How to prepare Zone Diet Veg Dish “Paneer Masala”

Posted on by
Jump to Recipe Print Recipe

Paneer Masala is a popular Indian dish that can be adapted to fit within the guidelines of the Zone Diet.

The Zone Diet is a popular diet that emphasizes a balanced intake of macronutrients (carbohydrates, protein, and fat) in a specific ratio of 40:30:30. The diet aims to balance insulin levels and reduce inflammation by consuming foods that have a low glycemic index (GI) and are high in protein, healthy fats, and fiber.

Paneer Masala is a vegetarian dish that can be made using paneer (a type of Indian cheese), tomatoes, onions, and a variety of spices. When prepared in the right way, Paneer Masala can be a great addition to the Zone Diet, as it is high in protein, low in carbohydrates, and contains healthy fats.

paneer masala

Paneer Masala (Zone Diet Friendly)

Paneer Masala recipe provides a good balance of macronutrients, with a high protein content from the paneer and a moderate amount of carbohydrates from the vegetables. It is also rich in antioxidants and anti-inflammatory spices like ginger, garlic, and turmeric, which makes it a healthy and delicious option for those following the Zone Diet.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 25 minutes
Course Main Course
Cuisine Indian
Servings 4 people
Calories 200 kcal

Equipment

  • 1 Frying Pan (Kadhai)

Ingredients
  

  • 200 g paneer cut into cubes
  • 1 green bell pepper chopped
  • 1 red bell pepper chopped
  • 1 small onion chopped
  • 1 tsp ginger grated
  • 1 tsp garlic minced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 1 tsp garam masala
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1/4 cup water

Instructions
 

  • Heat the olive oil in a pan over medium heat.
  • Add the chopped onion, ginger, and garlic to the pan and sauté for a few minutes until the onion is translucent.
  • Add the chopped bell peppers to the pan and continue to sauté for another few minutes.
  • Add the cubed paneer to the pan and stir well to combine.
  • Sprinkle the garam masala, turmeric powder, cumin powder, coriander powder, salt, and pepper over the paneer and vegetables. Mix well.
  • Add 1/4 cup of water to the pan and stir to combine. Cover the pan and let the mixture cook for about 5-7 minutes.
  • Remove the cover and stir the mixture again. Cook for another 2-3 minutes until the water has evaporated and the paneer is slightly golden and crispy.
  • Serve hot with a side of salad or vegetables.
Keyword paneer, zone diet

Here’s the approximate nutrition value for the Paneer dish described in the recipe:

Serving size: 1/2 of the recipe (about 300g)

Calories: 445 kcal Protein: 24g Carbohydrates: 16g Fat: 32g Fiber: 4g

Vitamins and minerals:

  • Vitamin A: 53% of the daily value (DV)
  • Vitamin C: 216% of the DV
  • Vitamin K: 135% of the DV
  • Calcium: 55% of the DV
  • Iron: 16% of the DV
  • Potassium: 17% of the DV
  • Magnesium: 21% of the DV

Please note that these values are approximate and may vary depending on the specific ingre