High-Protein Paneer Bhurji

This is my customized take on paneer bhurji. The traditional version leans heavy on oil and onions; I cut both back, push the paneer ratio up, and skip the cream entirely. Macros stay clean and it still tastes like the real thing.

Ingredients

• 250 g low-fat paneer, crumbled
• 1 medium onion, finely chopped
• 2 medium tomatoes, finely chopped
• 2 green chillies, slit
• 1 tsp ginger-garlic paste
• 1/2 tsp turmeric
• 1/2 tsp red chilli powder
• 1/2 tsp garam masala
• 1/2 tsp roasted cumin powder
• 1 tsp olive oil (instead of ghee)
• Salt to taste
• Fresh coriander to finish

Method

1. Heat the oil on medium. Add cumin seeds if you have them. Toss in the onion and a pinch of salt - cook until just translucent, do not brown.
2. Add ginger-garlic paste and green chillies. Stir for 30 seconds.
3. Add tomatoes, turmeric and chilli powder. Cook until the tomatoes break down and the oil starts separating - about 4-5 minutes.
4. Crumble in the paneer. Mix gently. Cook 2-3 minutes only - any longer and the paneer turns rubbery.
5. Finish with garam masala, roasted cumin powder and chopped coriander. Off the heat.

My tweaks

• Low-fat paneer over regular - drops about 8 g of fat per serving without losing the texture.
• Olive oil instead of ghee - I do not miss the flavour here, the masala carries it.
• No cream, no cashew paste - traditional recipes add these for richness, but they wreck the macros and are not needed.
• Tomato heavy, onion light - more acidity, less sugar from the onions.

Notes

• Pairs well with one multigrain roti or a small portion of brown rice.
• Leftovers reheat fine but the paneer firms up - add a splash of water before microwaving.
• For a higher-protein version, fold in two scrambled egg whites at step 4.