Palak paneer is an Indian dish consisting of spinach and paneer (Indian farmer’s cheese) in a thick curry sauce based on pureed spinach. It is a popular vegetarian dish that is usually served with naan or roti bread, or boiled rice.

Indian Spinach Paneer Palak recipe – 199 calories

Ingredients:
4 bunches spinach (Palak)
2 tablespoons butter
paneer cheese (made from 1 litre milk)
2 medium onions
1 1/2 tablespoons red chili powder
1 1/2 tablespoons dhaniya powder (corriander powder)
1/2 teaspoon jeera powder (powdered cumin seeds)
2 teaspoons poppy seeds
10 cashews
2 tomatoes
1/2 cup curds
1/4 teaspoon turmeric powder
1 teaspoon sugar
salt
clove
cinnamon
black pepper

Preparation:
1. Cut the paneer cheese into cubes and set aside.
2. Wash and finely chop the spinach.
3. Cut the onions into small pieces.
4. Cut the tomatoes into 2 inch cubes.
5. Heat a little butter and fry the spinach until it shrinks.
6. Allow the spinach to cool and grind to a smooth paste.
7. Grind the poppy seeds and cashews together to a smooth paste.
8. Fry all the spices in a little ghee butter and then powder.
9. Heat the rest of the butter with a little oil and fry the onions until golden and crisp.
10. Add the chilli powder, cumin powder, coriander powder and tomatoes.
11. Stir for about one minute, then add the whipped curds.
12. Cook on reduced heat until the oil floats on top.
13. Add sugar, salt, turmeric powder and the ground spinach leaves, and cook for a few minutes.
14. Mix the cashew-poppy paste and pour just enough water required for the gravy.
15. Cook on medium heat until the gravy becomes thick.
16. Add the paneer cheese pieces.
17. Remove from the heat.
18. Sprinkle some garam masala powder and serve hot with finely cut onions and lime.

Servings: 4

Nutritional information for one serving:
Vanilla cupcakes calories: 199
Total fat: 9 g
Cholesterol: 17.1 mg
Sodium: 395.4 mg
Total carbs: 24.1 g
Fiber: 10.2 g
Protein: 13.2 g
Weight Watchers points: 4

Photo credit: emmadiscovery

You might also like these low-calorie Indian recipes:

• Beef with Cucumbers recipe – 176 calories
• Spicy Indian Snack Mix recipe – 181 calories
• African Chapati Bread recipe – 158 calories
• Potato Salad with Curried Mayo recipe – 194 calories
• Crunchy Spiced Sweet Potatoes recipe – 151 calories

Raita is a traditional Indian yogurt-based sauce that is served over hot curries and beef dishes to add a bit of cool contrast. Cucumber, mint, onions, and seasoning are shredded and infused into this sauce for a tasty treat.

Beef with Cucumber Raita recipe – 176 calories

Ingredients:
1 pound boneless beef sirloin steak, cut 1 inch thick
1/4 cup coarsely shredded unpeeled cucumber
1 8-ounce carton plain fat-free or low-fat yogurt
1 tablespoon snipped fresh mint
1 tablespoon finely chopped red or sweet onion
1/4 teaspoon sugar
1/2 teaspoon lemon-pepper seasoning
salt and black pepper, to taste
fresh mint leaves (optional)

Preparation:
1. Preheat the broiler.
2. To make the raita, in a small bowl combine the cucumber, yogurt, onion, sugar and snipped mint. Season to taste with salt and pepper; set aside
3. Trim the fat from meat. Sprinkle the meat with the lemon-pepper seasoning.
4. Place the meat on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat, turning the meat over after half of the broiling time.
5. For medium-rare allow for about 15-17 minutes (at 145 degree F) and for medium about 20-22 minutes (at 160 degree F).
6. Cut the steak across the grain into thin slices.
7. Garnish the steak slices with mint leaves. Serve with raita.

Servings: 4

Nutritional information for one serving:
Calories: 176
Total fat: 4 g
Cholesterol: 55 mg
Sodium: 312 mg
Total carbs: 5 g
Fiber: 0 g
Protein: 28 g
Weight Watchers points: 4

You might also like these low-calorie beef recipes:

• Easy Beef Gyros recipe – 198 calories
• Vietnamese Meatballs recipe – 85 calories
• Delicious Beef Meatballs recipe – 171 calories
• Bulgarian Ground Meat Sandwiches recipe – 177 calories
• Italian Mini Meatballs recipe – 195 calories

Here’s an absolutely delicious Indian snack that you can enjoy at any time. I just love the sweet, salty and spicy balance in this!

When it comes to the nuts and seeds, use your imagination – you can use peanuts, cashews, pistachios, walnuts, pumpkin seeds, shelled sunflower seeds or any other of your favorite nuts or seeds. You can also use other dried fruit in place of (or in addition of) the raisins.

Spicy Indian Snack Mix recipe – 181 calories

Ingredients:
3 cups corn flakes
1/4 cup golden raisins
1/2 cup shelled peanuts or mixed nuts of your choice
1/2 teaspoon cumin seeds
2 tablespoons oil
1/3 teaspoon turmeric powder
1 teaspoon red chili powder (or to taste)
1/2 teaspoon sugar
1 teaspoon salt (or to taste)
1 teaspoon lime juice

Preparation:
1. Heat the oil in a pan and add the cumin seeds. Wait until they sizzle, then toss in the raisins and nuts, stirring for about a minute.
2. Keep on very low heat and stir in the turmeric powder, chili powder, sugar and salt.
3. Mix in the lime juice (be careful and keep your face averted because the oil will splatter).
4. Gently fold in the corn flakes over low heat for about 3-4 minutes (until they’re well coated with the spice blend). Cool completely before storing in an airtight container at room temperature.

Servings: 6

Nutritional information for one serving:
Calories: 181
Calories from fat: 96
Total fat: 10.8g
Cholesterol: 0mg
Total carbs: 19.8g
Fiber: 1.8g
Protein: 4.4g
WW points: 4

Photo credit: Sandi

You might also like these snack recipes:

• Honey-Roasted Raisins and Nuts recipe – 186 calories
• Easy Beef Gyros recipe – 198 calories
• Spicy Egg Salad Sandwiches recipe – 190 calories
• Apple Cheese Bites recipe – 162 calories
• Jicama Chili Sticks recipe – 23 calories

East African Bread (Chapati) recipe – 158 calories

Ingredients:
2 cups all-purpose flour, sifted
1 teaspoon cooking oil
1 teaspoon salt
warm water, as needed

Preparation:
1. If the ingredients have been in the refrigerator, allow them to come to room temperature.
2. In a bowl, mix the flour with the salt.
3. Slowly add enough water to make a thick dough.
4. Mix in one spoonful of oil.
5. Knead the dough for a few minutes on a cool surface, adding a few spoonfuls of dry flour.
6. Return the dough to the bowl, cover with a clean cloth and let it rest for about 30 minutes.
7. Lightly grease a griddle or skillet with cooking oil and preheat.
8. Divide the dough into 6 orange-sized balls and flatten them into six-inch circles. Fry them in the griddle or skillet until each side is golden brown and spotted, turning once.
9. Serve them with butter and any soup, stew or curry dish.

Servings: 6

Nutritional information for one serving:
Calories: 158
Calories from fat: 10
Total fat: 1.2g
Cholesterol: 0mg
Total carbs: 31.8g
Fiber: 1.1g
Protein: 4.3g
WW points: 3

You might also like these bread recipes:

• Home Made Hot Rolls recipe – 120 calories
• Egg-Fried Bread recipe – 193 calories
• Curry Bread recipe – 136 calories

Potato Salad with Curried Mayo recipe – 194 calories

Ingredients:
2 3/4 lbs salad potatoes, halved
4 tablespoons mayonnaise
1 bunch spring onion
4 sticks celery, thickly sliced
7 oz low-fat plain yogurt
1 tablespoon peanut oil or sunflower oil
1 tablespoon madras curry paste
1 teaspoon black mustard seeds (plus a little more to serve)
salt and black pepper, to taste

Preparation:
1. Fill a large pan with salted water and bring to a boil, then add the potatoes.
2. Return to a boil and cook for about 15 minutes (the potatoes should be just tender).
3. Drain in a colander and let cool for about 5-10 minutes.
4. While the potatoes are cooking, trim the roots from the spring onions and slice the white bulb ends. Reserve the green stems.
5. In a deep saucepan, heat the oil, add the mustard seeds and cook until they start to pop.
6. Add the curry paste and chopped spring onions. Cook for about 2 minutes, stirring continuously.
7. Tip the mixture into a large bowl and stir in the mayonnaise, yogurt, salt and ground black pepper to taste.
8. Remove the skins from the potatoes (you may also keep the skins, but if you remove them the potatoes will look better and will take on the flavor of the dressing more easily).
9. Chop the green spring onion stems and add to the dressing along with the celery and potatoes; carefully fold everything together until evenly coated. Place in the refrigerator until one hour before ready to serve.
10. Remove the potatoes from the fridge about an hour before serving. Pile the salad into a serving bowl and scatter over a few mustard seeds and a few chopped spring onion stems (optional). Serve.

Servings: 8

Nutritional information for one serving:
Calories: 194
Calories from fat: 42
Total fat: 4.8g
Cholesterol: 2mg
Total carbs: 34.6g
Fiber: 3.8g
Protein: 4.6g
WW points: 4

Photo credit: Sandi

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• Avocado with Ground Peanut Dressing recipe – 188 calories
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Crunchy Spiced Sweet Potatoes recipe – 151 calories

Ingredients:
21 ounces sweet potatoes, peeled and cubed
1 teaspoon cumin seeds
1 teaspoon ground cumin
3 tablespoons olive oil
1 green chilies, seeded and very finely diced
1/2 teaspoon turmeric
1/2 teaspoon cayenne pepper
1/2 teaspoon garam masala

Preparation:
1. Place the potatoes in a large pan and boil in salted water for about 3-4 minutes (or until almost cooked, but still a little firm in the middle). Drain well and leave to cool.
2. In a large frying pan, heat the olive oil. Add the potatoes and fry over a medium heat, turning from time to time, for about 5 minutes (until light golden brown).
3. Sprinkle the diced chili and cumin seeds over the potatoes and continue to fry for another 3-4 minutes.
4. Stir in the cayenne, ground cumin and turmeric. Fry the potatoes for another 5 minutes, tossing and turning them until they get a nice spicy crust.
5. Before serving, season with garam masala.

Servings: 6

Nutritional information for one serving:
Calories: 151
Calories from fat: 63
Total fat: 7g
Cholesterol: 0mg
Total carbs: 21.2g
Fiber: 3.2g
Protein: 1.9g
WW points: 3

Photo credit: kiwidutch

You might also like these Indian recipes:

• Indian Kachumbar Vegetable Salad recipe – 56 calories
• Sweet Potato Curry recipe – 172 calories
• Mango Lassi (Indian Beverage) recipe – 180 calories

Indian Kachumbar Vegetable Salad recipe – 56 calories

Ingredients:
3 large tomatoes, cut into cubes
1 large onion, chopped
1 large cucumber, chopped
2 tablespoons fresh lemon juice
1 teaspoon powdered sugar
1/2 teaspoon salt
1/2 teaspoon black pepper

Preparation:
1. Mix all the ingredients together in a bowl.
2. Allow to stand for about 1/2 an hour.
3. Serve alone or as a side dish.

Servings: 4

Nutritional information for one serving:
Calories: 56
Calories from fat: 3
Total fat: 0.4g
Cholesterol: 0mg
Total carbs: 13.3g
Fiber: 2.6g
Protein: 2.1g
WW points: 1

Photo credit: JustJanS

Tags: recipe, cooking, diet, calories, Indian, salad, vegetable, kachumbar, side dish

Sweet Potato Curry recipe – 172 calories

Ingredients:
2 large sweet potatoes (about 2 lbs), peeled and diced
1/2 large sweet onion, chopped or 2 scallions, thinly sliced
10 ounces fresh spinach, washed, stemmed and coarsely chopped
1 (14 1/2 ounce) can diced tomatoes
1 (14 1/2 ounce) can chickpeas, rinsed and drained
1/4 cup chopped fresh cilantro, for garnish
1-2 teaspoon canola oil
2 tablespoons curry powder
1 teaspoon cinnamon
1 tablespoon cumin
1/2 cup water
Basmati rice or brown rice, for serving

Preparation:
1. Peel, chop and steam the potatoes in a veggie steamer for about 15 minutes (you can also boil or bake them).
2. While the potatoes are cooking, heat 1-2 tsp of canola or vegetable oil over medium heat.
3. Add the onions and sauté for about 2-3 minutes (until they begin to soften).
4. Add the curry powder, cumin, and cinnamon, and stir to coat the onions evenly with the spices.
5. Add the tomatoes (with their juices) and the chickpeas, stir to combine.
6. Add 1/2 cup water and raise the heat up to a strong simmer for about 1-2 minutes.
7. Add the fresh spinach (a few handfuls at a time), stirring to coat with the cooking liquid.
8. When all the spinach is added to the pan, cover and simmer for about 3 minutes (until the spinach is just wilted).
9. Add the cooked sweet potatoes to the liquid, and stir to coat.
10. Simmer for another 3-5 minutes (or until the flavors are well combined).
11. Transfer to a serving dish, toss with fresh cilantro and serve hot (over Basmati or brown rice).

Servings: 6

Nutritional information for one serving:
Calories: 172
Calories from fat: 21
Total fat: 2.4g
Cholesterol: 0mg
Total carbs: 33.7g
Fiber: 7.6g
Protein: 6.7g
WW points: 3

Photo credit: NcMysteryShopper

Technorati tags: recipe, cooking, diet, calories, sweet potato, curry, main dish, Indian, vegetable

Mango Lassi (Indian Beverage) recipe – 180 calories

Ingredients:
3 fresh mango, cubed
9 fluid ounces yogurt
4 1/2 fluid ounces milk
4 teaspoons granulated sugar

Preparation:
1. Place all the ingredients into a blender and blend for about 2 minutes (or until smooth).
2. Pour into glasses and serve.

Servings: 4

Nutritional information for one serving:
Calories: 180
Calories from fat: 34
Total fat: 3.9g
Cholesterol: 13mg
Total carbs: 35.3g
Protein: 4.3g

Photo credit: Sue L

Remember that this mango drink can help you lose weight. You can also try using some diet pills, as some of them are proven to make you slimmer.

Technorati tags: recipe, cooking, diet, calories, mango, lassi, Indian, fruit, beverage, smoothie, drink

Curried Cauliflower recipe – 93 calories

Ingredients:
2 cups cauliflower florets
2 cloves garlic, chopped
1/2 cup onion, chopped
1/2 fresh tomato, peeled & chopped
2 teaspoons lite olive oil
1/2 teaspoon curry powder
1/2 teaspoon fresh ginger, grated
salt (to taste)

Preparation:
1. Steam the cauliflower for about 5 minutes, reserve 1/2 cup of the water.
2. Put the oil in a saucepan; add the garlic and onion, and saute until soft.
3. Stir in the curry, ginger and salt.
4. Add the tomatoes and bring to a simmer.
5. Add the cauliflower and the reserved 1/2 cup of water.
6. Cover and simmer for about 3 minutes (or longer if you want the vegetables well done).
7. Remove the cover to allow some of the liquid to evaporate.
8. Serve hot.

Servings: 2

Nutritional information for one serving:
Calories: 93
Calories from fat: 43
Total fat: 4.8g
Cholesterol: 0mg
Total carbs: 11.9g
Protein: 2.9g

Photo credit: phopot

Technorati tags: recipe, cooking, diet, calories, curried cauliflower, side dish, vegetable, Indian