Matar Paneer Recipe for Weight Loss

Matar Paneer, a popular North Indian dish, combines green peas (matar) with cottage cheese (paneer) in a delicious tomato-based gravy. This dish is not only flavorful but also provides essential nutrients that can aid in weight loss. When prepared with minimal oil and without heavy creams, Matar Paneer becomes a healthy and satisfying meal option.

Health Benefits of Matar Paneer

1. Rich in Protein: Paneer is a great source of protein, essential for muscle repair and growth. High-protein diets are also known to keep you feeling full for longer, which can help in reducing overall calorie intake.

2. Packed with Fiber: Green peas are high in dietary fiber, promoting better digestion and helping in weight management by keeping you satiated.

3. Low in Calories: When cooked with less oil and spices, Matar Paneer is relatively low in calories compared to other traditional Indian curries.

Ingredients

• 200 grams paneer (cottage cheese), cubed
• 1 cup green peas (fresh or frozen)
• 2 medium-sized tomatoes, pureed
• 1 medium-sized onion, finely chopped
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon garam masala
• 1/4 teaspoon red chili powder (optional)
• 1 tablespoon oil (preferably olive or mustard oil)
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)

Instructions

1. Preparation: Heat oil in a pan on medium heat. Add cumin seeds and let them splutter. Add the chopped onions and sauté until they turn golden brown.

2. Add Ginger-Garlic Paste: Add ginger-garlic paste and sauté for a minute until the raw smell disappears.

3. Tomato Puree: Add the tomato puree and cook until the oil separates from the mixture.

4. Spices: Add turmeric powder, coriander powder, red chili powder (if using), and salt. Cook for another 2-3 minutes.

5. Add Green Peas: Add the green peas to the mixture and cook for 5-7 minutes until they become tender.

6. Paneer Cubes: Add the paneer cubes and mix well. Cook for another 5 minutes, allowing the paneer to absorb the flavors.

7. Finish with Garam Masala: Add garam masala and give it a final stir. Garnish with fresh coriander leaves.

8. Serve: Serve hot with whole-grain roti, brown rice, or a fresh salad for a complete, balanced meal.

Tips for a Healthier Matar Paneer

• Use Low-Fat Paneer: Opt for low-fat paneer to reduce the fat content of the dish.
• Minimize Oil Usage: Use minimal oil or opt for a healthier oil like olive oil.
• Avoid Cream: Traditional Matar Paneer recipes sometimes call for cream; avoid adding it to keep the dish low-calorie.

Conclusion

Matar Paneer is a versatile dish that can be made healthier with a few tweaks, making it a great addition to your weight loss diet. However, it's always best to customize recipes based on your dietary needs and goals. Before incorporating any new recipe into your meal plan, please consult your dietician or contact Dietician Natasha Mohan, who is regarded as the best online Nutritionist in India for personalized advice.

Enjoy your healthy and delicious Matar Paneer while keeping your health goals on track!