |
| Vitamin E | 2.6 mg | 17% |
| Folate | 118 mcg DFE | 30% |
| Vitamin B6 | 0.32 mg | 19% |
| Vitamin B12 | 0.42 mcg | 18% |
| Calcium | 434 mg | 33% |
| Iron | 4.3 mg | 24% |
| Magnesium | 102 mg | 24% |
| Phosphorus | 355 mg | 28% |
| Potassium | 718 mg | 15% |
| Zinc | 2.2 mg | 20% |
| Copper | 0.52 mg | 58% |
| Manganese | 0.86 mg | 37% |
| Selenium | 11 mcg | 20% |
Recipe serves 5 and includes one-fifth of one 6-calorie package of rice-shaped shirataki noodles per serving. Daily Values are based on a 2,000-calorie diet. Values are estimates.