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Washing
Wash the vegetables and chop them as required.
Stir fried paneer salad
Stir fried paneer salad has 132.1 calories per serving (1 Small Cup) — that's 125.8 calories per 100g. It provides 7g protein, 7.6g carbs, and 8.2g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Stir fried paneer salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories132.1 kcal
- Carbs7.6 g (30.5 kcal)
- Protein7.0 g (28.1 kcal)
- Fats8.2 g (73.5 kcal)
Nutrition Label
Stir fried paneer salad
- Serving Size1 Small Cup (100 g)
- Calories132.1 kcal
- Carbs7.6 g
- Fiber1.8 g
- Sugar4.6 g
- Protein7.0 g
- Fat8.2 g
- Saturated fat3.3 g
- Mono unsaturated fat3.7 g
- Poly unsaturated fat0.6 g
- Cholesterol0.0 mg
- Sodium323.7 mg
Nutrition per 100g
- Calories125.8 kcal
- Carbs7.3 g
- Fiber1.7 g
- Sugar4.4 g
- Protein6.7 g
- Fat7.8 g
- Cholesterol0.0 mg
- Sodium308.3 mg
1 serving = 105g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Broccoli raw
25 Grams
Olive oil
2 Tea Spoon
Capsicum green
25 Grams
Baby corn
25 Grams
Cucumber, green, short
50 Grams
Tomato ripe local
50 Grams
Onion small
25 Grams
Paneer
100 Grams
Salt
2.5 Grams
Black pepper powder
2.5 Grams
Instructions
1
2
Heating
Heat oil in a non stick pan.
3
Sautee
Saute the vegetables on high flame for few seconds. Add paneer and saute it for few seconds. Add salt, pepper.
4
Serve
Serve immediately.
Also Known As
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Stir fried paneer salad | Cudumpil panir centvis | Grilled paneer sandwich | Varattilum paneer sandwich |
|---|---|---|---|---|
| Calories | 132.1 kcal | 83.6 kcal | 83.6 kcal | 83.6 kcal |
| Carbs | 7.6 g | 10.2 g | 10.2 g | 10.2 g |
| Protein | 7 g | 4.7 g | 4.7 g | 4.7 g |
| Fat | 8.2 g | 2.6 g | 2.6 g | 2.6 g |
| Fiber | 1.8 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 4.6 g | 2.3 g | 2.3 g | 2.3 g |
| Sodium | 323.7 mg | 272.3 mg | 272.3 mg | 272.3 mg |
| Cholesterol | 0 mg | 1.7 mg | 1.7 mg | 1.7 mg |
Similar Recipes
Cudumpil panir centvis Grilled paneer sandwich Varattilum paneer sandwich Kalappazam kaaykari salad Kalipina Kooragayalu Salad Mixed vegetable salad Chicken sandwich Kombda sandwich Boiled egg white sandwich Paaluli Sandwich Siddho Dimer Shafed Angsho Sandwich Ubaliya Anda Sandwich Uble Hue Ande ki Safedi Sandwich Ukurlelya Eggchya Pandyachi Sandwich
Health Goals Suitability
Weight Loss
At 132.1 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (7g 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
Zero cholesterol and low saturated fat (3.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. 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 Small Cup (~105g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105g) 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.
Meal prep friendly
Stir fried paneer salad 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 (264.2-396.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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 Stir fried paneer salad contains 132.1 kcal (7g protein, 7.6g carbs, 8.2g fat). That's 125.8 kcal per 100g. You can track exact portions in the Hint app.
At 132.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Stir fried paneer salad has 7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Stir fried paneer salad is light enough for dinner at 132.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Stir fried paneer salad 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin 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/foods6100092Cruciferous 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/nuw028Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
