Ingredients

For Paneer marinade: 

• Fresh Paneer (low-fat) – 200g (cubed)
• Hung curd (Greek yoghurt) – 2 tbsp
• Turmeric powder – ¼ tsp
• Kashmiri red chilli powder – ½ tsp
• Salt – to taste
• Lemon juice – 1 tsp
   

For Healthy Green Thecha:

• Green chillies – 5-6 (adjust spice level accordingly)
• Fresh garlic cloves – 8-10
• Fresh coriander – ¼ cup
• Cumin seeds – 1 tsp
• Peanuts (dry roasted) – 2 tbsp
• Olive oil or cold-pressed groundnut oil – 1 tsp
• Salt – to taste
• Lemon juice – 1 tsp
   

For sauté:

• Olive oil or cold-pressed groundnut oil – 1 tsp
• Mustard seeds – ½ tsp
• Curry leaves – 5-6 leaves (optional)
   

For garnish:

• Fresh coriander leaves – 1 tbsp finely chopped
• Lemon wedges – optional

Preparation Method:

Step 1: Prepare Paneer

• Take fresh, low-fat paneer cubes. Combine them gently with hung curd, turmeric, chili powder, salt, and lemon juice.
• Allow marination for at least 15-20 mins in the refrigerator.
   

Step 2: Prepare Healthy Thecha

• In a pan, dry roast peanuts lightly. Remove skin by rubbing, and set aside.
• In the same pan, add 1 tsp olive oil. Add cumin seeds, green chillies, and garlic cloves. Sauté lightly for 2 minutes on medium flame.
• Allow this mixture to cool slightly.
• In a mortar-pestle (preferably), grind the sautéed chillies, garlic, roasted peanuts, fresh coriander leaves, salt, and lemon juice into a coarse paste. (You can use a blender, but keep it coarse for authentic taste.)
   

Step 3: Cook Paneer with Thecha

• Heat 1 tsp olive oil in a non-stick pan. Add mustard seeds; allow them to splutter. Add curry leaves (optional) and sauté for a few seconds.
• Now, add the marinated paneer cubes. Cook on medium heat, gently flipping until slightly golden (about 4-5 mins).
• Add the freshly made thecha paste to the paneer cubes, gently mixing to coat them evenly. Cook for 2-3 minutes more to allow the flavours to blend.
   

Step 4: Garnish and Serve

• Garnish with freshly chopped coriander leaves.
• Serve hot with brown rice, multigrain roti, or salad greens and lemon wedges.

Macronutrients:

• Calories: 320 kcal
• Protein: 18–20 g
• Carbohydrates: 8–10 g
• Fiber: 2–3 g
• Healthy fats: 20–22 g (Primarily from olive oil and peanuts)
• Saturated fats: 5–6 g (Paneer contributes minimal saturated fats since it's low-fat)

Micronutrients:

• Calcium: Excellent source from Paneer (~200-250mg per serving)
• Vitamin C: High from fresh coriander, green chillies, and lemon (~30-40mg)
• Vitamin E: Provided by peanuts and olive oil
• B Vitamins (B6, folate): Garlic, peanuts, paneer
• Iron & Magnesium: Peanuts, cumin, coriander
• Antioxidants: Rich antioxidants from garlic, coriander, and chillies.

Health Benefits of this Recipe:

• High Protein: Paneer provides quality protein for muscle maintenance and satiety.
• Good fats: Olive oil and peanuts provide heart-friendly fats and vitamin E.
• Metabolism booster: Green chillies and garlic boost metabolism and immunity.
• Low-carb and keto-friendly: Suitable for low-carb diets or weight management.