Healthy No-Oil Palak Paneer
High-Protein | Low-Fat | Clean Eating | Absolutely No Oil
Ingredients
- 120 g spinach (palak)
- 150 g low-fat paneer, cubed
- 1 cup tomato, chopped
- ½ cup onion, chopped
- ¼ cup garlic cloves
- 2–3 dried red chillies
- Small piece of ginger
- 1 tsp paneer masala
- Salt to taste
- Water as needed
Approx Calories (Entire Recipe)
- Spinach (120 g): ~28 kcal
- Low-fat paneer (150 g): ~180–220 kcal
- Onion + tomato + garlic + ginger: ~80 kcal
- Total: ~290–330 kcal
- Serves 4
- Portion size: ½ cup cooked measurement
Method
01
Blanch the spinach
- Bring water to a boil.
- Add the spinach and blanch for 1–2 minutes until wilted.
- Immediately transfer to cold water for 1 minute to retain the bright green color.
- Blend into a smooth spinach purée.
06
Prepare the masala base
- In a non-stick pan, add:
- Chopped onions
- Garlic
- Ginger
- Dried red Chillies
- Tomatoes
- Add 2–3 tbsp water instead of oil
- Add salt + 1 tsp paneer masala
- Cook on low flame until onions soften, and tomatoes become mushy.
03
Blend
- Let the mixture cool slightly.
- Blend the cooked onion-tomato mixture into a smooth paste.
04
Cook the gravy
- Pour the onion-tomato blend back into the pan.
- Simmer for 3–4 minutes
- Add the spinach purée
- Simmer again for another 2–3 minutes until thick and creamy.
05
Add paneer
- Add the 150 g low-fat paneer cubes
- Cook for 2–3 minutes so the paneer absorbs the flavours beautifully.
- Serve Hot With
- Protein roti
- Millet roti
- Low-GI rice
- Or as a high-protein bowl meal
Structured Lunch Meal Plans
Male Lunch Meal
- (For a total daily intake of approximately 1500 kcal)
- ½ cup Palak Paneer
- ½ cup any vegetable raita
- ⅓ cup no-oil sabzi / poriyal
- 1.5 rotis
- Lunch Calories: ~395 kcal
Female Lunch Meal
- (For a total daily intake of approximately 1000 kcal)
- ⅓ cup Palak Paneer
- ⅓ cup any vegetable raita
- ⅓ cup no-oil sabzi / poriyal
- 1 roti
- Lunch Calories: ~275 kcal