A wholesome and nutritious bowl featuring grilled paneer and broccoli tikka, served over a bed of brown rice with a refreshing yogurt-mint dip. This easy, vegetarian continental bowl is full of flavor, protein, and fiber — perfect for a healthy lunch or dinner.
11 ingredients
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Mix paneer cubes and broccoli florets with yogurt, half of the mint leaves, lemon juice, garlic, red chili powder, turmeric powder, cumin powder, and salt. Marinate for 10 minutes.
Heat oil in a nonstick pan. Arrange the marinated paneer and broccoli in a single layer and grill on medium flame, turning occasionally, until golden and slightly charred (about 8 minutes).
In a small bowl, combine remaining yogurt, mint leaves, and a pinch of salt to make a quick mint dip.
To assemble: Arrange the paneer and broccoli tikka , and serve with the yogurt-mint dip on the side.
One serving is 1 bowl
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 303 kcal | 13% |
| Protein | 19 g | 35% |
| Total Fat | 17 g | 29% |
| Carbohydrate | 20 g | 7% |
| Fiber (Total) | 3 g | 11% |
| Vitamins & Minerals | ||
| Sodium | 882 mg | 44% |
| Potassium | 507 mg | 14% |
| Calcium | 480 mg | 48% |
| Iron | 2 mg | 14% |
| Zinc | 3 mg | 24% |
| Vitamin A (RAE) | 54 µg | 5% |
| Vitamin C | 75 mg | 94% |
| Vitamin D | 0.52 µg | 3% |
| Vitamin B12 | 0.28 µg | 13% |
| Folate (B9) | 131 µg | 44% |
Missing data: These are minimums. 5 of the figures below are missing data for 4 ingredients — Paneer; Yogurt, plain, low fat; Salt, table; Oil, mustard — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
by Workfile
