Name: Palak Paneer
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 3
Ingredients: ⅔ serving Reduced fat paneer; 1 package (10 oz) Spinach; ⅔ pepper Serrano pepper; ³⁄₁₆ cup Cilantro; ⅓ large Onion; ⅓ tbsp, whole Cumin seed; 2 clove Garlic; ⅔ tbsp Canola oil; ³⁄₁₆ cup 1% milk; ⅓ tsp Turmeric; ⅓ tsp Chili powder; ⅓ serving Garam Masala; ⅓ tsp Salt

1 serving of palak paneer contains 561 Calories. The macronutrient breakdown is 39% carbs, 37% fat, and 24% protein. This is a good source of protein (63% of your Daily Value), fiber (29% of your Daily Value), and vitamin d (53% of your Daily Value).

Makes: 3 servings
Prep Time: 15 minutes
Cook Time: 45 minutes

Ingredients

Original Recipe
Scaled to 1 serving

Reduced fat paneer
Paneer from reduced fat milk and low fat yogurt

2 servings or 250g
Spinach
raw

3 package (10 oz) or 852g
Serrano pepper
raw

2 pepper or 12g
Cilantro
raw, coriander leaves

½ cup or 8g
Onion
raw

1 large or 150g
Cumin seed
1 tbsp, whole or 6g
Garlic
raw

6 clove or 18g
Canola oil
high stability, non-trans, high oleic (70%)

2 tbsp or 28g
1% milk
½ cup or 122g
Turmeric
ground

1 tsp or 2g
Chili powder
1 tsp or 3g
Garam Masala
topping

1 serving or 15g
Salt
table

1 tsp or 6g

Amount Unit

Nutrition Facts

For 1 serving of palak paneer (491g)

Nutrient	Value	%DV
Calories	561
Fats	24g	30%
Saturated fats	8g	40%
Trans fats	0g
Cholesterol	52mg	17%
Sodium	1417mg	62%
Carbs	56g	20%
Net carbs	48g
Fiber	8g	29%
Sugar	40g
Protein	35g

Calcium	1246mg	125%
Iron	10mg	123%
Potassium	2184mg	46%
Vitamin D	8μg	53%
Vitamins and Minerals
Alpha carotene	20μg
Beta carotene	16251μg
Caffeine	0mg
Choline	69mg	12%
Copper	0.4mg	44%
Fluoride	2μg
Folate (B9)	566μg	141%
Lycopene	0.2μg
Magnesium	247mg	59%
Manganese	3mg	126%
Niacin	3mg	16%
Pantothenic acid	0.4mg	9%
Phosphorus	219mg	31%
Retinol	24μg
Riboflavin (B2)	1mg	49%
Selenium	6μg	10%
Theobromine	0mg
Thiamine	0.2mg	20%
Vitamin A IU	27212IU
Vitamin A	1573μg	175%
Vitamin B12	0.2μg	8%
Vitamin B6	1mg	53%
Vitamin C	94mg	105%
Vitamin D IU	20IU
Vitamin D2	0μg
Vitamin D3	0.5μg
Vitamin E	8mg	55%
Vitamin K	1382μg	1151%
Zinc	2mg	18%
Sugars
Sugar	40g
Sucrose	1g
Glucose	1g
Fructose	1g
Lactose	2g
Maltose	0g
Galactose	0.3g
Starch	0g
Fats
Saturated fats	8g	40%
Monounsaturated fats	7g
Polyunsaturated fats	2g
Trans fats	0g
Fatty Acids
Total omega 3	0.2g
Total omega 6	1g
Alpha Linolenic Acid (ALA)	0.2g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	0.4g
Arginine	1g
Aspartic acid	1g
Cystine	0.1g
Glutamic acid	1g
Glycine	0.4g
Histidine	0.2g
Hydroxyproline	0g
Isoleucine	0.5g
Leucine	1g
Lysine	1g
Methionine	0.2g
Phenylalanine	0.4g
Proline	0.4g
Serine	0.4g
Threonine	0.4g
Tryptophan	0.1g
Tyrosine	0.3g
Valine	1g