Exotic Shahi paneer
Hi friends! Shahi paneer is a popular North Indian dish eaten with Indian breads like roti or naan. Shahi paneer is preparation of paneer/cottage cheese pieces in a thick, creamy and spicy gravy.
Cooking Time: 20-30 minutes
Preparation Time: 10-15 minutes
- 150 gms Paneer / cottage cheese
- 1 Bay leaf
- 1 green chili, chopped
- 2 cloves
- 2 medium size onions cut into big pieces
- 3 black peppercorns
- 1/4 tsp cinnamon powder
- 1 tbsp ginger grated
- 12 cloves of garlic, mashed
- 15 cashew nuts, powdered
- 1/4 cup Dahi / yogurt
- 1/4 cup cream
- 1/4 tsp saffron
- 1/2 tsp gram masala
- 6 Green cardamoms, powdered
- 2/3 tsp salt or / salt to taste
In a pressure cooker put half cup of water, add onion pieces. Cook on high flame, the moment pressure is formed, switch off the stove. Allow to cool to room temperature. Grind to a fine paste with green chilies.
Cut the paneer into small square cubes, keep aside.
In a heavy bottom pan/ kadai / wok heat the oil, add the bay leaf, cinnamon, cloves, peppercorns, and sauté till fragrant.
To the step 3 seasoning add the green chillies and boiled onion paste and sauté for four to five minutes on low flame, it should not change colour. Add the grated ginger and mashed garlic and continue to sauté for a minute.
Add the cashew nut powder and the yogurt and sauté till the masala gets thicker. Stir in the cream, saffron and garam masala powder and salt.
Add the paneer / cottage cheese pieces and mix gently. Sprinkle green cardamom powder and serve hot with any Indian bread of your choice !
Note: Spinach Raita and Panchratan dal / lentil are good accompaniments.
Health benefits of Cottage cheese / paneer :
Cottage cheese provides many health benefits, including a high protein content, as well as significant calcium, phosphorus, and potassium contents, and it can be used for weight management.
Reduced Risk of Breast Cancer: The calcium and vitamin D found in dairy products, especially in cottage cheese, reduces the risk of breast cancer.
Rich in Protein: One of the biggest benefits of cottage cheese is the high amount of casein protein found in it. It is believed that cow’s milk contains the highest amount of casein protein among various milks. The amount of protein contained in cottage cheese is ideal for vegetarians in supplying them with the required amount of daily protein. Cottage cheese does not require any amount of cooking and it can be consumed directly.
Best Foods for Pregnant Women: Cottage cheese is recommended for pregnant women along with athletes due to various essential nutrients found in it.
Rich Source of B-Complex Vitamins: B-complex vitamins found in cottage cheese are helpful in various metabolic activities in our bodies. Some of them include vitamin B12, riboflavin, pantothenic acid, thiamin, niacin, and folate.
-Vitamin B12 is needed for proper brain functioning and helps in absorbing iron.
-Riboflavin helps in converting carbohydrates into energy.
-Pantothenic Acid acts as a synthesizer that helps in forming proteins, fats, carbohydrates, and amino acids in our body.
-Thiamin helps in converting sugars into energy in the pyruvate dehydrogenase system.
-Niacin, on the other hand plays an important role in digestion, energy production, and cholesterol reduction.
-Folate helps in fetal development in pregnant women, helps in producing red blood cells and keeps the heart healthy.
Strengthens Bones: Calcium is one of the major elements associated with milk and their products. Some of the benefits of calcium-rich foods include bone strengthening and weight loss.
Heart-Friendly and Maintains Blood Sugar Levels: Cottage cheese is a good source of magnesium. In the human body, most of the magnesium is concentrated in our bones. Magnesium also acts as a catalyst, promotes biochemical reactions, activates various enzymes in the body, maintains muscle and nerve functioning, and supports the immune system. It helps in maintaining blood sugar levels and prevents heart attacks, constipation, psychiatric disorders, migraine, and collagen.
Prevents Strokes and Controls Anxiety: Apart from other nutrients, cottage cheese contains potassium. Potassium acts as a fluid-balancing element in the body and is an important component in neural activities of the muscle and brain. It also relieves muscle cramps. Intake of potassium on a regular basis prevents the risk of getting brain stroke, since it lowers blood pressure and the contraction of vessels. It is also helpful in decreasing stress levels and anxiety. Potassium, along with sodium, act as electrolytes, but potassium does not have the side effects of sodium such as increased blood pressure and cardiovascular stress.
Improves Biological Functions: Zinc found in cottage cheese is about 4% of the daily recommended value. In the human body, it is found in the brain, muscles, bones, kidneys, liver, prostate, and eyes. It helps in the metabolism of DNA and RNA. Zinc is one of the trace elements whose presence in our body helps in improving the immune system, digestion, diabetes control, fights stress and anxiety, cures night blindness, improves ocular health, prevents appetite loss, prevents prostate disorder, fights various infections and also acts as an antioxidant.
Improves Digestion: Cottage cheese contains phosphorous, which plays a major role in the formation of DNA and RNA. It is a major component in forming bones along with calcium. Phosphates also help in digestion, excretion, and in the production and extraction of energy in the cells.
Antioxidant Properties: Selenium is a trace element found in cottage cheese. It is required in very small quantities, not more than 50 mcg to 70 mcg in adults. Selenium is useful as an antioxidant that protects cells and DNA from damage. It is also believed that an optimum intake of selenium-rich foods reduces the risk of prostate cancer. New study suggests that a diet rich in dairy products may slightly extend lives of people diagnosed with colon cancer.
Quick Serving Tips
Salad– Add chopped/grated cottage cheese to salads such as green salads and tuna salads.
Omelet– Add chopped cottage cheese and vegetables to the egg mixture for making a delicious omelet.
Curries/Stew– Cottage cheese can be used for making stew/curries, along with meat and vegetables.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.