Allergens in Chilli Paneer: milk, gluten, soy.
Ingredients
Quantities for 4.
- 400g, cut into 2.5cm fingers Paneer
- 5 tbsp Cornflour3 for the coating, 2 for the sauce
- 2 tbsp Maida
- 1 tsp Kashmiri Chilli
- 10 cloves, finely chopped Garlic
- 1 tbsp, finely chopped Ginger
- 4, slit Green Chilli
- 1 large, cut into squares and layers separated Onion
- 1, cut into squares Capsicum
- 4, whites and greens separated Spring Onion
- 2 tbsp Soy Sauce
- 1 tbsp Vinegar
- 3/4 tsp, crushed Black Pepper
- 1 tsp Sugar
- 400ml for frying, plus 2 tbsp for the sauce Neutral Oil
- to taste Salt
- 200ml Water
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- If the paneer is shop-bought and firm, soak the cut fingers in hot salted water for 10 minutes and pat dry. They fry softer and stay tender.
- This is a deep-fried dish; a shallow pan with 2cm of oil works too, turning the pieces once.
- Cut the onion and capsicum into squares roughly the size of the paneer so everything picks up together on the fork.
Method
- Toss the dried paneer fingers with 3 tbsp cornflour, the maida, kashmiri chilli and 1/2 tsp salt until evenly dusted.Dust, do not batter. Paneer wants a thin crust, not a jacket.
- Heat the oil in a kadhai to 180C and fry the paneer in two batches for 2 to 3 minutes, until pale gold. Drain on paper.Pull it out while it is still gold, not brown. Overfried paneer squeaks and goes rubbery.
- Heat 2 tbsp oil in a wide pan on a high flame. Add the garlic, ginger and green chilli and stir 40 seconds.
- Add the spring onion whites, onion and capsicum and toss 2 minutes until the edges catch colour.
- Add the soy sauce, vinegar, sugar, pepper and 200ml water and bring to a rolling boil.
- Slake 2 tbsp cornflour in 4 tbsp cold water, stir it in, and cook 45 seconds to a glossy sauce that coats a spoon.
- Slide in the fried paneer, toss twice, and take the pan off the heat within 30 seconds.Paneer left simmering in sauce turns tough. Sauce first, paneer last, off the heat immediately.
- Taste for salt (the soy carries a lot) scatter the spring onion greens and serve hot.
Storage
Best eaten straight away; the paneer firms up as it cools. Keeps 2 days refrigerated and reheats acceptably in a covered pan with 2 tbsp water over a low flame.
Nutrition Good estimate
One serving of Chilli Paneer (253 g) is about 575 calories, or 228 calories per 100 g.
High protein: 21 g a serving, 15% of the calories
| Per serving253 g | Per 100 g | |
|---|---|---|
| Calories | 575 kcal | 228 kcal |
| Protein | 21.3 g | 8 g |
| Carbohydrate | 37.8 g | 15 g |
| of which sugars | 6.5 g | 3 g |
| Fibre | 2.7 g | 1 g |
| Fat | 38.0 g | 15 g |
| of which saturated | 14.4 g | 6 g |
| of which unsaturated | 19.1 g | 8 g |
Estimated from raw ingredients using USDA FoodData Central.
More like this: Vegetarian Indian recipes · Indo-Chinese recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.