248 cal | 23g protein
Sweet from ripe mango, smoky from soaked dry red chillies, salty-umami from soy, all melting into a creamy coconut sauce. The paneer is grilled till charred for that lovely smoky bite, and the crushed peanuts on top? Non-negotiable. All this goodness — and a proper restaurant-style meal — for under 250 cal a serving.
Creamy Mango Chilli Paneer
Macros per serving: 248 cal | 23g protein | 17g carbs | 10g fat | 2g fibre
Ingredients (serves 2):
For the sauce:
• 6 dry red chillies (soaked in hot water for 10 mins, drained)
• 50g ripe mango
• 5 garlic cloves
• 1 stalk spring onion
• ½ tsp honey
• 1½ tbsp light soy sauce
• 2 tsp lemon juice
• Salt to taste
• 2–3 tbsp water (to blend)
To cook:
• 200g low-fat, high-protein paneer, cubed
• 60ml light coconut milk
• Salt, black pepper, and chilli flakes (for the paneer)
To finish:
• 1 tbsp crushed roasted peanuts
• Fresh coriander, chopped
• Steamed rice, to serve
Method:
1. Soak the dry red chillies in hot water for 10 minutes until soft. Drain.
2. Blend the soaked chillies with mango, garlic, spring onion, honey, soy sauce, lemon juice, salt, and water until smooth.
3. Pour the sauce into a non-stick pan and cook on medium heat for 4–5 minutes, until the raw smell of garlic and onion disappears and it thickens slightly. Splash in a little water if it sticks.
4. Stir in the coconut milk and simmer for 2 more minutes until creamy and glossy.
5. Meanwhile, season the paneer cubes with salt, pepper, and chilli flakes. Dry-grill on a hot non-stick pan until charred on the edges.
6. Add the grilled paneer to the sauce and toss to coat.
7. Finish with crushed peanuts and coriander. Serve hot with steamed rice.
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1 Comment
Interesting recipe ❤