17-minute tandoori paneer with salad and raita recipe

• 分量: 4 servings
• 調理時間: 9 minutes
• 総時間: 17 minutes

材料

1 tbsp tandoori paste

130g (1/2 cup) Greek-style yoghurt

200g pkt paneer, cut into 2cm pieces

1 1/2 tbsp coconut oil

1 large red onion, halved, thinly sliced

1 large red capsicum, deseeded, thinly sliced

1/3 cup fresh mint leaves, finely chopped

250g pkt microwave brown, red and wild rice, cooked

120g baby spinach

1 Lebanese cucumber, halved, sliced diagonally

8 mini pappadums, microwaved

Lemon wedges, to serve

手順

Step 1

Combine the tandoori paste and 1 tbs yoghurt in a bowl. Add the paneer. Stir to coat.

Step 2

Heat 1 tbs coconut oil in a non-stick frying pan over medium-high heat. Cook onion and capsicum, stirring occasionally, for 5 minutes or until softened. Add paneer mixture and remaining oil. Cook, stirring, for 2 minutes. Add 2 tbs water and cook for a further minute or until golden and heated through.

Step 3

Meanwhile, combine the mint and the remaining yoghurt in a bowl. Season.

Step 4

Divide the rice, spinach, cucumber and paneer among serving plates. Serve with raita, pappadums and lemon wedges.

栄養

• カロリー: 436.18
• 脂肪総量: 17.5 g
• 飽和脂肪: 11 g
• 炭水化物総量: 35.5 g
• タンパク質: 18.5 g