Diet by Priyanka
Low-carb paneer and vegetable jalfrezi
This jalfrezi keeps the paneer firm by browning it first and returning it to the pan at the end. One serving is 498 kcal, 24 g protein and 12.4 g net carbohydrate, with no sauce, vinegar or added sugar.
Why Priyanka makes this
I used to think stir-fries needed some kind of sauce to taste like anything, soy sauce, sweet chilli, whatever was in the cupboard. The night I ran out of everything except ghee and whole spices, I browned the paneer first and set it aside, more out of habit than any technique I had read about. Adding it back right at the end, after the vegetables had already taken on the jeera and turmeric, meant the paneer stayed firm instead of turning rubbery and grey the way it does when it is left in a pan too long. No sauce, no vinegar, nothing manufactured, only spices doing the work. Forty eight grams of protein in one pan, and it still tastes like it took more effort than it did.
What you need
Serves 2:
- 250 g paneer, cut into cubes
- 1 cup French beans, cut long
- 1 medium onion, sliced long
- 1 medium carrot, sliced long
- 1½ tbsp desi ghee, or olive oil
- ½ tsp cumin seeds (jeera)
- ½ tsp turmeric powder
- ½ to 1 tsp red chilli powder
- ½ tsp garam masala
- Salt, to taste
How to make it
Heat 1 tbsp ghee in a pan. Sauté the paneer cubes gently until the edges turn golden brown, then lift them out and set them aside.
Add the cumin seeds to the remaining ghee and let them sizzle for 5 to 10 seconds. Turn the heat to medium-high, add the French beans and carrot, and sauté for 2 minutes. Add the onion and cook another 2 minutes, until it turns translucent but keeps its crunch.
Lower the heat. Add the turmeric, chilli powder and salt with a teaspoon of water so the spices do not burn. Return the paneer, toss to coat, sprinkle the garam masala over the top, cover, and steam on low for 1 to 2 minutes.
Nutrition per serving
| Calories | 498 kcal |
|---|---|
| Protein | 24 g |
| Fat | 37.5 g |
| Net carbohydrate | 12.4 g |
These figures are for one of two servings. The full pan comes to 995 kcal and 48 g protein.
Who this suits
Reach for this when you want a protein-led dinner from one pan and half an hour. It suits anyone working on muscle gain or steady weight loss who tracks carbohydrate closely, because nothing here hides sugar the way a bottled sauce does.
Carrot and onion account for most of the carbohydrate. Cut both back if you are holding to a stricter ketogenic range.
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:
- Dry paneer chilli
- Ghee-sauteed vegetables with paneer and cheese
- Grilled paneer with broccoli and capsicum
- Keto roti with paneer tikka masala
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.