Diet by Priyanka
Grilled paneer with broccoli and capsicum
Paneer grilled in ghee, broccoli and capsicum sautéed after a brief steam, and raw cucumber and tomato on the side. The plate has 20 g protein and 5.5 g net carbohydrate, and needs no planning.
Why Priyanka makes this
This is what I make on the nights I’ve genuinely run out of energy to cook properly, one pan for the paneer, another for the vegetables, and whatever’s raw in the fridge sliced on the side. I steam the broccoli and capsicum for just a few seconds before sautéing because I found they turn soggy otherwise, and soggy vegetables are the fastest way to make me not want to eat them. There’s nothing dressed up about this plate, just salt and a squeeze of lemon, and that’s exactly why I keep coming back to it. Twenty grams of protein without having to plan anything in advance.
What you need
Serves 1:
- 100 g paneer, cubed
- 100 g broccoli and capsicum, mixed
- 50 g cucumber and tomato, sliced raw
- 2 tbsp ghee, divided
- Salt and lemon juice, to taste
How to make it
Steam the broccoli and capsicum briefly, then drain well. Heat 1 tbsp ghee and sauté them until lightly charred.
In a separate pan, grill the paneer cubes in the remaining ghee until golden on all sides. Arrange with the raw cucumber and tomato, then season with salt and a squeeze of lemon.
Nutrition per serving
| Calories | 550 kcal |
|---|---|
| Protein | 20 g |
| Fat | 48 g |
| Net carbohydrate | 5.5 g |
| Fibre | 2.5 g |
Who this suits
Keep this one for the end of a long day, when the alternative is ordering in. It is a complete evening meal for anyone eating low carbohydrate for weight or blood sugar.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Ghee-sauteed vegetables with paneer and cheese
- Paneer bhurji plate with raita and chutney
- Dry paneer sabzi with capsicum and tomato
- Dry paneer chilli
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.