Diabetes Recipes

Mixed Vegetable Curry with Cheese (Paneer Bhurji)

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Mixed Vegetable Curry with Cheese (Paneer Bhurji)
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Nutrition Facts

Serving Size: 1/2 Cup(s)

Makes: 8 Serving(s)


Amount Per Serving


Calories: 101


Total Fat: 2g


Saturated Fat: 1g


Cholesterol: 0mg


Sodium: 300mg


Total Carbohyrdates: 10g


Dietary Fiber: 3g


Protein: 11g


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About

Make this for: Dinner

Category: Appetizers

This Recipe Makes: 8 Serving(s)

What you'll need

  • 1 1/2 tsp. cumin seeds
  • 1 1/2 tsp. red chili flakes
  • 1 1/2 cup diced green cabbage
  • 1 cup diced onion
  • 1 tbsp. canola oil
  • 1 tbsp. tomato paste
  • 3 med cloves garlic, mined
  • 1 tbsp. minced ginger
  • 2 tbsp. water (optional)
  • 1/2 tsp. ground fenugreek
  • 1/2 tsp. turmeric
  • 3/4 cup no salt added diced canned tomatoes
  • 2 tbsp. non-fat yogurt
  • 7 cup fresh spinach, washed and drained
  • 1/4 cup frozen green peas
  • 1 tsp. garam masala
  • 1 pkg. dry pressed cottage cheese (0/5%) or low-fat paneer, crumbled
  • 1/2 cup drained and rinsed canned navy beans
  • 1/4 cup chopped cilantro leaves
  • 1/2 tsp. salt

Instructions

  • Step 1
    In a large skillet over Medium heat, toast cumin and chili flakes until fragrant; about 1 minute.
  • Step 2
    Add cabbage, onion and oil and sauté until softened; about 3 minutes. Add tomato paste, garlic, ginger and sauté until garlic and ginger are golden; about 2 minutes.
  • Step 3
    Add water if needed to deglaze pan.
  • Step 4
    Add fenugreek and turmeric and cook for 1 minute. Add tomatoes and yogurt, stir and using the liquid from the tomatoes, remove the cooked spices from the bottom of the pan.
  • Step 5
    Add spinach and stir until it wilts.
  • Step 6
    Add peas and garam masala.
  • Step 7
    Cover and simmer on Low heat until liquid has evaporated but is not overly dry; about 5 minutes.
  • Step 8
    Combine cheese, navy beans, cilantro and salt into mixture. And remove from heat.
  • Step 9
    TIPS 1) The nutritional information for this recipe is calculated using the dry pressed cottage cheese. You can also use homemade low-fat paneer cheese (see recipe) or low-fat tofu.
  • Step 10
    TIP 2) If you find your food is starting to stick to the pan, do not add any more oil. Instead add a tbsp of water to prevent the food from continuing to stick and/or burn. If this continues you may have your element on too high of a heat and should try turning it down slightly.
  • Step 11
    TIP 3) The amout of potatoes and green peas were adjusted from the original recipe and replaced with other vegetables such as spinach and cabbage. Potatoes and green peas are considered a “starchy” vegetable and can raise blood sugar levels if you have prediabetes or diabetes. You can either replace or cut back on these vegetables to reduce the amount of carbohydrates in this dish.

Diabetic Exchanges

  • Non-Starchy Vegetables: 1/2
  • Meats & Meat Substitutes: 1
  • Carbohydrate: 1/2