Healthy Paneer Chilli (Serves 2)

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.