Shruti Mishra

A protein-rich, low-oil version of the classic Indo-Chinese favorite—perfect for lunch or dinner.

🥣 Ingredients

• 200 g low-fat paneer, cubed
• 1 medium onion, cut into cubes
• 1 small green capsicum, cubed
• 1 small red or yellow capsicum, cubed (optional)
• 4–5 garlic cloves, finely chopped
• 1-inch ginger, finely chopped
• 2 green chilies, slit (adjust to taste)
• 2 spring onions, chopped (for garnish)
• 1 tsp sesame oil or olive oil

Sauce

• 1 tbsp low-sodium soy sauce
• 1 tsp vinegar
• 1 tbsp tomato puree (or 1 tsp tomato ketchup, optional)
• ½ tsp red chili flakes
• ½ tsp black pepper
• ½ tsp roasted cumin powder (optional)
• 1 tsp cornflour mixed with 2 tbsp water (optional, for a thicker sauce)
• ¼ cup water

👩‍🍳 Method

1. Heat oil in a non-stick pan or wok.
2. Sauté garlic, ginger, and green chilies for 30–40 seconds.
3. Add onions and capsicum. Stir-fry on high heat for 2–3 minutes until slightly crisp.
4. Gently add paneer cubes and toss carefully.
5. Mix soy sauce, vinegar, tomato puree, chili flakes, pepper, and water. Pour into the pan.
6. If you prefer a thicker gravy, stir in the cornflour slurry and cook for 1–2 minutes.
7. Garnish with spring onions and serve hot.

🍽️ Best Served With

• Brown rice or red rice
• Millet fried rice
• Whole wheat noodles
• Quinoa
• Stir-fried vegetables

💡 Healthy Tips

• Use low-fat paneer for higher protein and lower saturated fat.
• Avoid deep frying the paneer.
• Add mushrooms, broccoli, zucchini, or baby corn for extra fiber and volume.
• Choose low-sodium soy sauce to keep sodium in check.

Servings: 2
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients

• 150 g whole wheat or millet noodles
• 8–10 garlic cloves, thinly sliced
• 2 tsp extra virgin olive oil
• 1 cup fresh basil leaves
• 1 tsp mixed herbs or Italian seasoning (optional)
• ½ tsp black pepper
• ¼ tsp chili flakes (optional)
• Salt to taste
• 1 tsp lemon juice
• 1 cup vegetables (broccoli, bell peppers, zucchini, mushrooms, or carrots), sliced
• 100 g grilled chicken, tofu, paneer, or edamame (optional, for extra protein)

Method

1. Cook the noodles according to the package instructions. Drain and reserve 2–3 tbsp of the cooking water.
2. Heat olive oil in a pan over medium heat.
3. Add the sliced garlic and sauté until lightly golden and fragrant. Avoid burning it.
4. Add the vegetables and stir-fry for 3–4 minutes until just tender.
5. Add basil leaves and cook for 30–60 seconds until wilted.
6. Toss in the cooked noodles along with the reserved noodle water.
7. Season with salt, black pepper, chili flakes, and mixed herbs.
8. Add the grilled chicken, tofu, or paneer if using.
9. Finish with lemon juice, toss well, and serve hot.

To Make It More Weight-Loss Friendly

• Add 100–150 g lean protein (grilled chicken, tofu, paneer, shrimp, or edamame) to increase satiety.
• Include 2 cups of vegetables to boost fiber and volume.
• Stick to 2 teaspoons of olive oil for healthy fats without excess calories.
• Sprinkle sesame seeds or pumpkin seeds (1 tsp) for added minerals and crunch.

A refreshing, low-calorie summer drink made without sugar. Stevia is optional for those who prefer a sweeter taste.

🥤 Ingredients (Serves 1)

• 10–12 fresh mint leaves
• ½ lemon, cut into wedges
• ¼ tsp roasted cumin powder
• A pinch of black salt
• A pinch of regular salt (optional)
• ¼ tsp chaat masala (optional)
• 200–250 ml chilled soda water or sparkling water
• Ice cubes
• 2–3 drops liquid stevia or ½ tsp stevia powder (optional)
• Mint sprig and lemon slice for garnish

👩‍🍳 Method

1. In a tall glass, add the lemon wedges and mint leaves.
2. Gently muddle them to release the lemon juice and mint aroma.
3. Add roasted cumin powder, black salt, and chaat masala.
4. If you like a sweeter drink, add stevia and stir well.
5. Fill the glass with ice cubes.
6. Pour in the chilled soda water or sparkling water.
7. Stir gently and garnish with a mint sprig and a lemon slice.
8. Serve immediately.

🌿 Optional Healthy Add-ons

• Grated fresh ginger for extra freshness.
• A few basil leaves for added flavor.
• Crushed cucumber for hydration.
• A pinch of crushed black pepper for a spicy twist.

💡 Healthy Tip

This sugar-free mojito is a great way to stay hydrated during hot weather. Lemon provides vitamin C, mint aids digestion, and roasted cumin plus black salt add a refreshing, tangy flavor. Use sparkling water instead of sweetened soft drinks to keep it healthy and low in calories.