High Protein Paneer Bhurji

Paneer Bhurji is a classic North Indian dish made with crumbled paneer (cottage cheese), onions, tomatoes, and spices. It's naturally high in casein protein and healthy fats, making it an excellent choice for muscle recovery and satiety.

Ingredients

• 200g Paneer (Low Fat/Malai) – Crumbled
• 1 large Onion – Finely chopped
• 1 large Tomato – Finely chopped
• 1 Green Chili – Finely chopped
• 1 tsp Ginger-Garlic Paste
• 1/2 tsp Turmeric Powder
• 1/2 tsp Red Chili Powder
• 1/2 tsp Garam Masala
• 1 tbsp Oil or Ghee
• Fresh Coriander – For garnish
• Salt – To taste

Instructions

1. Prepare the Base: Heat oil/ghee in a pan (kadhai). Add cumin seeds (jeera) and let them splutter.
2. Sauté Aromatics: Add chopped onions and green chilies. Sauté until onions turn translucent and slightly golden. Add ginger-garlic paste and cook for another minute.
3. Add Tomatoes & Spices: Add chopped tomatoes, turmeric, salt, and red chili powder. Cook until tomatoes soften and oil starts separating.
4. Add Paneer: Add the crumbled paneer to the pan. Mix well to coat the paneer with the masala.
5. Cook: Cook for 2-3 minutes on medium heat. Do not overcook as paneer might become chewy.
6. Finish: Sprinkle garam masala and mix. Garnish generously with fresh coriander leaves.
7. Serve: Serve hot with roti, paratha, or just have a bowl as a high-protein snack.

Why it's great for fitness

• Slow Digesting Protein: Paneer contains casein, which digests slowly, keeping you full for longer.
• Low Carb: Perfect for keto or low-carb high-protein diets.
• Micro-nutrients: Good source of Calcium.