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Deseed the dry red chilies, soak in hot water for 20 minutes. Transfer the soaked chili into a blender with some water. Blend to smooth paste and keep aside.
Schezwan paneer fried rice
Schezwan paneer fried rice has 272.4 calories per serving (1 Medium Cup) — that's 121.7 calories per 100g. It provides 6.8g protein, 30.1g carbs, and 13.9g fat. With a medium glycemic index (GI: 64), The 3.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Schezwan paneer fried rice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories272.4 kcal
- Carbs30.1 g (120.5 kcal)
- Protein6.8 g (27.2 kcal)
- Fats13.9 g (124.7 kcal)
Nutrition Label
Schezwan paneer fried rice
- Serving Size1 Medium Cup (200 g)
- Calories272.4 kcal
- Carbs30.1 g
- Fiber3.8 g
- Sugar3.9 g
- Protein6.8 g
- Fat13.9 g
- Saturated fat3.6 g
- Mono unsaturated fat5.1 g
- Poly unsaturated fat4.2 g
- Cholesterol0.0 mg
- Sodium589.5 mg
Nutrition per 100g
- Calories121.7 kcal
- Carbs13.5 g
- Fiber1.7 g
- Sugar1.7 g
- Protein3.0 g
- Fat6.2 g
- Cholesterol0.0 mg
- Sodium263.5 mg
1 serving = 223.8g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Soy sauce
2 Tea Spoon
Vinegar
2 Tea Spoon
Tomato chili sauce
2 Table Spoon
Onions green raw
50 Grams
Sugar
2 Grams
Milled raw rice
200 Grams
Green cabbage
50 Grams
Capsicum green
50 Grams
French beans country
50 Grams
Carrot orange
50 Grams
Garlic big clove
25 Grams
Ginger fresh
5 Grams
Chillies red
25 Grams
Paneer
100 Grams
Rice bran oil
5 Table Spoon
Salt
1.5 Tea Spoon
Water
600 Milliliter
Black pepper powder
1 Tea Spoon
Green chilli sauce
1 Tea Spoon
Instructions
1
2
Preparing schezwan sauce
In a pan, heat oil. add garlic, ginger and stir fry on high flame. Now add prepared chilli paste and cook well until the oil separates. Further add 2 tbsp tomato sauce, 1 tsp vinegar, 1 tsp soy sauce, ¼ tsp pepper, salt and sugar. Mix well and cook for a minute. Finally, schezwan chutney is ready.Keep it aside.
3
Cooking rice
Wash and soak rice in water for 10 minutes. Add the water and salt to a saucepan and bring to a boil over high heat. Add the rice and stir, letting the water come to a boil again. Place the lid on the saucepan and lower the heat to a simmer. Simmer for 20 minutes. Turn off the heat and let the rice steam for 5 minutes. Keep the cooked rice aside.
4
Preparing vegetables
Wash and chop all the veggies, roughly chop the garlic and keep aside.
5
Sautee
Heat a pan on medium heat. Once hot, add the oil and then add chopped garlic and saute it. Also, saute spring onion until they sweat, furthermore add all the other vegetables, stir fry on high flame without overcooking vegetables. Now add the schezwan sauce, salt, black pepper powder,soya sauce, green chilli sauce, vinegar and paneer cubes, stir-fry until combined well.
6
Mixing
Keeping the flame on high add cooked rice. Adjust the salt and pepper. Stir-fry by mixing well making sure rice grains won't break.
7
Serving
Once done, remove it in a serving dish and serve hot.
Glycemic Index
64 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Schezwan paneer fried rice | Schezwan Kaigari Kaaikari Varuval Sadam | Schezwan vegetable fried rice | Schezwan egg fried rice |
|---|---|---|---|---|
| Calories | 272.4 kcal | 271.8 kcal | 271.8 kcal | 279.6 kcal |
| Carbs | 30.1 g | 30.3 g | 30.3 g | 27.8 g |
| Protein | 6.8 g | 4.3 g | 4.3 g | 5.9 g |
| Fat | 13.9 g | 14.9 g | 14.9 g | 16.1 g |
| Fiber | 3.8 g | 4 g | 4 g | 3.7 g |
| Sugar | 3.9 g | 2.3 g | 2.3 g | 2.1 g |
| Sodium | 589.5 mg | 471.7 mg | 471.7 mg | 577.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 53.4 mg |
Similar Recipes
Schezwan Kaigari Kaaikari Varuval Sadam Schezwan vegetable fried rice Schezwan egg fried rice Schezwan mushroom fried rice Schezwan chicken fried rice Schezwan Kozhi Varuval Sadam Paneer fried rice Sabjicha Tandul Shobji bhat er chowmein Vegetable fried Rice Bellulli fried rice Chicken fried rice Garlic fried rice Lasun bhaat Poondu Vilakkiya Saadam
Health Goals Suitability
Weight Loss
At 272.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 64). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — sodium (589.5mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~223.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~223.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~223.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~223.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~68.1 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Schezwan paneer fried rice stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (544.8-817.2 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Schezwan paneer fried rice contains 272.4 kcal (6.8g protein, 30.1g carbs, 13.9g fat). That's 121.7 kcal per 100g. You can track exact portions in the Hint app.
At 272.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 64). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Schezwan paneer fried rice has 6.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Schezwan paneer fried rice at 272.4 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Schezwan paneer fried rice is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
