Stir fry paneer for weight loss diet

  • Prep Time
    15 min
  • Cook Time
    15 min
  • Serving
    2
  • View
    221

A single serving of stir fry paneer recipe provides just 209.16 kCal energy. This is one of the stir fry for weight loss recpe that help maintain the stomach full in a low-calorie budget.

Generally, stir fry paneer is served with rice or noodles. But since we are suggesting it for a weight loss diet we are taking it without rice, roti, or noodles. 

This stir fry paneer is actually a good substitute for regular paneer recipes which need to be supplemented with roti or rice. 

It is a great way to add more protein into your diet without adding more carbs. You can also use slight dipping sauces for an excellent taste to the stir fry paneer recipe.

Why you should have this stir fry paneer recipe in your weight loss diet?

Low in calorie

This stir fry paneer recipe provides only 10% calories in a single serving for a 2000 kcal diet. If you are following a 1200 kcal diet, it still accounts for a little over 17% of the total calories. Such a kind of low-calorie meal is ideal for a low-calorie diet.

High in protein

Despite being low in calories, this stir fry paneer contains about 25% of protein by calories. Eating high protein meal will make you feel full.

Low in carb

Achieving your weight loss goals may require some sacrifices, and low-carb diets could be one of them. A low-carb diet not only accelerates fat loss but also helps manage blood sugar levels.

These stir fry paneer help feel fuller longer, and also provide the calorie deficit you need to initiate the weight loss. The biggest benefit of such a diet, however, is the long-term benefit that you will enjoy as you lose weight and get into better shape.

Nutritious

A low-carb diet tends to be low in nutrition as there are restrictions on cereals and pulses. This recipe is rich in Vitamin C, Vitamin D, Vitamin B7, Vitamin B9, calcium, phosphorus, iron, zinc, and chromium. This stir fry paneer also provides decent potassium helpful in managing blood pressure coupled with very sodium quantity.

Stir fry paneer can be added to the keto diet

If you are looking for a weight loss diet plan that will work for you, the Keto diet is one of the best diets to go on. It has been around for many years and has thousands of followers. This is one diet that you could count on when you are looking for weight loss. 

When you decide to go on a keto diet, you will start by eliminating anything that is high in carbs from your diet. Foods such as pasta, rice, bread, and any sugar substitute, and also anything processed, and any type of meat should be eliminated.

If you are a vegetarian, the choices of keto recipes are limited as most of the cereals and vegetable sources contain moderate to high carbs. This stir fry paneer recipe contains just over 15 grams of carbs and hence can be added to your keto diet

Best time to have stir fry paneer

If you are on a weight loss diet, it is recommended to have this stir fry paneer recipe in the dinner. Drinking sufficient water after the meal is recommended. If you want, you can add some salad also.

Read more healthy recipes for weight loss

Ingredients

Ingredients of Stir fry Paneer

Nutrition

  • Daily Value*
  • Macros
  • Calories in stir fry paneer - 209.16 kCal, which is 10.46 % of the daily value for RDA of 2000 kCal.
  • Proteins in stir fry paneer - 12.82 gm, that is 17.09 % of the daily value for RDA of 75 gm i.e. 15 % of calories.
  • Protein forms 24.52 % of the calories of stir fry paneer.
  • Carb in stir fry paneer - 15.46 gm, around 5.62 % of the daily value for RDA of 275 gm i.e. 55 % of calories.
  • Carbs form 29.57 % of the calories of stir fry paneer.
  • Fats in stir fry paneer - 10.32 gm, approximately 15.48 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.
  • Fats form 44.41 % of the calories of stir fry paneer.
  • The fiber in stir fry paneer - 5.88 gm, nearly 15.47 % of the daily value for RDA of 38 gm,
  • Soluble Fiber - 1.62 gm, roughly 16.20 % of the daily value for RDA of 10 gm,
  • Total Free Sugar - 8.83 gm, which is 14.72 % of the daily value for RDA of 60 gm,
  • Vitamins in stir fry paneer
  • Vitamin A - 48.53 mcg, roughly 5.39 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.14 mg, almost 11.67 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.16 mg, which is 12.31 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 0.8 mg, that is 5.00 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.31 mg, around 23.85 % of the daily value for RDA of 1.3 mg,
  • VitaminB7 - 15.85 mcg, almost 52.83 % of the daily value for RDA of 30 mcg,
  • Vitamin B9 - 128.72 mcg, approximately 32.18 % of the daily value for RDA of 400 mcg,
  • Vitamin B12 - 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
  • Vitamin C - 100.81 mg, roughly 252.03 % of the daily value for RDA of 40 mg,
  • Vitamin D - 9.53 mcg, almost 190.60 % of the daily value for RDA of 5 mcg,
  • Vitamin E - 0.12 mg, which is 8.00 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 36.07 mcg, that is 30.06 % of the daily value for RDA of 120 mcg,
  • Minerals in stir fry paneer
  • Calcium - 283.57 mg, around 28.36 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 236.86 mg, approximately 33.84 % of the daily value for RDA of 700 mg,
  • Iron - 1.84 mg, nearly 23.00 % of the daily value for RDA of 8 mg,
  • Magnesium - 50.22 mg, roughly 12.56 % of the daily value for RDA of 400 mg,
  • Copper - 200 mcg, almost 22.22 % of the daily value for RDA of 900 mcg,
  • Manganese - 0.45 mg, which is 19.57 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
  • Zinc - 2.07 mg, around 18.82 % of the daily value for RDA of 11 mg,
  • Chromium - 80 mcg, approximately 228.57 % of the daily value for RDA of 35 mcg,
  • Selenium - 12.48 mcg, nearly 22.69 % of the daily value for RDA of 55 mcg,
  • Cholesterol - 49.85 mg, that is 199.40 % of the daily value for RDA of 25 mg,
  • Potassium - 466.9 mg, around 9.93 % of the daily value for RDA of 4700 mg,
  • Sodium - 51.37 mg, approximately 3.42 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 229.85 mg, nearly 38.31 % of the daily value for RDA of 600 mg,
  • Omega 6 - 364.98 mg, roughly 60.83 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Nutritional values are approximate and may have variance. Readers may calculate the nutritional values to their satisfaction based on the local food data and compare them with RDA values as set by the local health authority from time to time.

    Cooking method

    Let's see how to make Stir fry paneer for weight loss diet

    Step 1

    Wash and chop all vegetables into long slices.

    Step 2

    Take a pan to add 1 tsp butter.

    Step 3

    Then add chopped onion, fry for 4 - 5 min.

    Step 4

    After that add all chopped vegetables and paneer pieces, 1 tbsp garlic paste.

    Step 5

    Mix well, cover it and cook for 10 min.

    Step 6

    Then add pasta masala, red chili flakes, salt, white pepper powder according to your taste.

    Step 7

    Mix well and stir fry for 2 - 3 min.

    Step 8

    High protein dinner is ready

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