STIR-FRIED SCHEZWAN VEGETABLES WITH PANEER

This flavorful dish is a perfect accompaniment to fried rice, and makes for a satisfying and balanced meal with its combination of vegetables, protein, and carbs.

YIELDS: Approximately 4 servings
SERVING SIZE: 1 cup

INGREDIENTS:

• 2 tbsp oil
• 1.5 tbsp garlic, chopped
• 1 tsp ginger, thinly sliced
• 1-2 green chillies, sliced
• 2 whole dried red chillies, broken
• 1 onion, sliced thick
• 8 oz paneer, sliced thick
• 1 capsicum (bell pepper), sliced thin
• 2 medium carrots, sliced thin

FOR THE SAUCE:

• 3 tbsp chilli sauce
• 2 tbsp Thai sweet chilli sauce
• 1 tbsp tomato sauce
• 1/4 tsp soya sauce
• Red chilli powder, to taste
• 2-4 tbsp corn flour
• 1/2 cup water
• 1 tsp sugar
• Salt, to taste

FOR THE PANEER COATING:

• 8 oz paneer, cut into thick slices
• Salt and pepper, to taste
• 1/4 tsp corn flour
• 1/4 tsp maida (refined flour)
• 1 tsp oil

METHOD:

1. Heat 2 tbsp of oil in a kadhai or wok.

2. Add 1.5 tbsp of chopped garlic and stir for a few seconds.

3. Add 2 whole red chillies broken into pieces, 1 tsp thinly sliced ginger, and 1 or 2 sliced green chillies. Stir for a few seconds.

4. Add one big onion thickly sliced and stir for a few seconds until the onions start to become transparent.

5. Add all the sauce ingredients (Thai sweet chilli sauce + chilli sauce + chilli powder) + tomato sauce and stir-fry for 15-20 seconds.

6. Add 1/4 -1/2 tsp red chilli powder (according to taste), 1 big capsicum sliced thin, and mix well.

7. Add 2 carrots cut into thin slices, like matchsticks, and mix well.

8. Add a few slitted green chillies (according to taste), 1 tsp chopped coriander leaves, 1 tsp sugar, and salt to taste.

9. In a separate bowl, mix 2-3 tbsp of cornflour with water until there are no lumps. Add this to the vegetables so that the sauce coats the vegetables. Mix quickly as the cornflour will start to thicken.

10. For the paneer, mix 1/4 tsp cornflour, 1/4 tsp flour, a pinch of pepper, and a little salt in a flat deep bowl to make a paste. Cut the paneer into thick strips and put it in the cornflour paste, ensuring it is well-coated.

11. In a flat pan, rub a little oil. Once the oil becomes warm, add the paneer strips and slowly brown them on all sides.

12. Once the paneer is done, add it to the vegetables and mix gently (ensure the paneer strips do not break).

13. Serve hot with fried rice.

NUTRIENT INFORMATION (APPROX per serving):

• Calories: 267
• Fat: 19g
• Carbohydrates: 16g
• Fiber: 2g Sugar: 7g
• Protein: 9g
• Sodium: 862mg

NOTES:

• This recipe yields approximately 4 servings of 1 cup each.
• Nutritional values may vary depending on the brand of ingredients used and the method of cooking.
• To reduce the calorie content, you can use a low-fat paneer or replace it with tofu or vegetables.
• This recipe can be customized to suit your taste preferences. You can adjust the spiciness, sweetness, and saltiness according to your liking.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
• This dish can be served with steamed rice or noodles instead of fried rice for a healthier option.
• You can use this recipe as a base and experiment with different vegetables and protein sources to create your own version of the dish.